Key Takeaways

• Supports Energy Metabolism and Thermogenesis: Green tea extract encourages efficient calorie utilization, helping fuel an active lifestyle.

• Promotes Metabolic Efficiency: Naturally occurring compounds like EGCG and caffeine support energy balance.

• Provides Sustained Energy Without Overstimulation:  Offers a smooth, plant-based energy boost.

• Encourages Focus and Performance: Supports mental clarity and endurance throughout the day.

• Rich in Antioxidants for Recovery: Catechins help manage oxidative stress after exercise.

• Best Used as Part of a Healthy Lifestyle: Works in synergy with balanced nutrition and regular exercise.

Green tea extract is a naturally sourced ingredient known for its ability to support energy metabolism and recovery. As part of a well-rounded wellness routine, it helps promote endurance, mental focus, and post-workout recovery.

At NF Sports, we believe in clean, research-backed supplementation that enhances performance without artificial additives. Let’s dive into why green tea extract is an excellent addition to an active lifestyle.

How Green Tea Extract Supports Metabolism and Energy

Green tea extract contains bioactive compounds that influence metabolic function and energy efficiency. Two key components include:

• EGCG (Epigallocatechin Gallate): A naturally occurring antioxidant that helps support metabolic efficiency.

• Caffeine: A plant-based compound that works with EGCG to support alertness and energy metabolism.

Together, these compounds create a thermogenic effect, encouraging the body to efficiently utilize calories for energy.

Key Benefits of Green Tea Extract for Performance and Wellness

1. Supports Energy Metabolism and Thermogenesis

Thermogenesis is the body's process of generating heat and utilizing calories for energy. Green tea extract helps support this natural function, promoting an active lifestyle.

Some research suggests that green tea extract may enhance energy efficiency when combined with exercise, making it a great option for fitness enthusiasts.

2. Promotes Metabolic Function and Energy Balance

A well-functioning metabolism is essential for maintaining energy and endurance.

A study published in the American Journal of Clinical Nutrition found that green tea extract was associated with a modest increase in daily calorie expenditure—a small but meaningful factor in long-term energy efficiency.

3. Promotes Sustained Energy With Naturally Occurring Compounds

Unlike synthetic stimulants, green tea extract delivers a steady energy boost with naturally occurring caffeine and L-theanine. This supports focus and endurance without overstimulation.

For those sensitive to caffeine, green tea extract provides a balanced energy source that promotes mental clarity and sustained performance.

4.Encourages Focus and Energy for an Active Lifestyle

Maintaining consistent energy levels is essential for peak performance. Green tea extract supports mental and physical endurance, helping you stay on track throughout the day.

Because it encourages metabolic efficiency, it can be a great addition to an active, performance-driven lifestyle.

5. Supports Recovery With Antioxidants

Catechins, the key antioxidants in green tea extract, help the body manage oxidative stress—a common factor in post-exercise recovery.

This can be particularly beneficial for:

• Post-workout recovery, helping muscles recover efficiently.

• Cellular health, supporting overall well-being.

Natural vs. Artificial Energy Support

• Some commercial energy boosters contain synthetic stimulants, which may cause unwanted side effects in sensitive individuals. Green tea extract is commonly chosen as a natural alternative for those looking for a plant-based approach to energy and metabolism support.

At NF Sports, we focus on clean, naturally sourced ingredients that support energy and performance—without artificial stimulants.

How to Use Green Tea Extract for Best Results

To maximize the benefits of green tea extract, follow these best practices:

• Take It Consistently: Daily intake supports long-term metabolic function. Green tea extract is available in capsules, teas, and pre-workout blends.

• Pair It with Exercise: To support energy levels, consider taking green tea extract 30 minutes before a workout.

• Maintain a Nutrient-Dense Diet: A supplement alone won’t replace a healthy lifestyle. Focus on whole foods, lean proteins, and healthy fats for best results.

• Stay Hydrated: Green tea extract has a mild diuretic effect, so drinking plenty of water supports hydration and overall wellness.

How Green Tea Extract Complements an Active Lifestyle

While supplements provide valuable support, they work best when combined with healthy habits. Green tea extract enhances various aspects of fitness and recovery:

Pre-Workout Energy and Endurance

For those who train regularly, green tea extract is a great natural pre-workout supplement. It helps:

• Support stamina and mental focus for more effective workouts.

• Encourage energy metabolism, helping the body efficiently utilize calories.

• Maintain focus and endurance without harsh stimulants.

Post-Workout Recovery and Muscle Support

After intense exercise, oxidative stress can lead to muscle fatigue. The antioxidants in green tea extract may help:

• Support recovery, promoting better performance in future workouts.

• Help manage post-exercise fatigue, aiding in overall well-being.

• Encourage cellular health, supporting long-term performance.

Long-Term Metabolic Efficiency 

Green tea extract isn’t just for energy—it also promotes:

• Metabolic efficiency, helping sustain steady energy levels.

• Cognitive function, aiding in focus and mental alertness.

• Overall wellness, thanks to its antioxidant properties.

Why Choose NF Sports?

At NF Sports, we are committed to providing high-quality, clean supplements that align with your active, performance-driven lifestyle. Our products are:

• Formulated with research-backed ingredients for optimal effectiveness.

• Free from artificial colors, sweeteners, and preservatives.

• Designed to support energy, endurance, and recovery.

• Tested for purity and potency, ensuring you get the best quality every time.

Is Green Tea Extract Right for You?

If you’re looking for a natural, effective way to support metabolism, energy, and recovery, green tea extract is a great addition to your wellness routine.

Unlike harsh stimulants, it provides steady, long-term support for energy and endurance.

Take the Next Step Toward Better Performance

At NF Sports, we believe in fueling your body with clean, science-backed ingredients. Whether you're optimizing workouts, supporting metabolism, or enhancing recovery, Natural Burn is designed to complement your active lifestyle and performance goals.

With our True Label Guarantee, you can trust that every ingredient is transparently listed, rigorously tested, and free from artificial additives—so you know exactly what you’re putting into your body.

Ready to fuel your performance naturally? Explore Natural Burn now!

FAQ

How does green tea extract support metabolism?

Green tea extract contains bioactive compounds that may play a role in thermogenesis and energy balance.

Does green tea extract provide energy without jitters?

Yes! The combination of caffeine and L-theanine provides steady energy and focus.

How should I take green tea extract for the best results?

For best results, take it daily and consider consuming it 30 minutes before exercise.

Is green tea extract safe for long-term use?

Yes! When taken in recommended amounts, green tea extract is a safe, natural way to support energy and endurance.

Can green tea extract help with appetite control?

Yes! It helps regulate blood sugar levels and reduces cravings, making it easier to manage hunger and maintain a healthy diet.

FDA Disclaimer:

These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

Key Takeaways

• GLP-1 receptor agonists mimic a natural hormone that helps regulate appetite, digestion, and blood sugar balance.

• These medications are studied for their role in slowing digestion, which may help individuals feel full longer and reduce cravings as part of a balanced lifestyle..

• They help support metabolic function by enhancing the body's response to food intake.

• Lifestyle factors like hydration, sleep, and stress management enhance the effectiveness of GLP-1 therapies.

• Maintaining metabolic balance requires multiple factors, including hydration, movement, and smart nutrition. NF Sports Berberine and Hydrate offer clean hydration and metabolic support as part of an active lifestyle..

GLP-1 receptor agonists are gaining recognition for their impact on weight management and metabolic function. Originally developed to support blood sugar balance, these medications have shown significant benefits in appetite regulation and digestion, making them valuable tools for individuals on a weight loss journey.

Understanding how these medications work can help individuals make informed decisions about their health and determine how lifestyle factors and supplementation may support their journey.

What Are GLP-1 Receptor Agonists?

GLP-1 (Glucagon-Like Peptide-1) is a hormone that plays a role in appetite regulation, digestion, and blood sugar balance. GLP-1 receptor agonists are prescription medications designed to mimic this hormone's effects. While commonly prescribed for metabolic support, their effectiveness is maximized when paired with movement, balanced nutrition, and hydration.

GLP-1 (Glucagon-Like Peptide-1) is a naturally occurring hormone that plays a key role in:

• Supporting blood sugar balance

• Slowing the rate at which food leaves the stomach

• Helping regulate appetite and food intake

• Enhancing the body's response to nutrients

GLP-1 receptor agonists mimic this hormone, extending its effects in the body. These prescription medications include:

• Semaglutide (Ozempic®, Wegovy®)

• Liraglutide (Saxenda®, Victoza®)

• Dulaglutide (Trulicity®)

• Tirzepatide (Mounjaro® - dual GLP-1/GIP receptor agonist)

These medications are often prescribed for metabolic health and weight management under medical supervision.

How GLP-1 Receptor Agonists Support Weight Loss

GLP-1 receptor agonists are studied for their role in appetite regulation and digestion, which may contribute to weight management when combined with a balanced routine.

1. Appetite Regulation

GLP-1 receptor agonists influence hunger and satiety signals, helping individuals feel full for longer periods. These medications support weight loss by:

• Reducing hunger cues in the brain

• Slowing digestion, extending feelings of fullness

• Helping reduce cravings for high-calorie foods

By promoting satiety and controlled nutrition, they can help individuals sustain a healthier dietary pattern.

2. Blood Sugar Balance and Insulin Sensitivity

By slowing gastric emptying, GLP-1 receptor agonists help maintain:

• Steady energy levels

• More stable blood sugar balance

• Improved response to food intake

NF Sports Berberine for Metabolic Support

Berberine is a plant-based compound that supports overall metabolic health by helping the body efficiently utilize nutrients and maintain balanced energy levels. As part of an active lifestyle, NF Sports Berberine can help individuals support their body's natural metabolic processes.

3. Hydration and Digestive Support

Some individuals using GLP-1 receptor agonists may experience mild nausea and dehydration due to slower digestion. Staying hydrated and maintaining electrolyte balance is essential.

NF Sports Hydrate for Clean Hydration

• Electrolyte replenishment without artificial additives

• Provides clean, science-backed hydration to help replenish fluids and support an active lifestyle.

• Helps maintain energy levels

Proper hydration plays a vital role in digestion, performance, and energy balance. NF Sports Hydrate provides a science-backed electrolyte solution for individuals prioritizing optimal hydration.

Lifestyle Factors to Maximize GLP-1 Benefits

While GLP-1 receptor agonists may play a role in metabolic health, long-term success depends on consistent lifestyle habits that support overall wellness. Maintaining an active routine, staying hydrated, and prioritizing recovery are key components of a balanced approach to performance and well-being.

1. Exercise and Movement

Regular physical activity is an essential part of a healthy lifestyle. Strength training helps maintain muscle mass, while cardiovascular activities support endurance and energy balance. A well-rounded fitness routine contributes to an active lifestyle, supporting strength, endurance, and overall wellness.

2. Balanced Nutrition

A nutrient-rich diet that includes whole foods, lean proteins, fiber, and healthy fats helps maintain steady energy levels and overall wellness. Being mindful of food choices and limiting processed foods and excess sugars supports a balanced approach to health and performance.

3. Hydration and Electrolyte Balance

Proper hydration supports overall well-being and daily activity levels. Drinking enough fluids and maintaining electrolyte balance is essential for those leading an active lifestyle. NF Sports Hydrate is a clean, refreshing way to stay hydrated, formulated without artificial additives.

4. Sleep and Stress Management

Prioritizing quality sleep and effective stress management helps individuals maintain consistency in their wellness routines. A balanced approach to rest and relaxation contributes to overall well-being and supports a sustainable lifestyle.

By incorporating regular movement, balanced nutrition, proper hydration, and adequate rest, individuals can build a strong foundation for long-term success and optimal performance.

A Holistic Approach to Metabolic Health

While GLP-1 receptor agonists are a powerful tool, sustainable weight management is achieved through long-term lifestyle changes.

By integrating:

• Healthy eating habits

• Consistent movement

• Proper hydration & metabolic support

• Science-backed supplements like NF Sports Berberine & Hydrate

Individuals can support their metabolic health and overall performance.

Take Charge of Your Health

Weight management is not about quick fixes but about creating sustainable habits and informed choices that support long-term well-being. While GLP-1 receptor agonists can play a role in metabolic health, their effectiveness is maximized when combined with mindful lifestyle practices, proper hydration, and balanced nutrition.

Ensuring your body stays hydrated is a key factor in supporting energy levels and overall well-being. A clean electrolyte solution can help replenish fluids, especially for those leading active lifestyles and looking to maintain peak performance.

Beyond hydration, a well-rounded approach that includes smart nutrition, movement, and science-backed supplementation can help individuals feel their best. Berberine, a natural plant-based compound, is recognized for its role in supporting the body’s natural ability to maintain nutrient balance and energy efficiency. When paired with an active lifestyle and proper hydration, it can be a valuable addition to a wellness-focused routine.

Long-term success is built on small, daily choices that prioritize overall wellness. Regular movement, quality sleep, and stress management contribute to a balanced approach, allowing individuals to maximize their potential.

Explore NF Sports Berberine and Hydrate to complement your active lifestyle and hydration goals, and take the next step toward optimizing your wellness and performance.

FAQ

What are GLP-1 receptor agonists?

GLP-1 receptor agonists are prescription medications that mimic glucagon-like peptide-1, a hormone that supports blood sugar regulation, appetite control, and digestion.

What are common GLP-1 medications used for weight loss?

Popular GLP-1 receptor agonists include semaglutide (Ozempic®, Wegovy®), liraglutide (Saxenda®, Victoza®), and dulaglutide (Trulicity®).

How do GLP-1 receptor agonists reduce appetite?

They slow digestion and send satiety signals to the brain, helping individuals feel full longer and consume fewer calories.

How do supplements fit into a metabolic health routine?

No—GLP-1 receptor agonists are prescription medications. However, natural supplements like Berberine may support metabolic health and NF Sports Hydrate can help maintain hydration.

Do I need to exercise and eat healthy while taking GLP-1 medications?

Yes! While GLP-1 receptor agonists help regulate metabolism, nutrition, movement, and hydration play a key role in long-term success.

FDA Disclaimer:

These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

Key Takeaways

What are the benefits of L-Alanyl-L-Glutamine for health?

• Gut Health: Supports a healthy gut barrier, promoting nutrient absorption—crucial for athletes and wellness enthusiasts.

• Hydration Benefits: Enhances water and electrolyte absorption for improved endurance and recovery.

• Immune Support: Fuels immune cells, and may support the body’s natural ability to recover from physical stress..

• Active Lifestyle Support: Aids in reducing muscle fatigue, optimizing recovery, and supporting performance.

• Easy Integration: Can be seamlessly incorporated into workouts, recovery routines, or daily wellness habits.

Achieving peak performance and maintaining well-being often begins in an overlooked area: the gut. Beyond digestion, the digestive system is vital for nutrient absorption, immune defense, and cognitive health.

L-Alanyl-L-Glutamine, a dipeptide composed of L-Alanine and L-Glutamine, supports a healthy gut barrier, facilitating optimal nutrient uptake. For athletes and active individuals with high nutritional demands, a robust gut contributes to sustained energy and enhanced focus. Additionally, a balanced digestive system is associated with improved focus and well-being..

The Science Behind L-Alanyl-L-Glutamine

L-Alanyl-L-Glutamine combines two important amino acids, offering synergistic benefits that set it apart. By improving water and electrolyte absorption, reinforcing gut integrity, and supporting immune responses, this dipeptide provides a well-rounded solution for enhancing physical and mental performance.

Gut Health: The Foundation of Wellness

The gut is often called the body’s "second brain" due to its extensive influence on overall health. The intestinal lining acts as a crucial barrier, protecting against harmful substances while facilitating nutrient absorption. When this barrier is compromised, it can lead to inflammation, poor digestion, and decreased performance.

L-Alanyl-L-Glutamine strengthens the gut lining, minimizing the risk of "leaky gut" and ensuring the body absorbs essential nutrients effectively. This function is particularly valuable for athletes, whose nutritional demands are often higher than average. Additionally, a healthy gut contributes to stable mood and enhanced focus, underscoring the interconnectedness of digestive health and cognitive function.

Hydration: Beyond Drinking Water

Proper hydration requires more than fluid intake—it depends on effective water and electrolyte absorption. L-Alanyl-L-Glutamine promotes hydration at the cellular level, optimizing fluid retention and replenishment.

For athletes, maintaining hydration minimizes fatigue, supports endurance, and accelerates recovery. Integrating L-Alanyl-L-Glutamine with electrolyte-rich hydration strategies provides a comprehensive approach to sustaining performance during physical exertion.

Supporting Immune Resilience

Strenuous activity can temporarily challenge immune defenses, leaving active individuals more vulnerable to stress. L-Alanyl-L-Glutamine helps by supporting immune cells and promoting recovery from physical stress. This dual action reinforces the body’s natural defenses, enabling athletes and health enthusiasts to stay on track with their routines.

Why Choose L-Alanyl-L-Glutamine from NF Sports?

For those pursuing peak performance and holistic wellness, L-Alanyl-L-Glutamine offers targeted benefits:

• Supports Digestive Health: Enhances nutrient absorption to fuel your active lifestyle.

• Promotes Hydration: Improves fluid retention and cellular hydration to sustain energy.

• Boosts Immune Resilience: Helps the body adapt to stress and recover faster.

• Reduces Muscle Fatigue: Provides building blocks for tissue repair and post-workout recovery.

NF Sports products prioritize clean, science-backed formulations free from artificial flavors, colors, and sweeteners. With the True Label Guarantee, you can trust every ingredient to deliver performance-focused results without compromise.

Incorporating L-Alanyl-L-Glutamine Into Your Routine

Integrating this dipeptide is simple and effective:

• During Exercise: Combine with an electrolyte-rich drink to support and possibly enhance hydration and endurance when used as part of a balanced fitness and hydration routine..

• Post-workout Recovery: Add to a protein shake or recovery supplement for muscle repair and digestive support.

• Everyday Wellness: Include in your hydration routine to promote gut health and immune support.

Choosing Clean, Effective Supplements

With so many options on the market, choosing the right supplement can be overwhelming. NF Sports takes the guesswork out of the equation by prioritizing transparency and quality. Our products are free from artificial flavors, colors, and sweeteners, ensuring that every ingredient serves a clear purpose. With the True Label Guarantee, you can trust that our formulations are backed by science and tailored to meet the needs of active individuals.

Elevate Your Health with NF Sports

Experience the difference science-backed supplementation can make. By supporting hydration, digestive wellness, and immunity, L-Alanyl-L-Glutamine helps you build a foundation for long-term vitality. Whether striving for peak performance or enhancing overall wellness, this dipeptide is your ally on the journey.

Explore Hydrate 2.0 with L-Alanyl-L-Glutamine and take the next step toward optimized health. Your path to better performance and resilience begins here.

FAQ

What is L-Alanyl-L-Glutamine made of?

A dipeptide combining L-Alanine and L-Glutamine to support hydration, gut, and immune health.

How does it support gut health?

By promoting a healthy gut barrier and enhancing nutrient absorption for digestive efficiency.

Why is hydration important for active individuals?

Hydration supports endurance, prevents fatigue, and aids recovery. L-Alanyl-L-Glutamine optimizes fluid and electrolyte absorption.

Can it support my immune system?

Yes, it helps immune cells adapt to stress, promoting recovery and resilience.

How do I incorporate it into my routine?

Use during exercise with electrolyte drinks, post-workout in shakes, or daily for hydration and digestive health.

Can L-Alanyl-L-Glutamine improve my hydration during long workouts?

Yes, L-Alanyl-L-Glutamine supports hydration by enhancing water and electrolyte absorption in the intestines. This helps sustain energy levels and optimize performance during prolonged activities.

What makes L-Alanyl-L-Glutamine different from standard amino acids?

L-Alanyl-L-Glutamine is a dipeptide that combines the benefits of L-Alanine and L-Glutamine. Its unique structure allows for faster absorption and dual benefits for hydration and gut health.

Is L-Alanyl-L-Glutamine suitable for all types of athletes?

Absolutely. Whether you’re a runner, weightlifter, or recreational athlete, this dipeptide can support hydration, recovery, and overall performance in various activities.

How does L-Alanyl-L-Glutamine fit into my recovery strategy?

It supports recovery by promoting hydration, replenishing electrolytes, and providing nutrients for muscle repair. Combining it with protein shakes or post-workout drinks can maximize its benefits.

Does L-Alanyl-L-Glutamine interact with other supplements?

No known interactions exist with common supplements. It pairs well with electrolytes, protein powders, and other recovery-focused products for a synergistic effect.

Why is gut health important for athletic performance?

A healthy gut supports nutrient absorption, which is vital for energy production and overall performance. It also plays a role in immune function, helping you stay consistent with your training

Why choose NF Sports supplements?

We prioritize transparency, quality, and clean ingredients, delivering science-backed results without artificial additives.

FDA Disclaimer:

These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease

Key Takeaways

What Are the Benefits of Taking Multivitamins Daily?

• Boost Energy Levels: B vitamins and magnesium help convert food into fuel for consistent energy.

• Strengthen Immunity: Vitamins C, D, and zinc support immune resilience, especially during seasonal changes or high stress.

• Support Heart Health: Omega-3s, folic acid, and B12 promote cardiovascular wellness.

• Improve Skin Health: Vitamins A, C, and E boost collagen, enhance hydration, and protect against damage.

• Enhance Bone Strength: Calcium and vitamin D support bone density and reduce injury risks.

• Manage Stress Better: Vitamin B5, magnesium, and adaptogens reduce stress and fatigue.

• Aid Recovery: Antioxidants and magnesium accelerate muscle repair and reduce soreness.

• Promote Digestive Health: Probiotics and digestive enzymes improve gut health and nutrient absorption.

• Cognitive Support: Omega-3s and B vitamins sharpen focus and memory.

• Comprehensive Nutrition: Fill dietary gaps with essential vitamins and minerals.

Maintaining a balanced lifestyle requires providing your body with the nutrients it needs. At NF Sports, we empower you to achieve peak performance with clean, science-backed nutrition. Whether you're training hard or prioritizing daily health, our multivitamins can be a vital part of your routine.

The Benefits of Multivitamins for Your Lifestyle

1. Boosted Energy Levels

Low energy can make even the simplest tasks feel challenging. Multivitamins enriched with B-complex vitamins, magnesium, and iron support your body’s ability to convert food into fuel, helping you stay focused and energized throughout the day.

2. Strengthened Immune System

Your immune system is your first line of defense. Nutrients like vitamin C, zinc, and vitamin D—found in multivitamins—work together to support immune resilience, especially during seasonal changes or high-stress periods.

Research suggests that nutrients like vitamin C and zinc may support immune health.

3. Heart Health Support

Cardiovascular health is key for maintaining an active lifestyle. Omega-3 fatty acids, folic acid, and vitamin B12 contribute to heart wellness by supporting cholesterol levels and blood pressure. Regular intake can promote healthy circulation and overall heart function.

4. Healthier Skin

Nourish your skin from within. Vitamins A, C, and E are powerful antioxidants that protect cells, boost collagen production, and promote hydration for radiant, resilient skin.

5. Improved Bone Health

Strong bones are essential at every stage of life. Multivitamins with calcium and vitamin D support bone density and recovery after physical activity, helping you stay active and reduce the risk of injuries.

6. Better Stress Management

Modern life is demanding, and stress can affect both mind and body. Nutrients like vitamin B5, magnesium, and adaptogenic herbs (e.g., ashwagandha) help regulate the body’s stress response, promoting calmness and reducing fatigue.

7. Cognitive Support

Omega-3 fatty acids, antioxidants, and B vitamins contribute to sharper memory, enhanced focus, and optimal mental performance—perfect for achieving your goals.

8. Enhanced Recovery

Recovery is as important as your workout. Magnesium, amino acids, and antioxidants in multivitamins support muscle repair and reduce inflammation, helping you feel refreshed.

9. Improved Digestive Health

A balanced digestive system ensures nutrient absorption. Multivitamins with probiotics and digestive enzymes enhance gut health, supporting energy and immunity.

10. Comprehensive Nutritional Coverage

Even a well-planned diet might not meet every nutritional need. Multivitamins bridge these gaps with essential nutrients, ensuring your body gets the tools for optimal performance.

Incorporating Multivitamins Into Your Routine

Making multivitamins a consistent part of your daily life is simple and effective. By following these tips, you can ensure that your body gets the most from this essential nutritional support:

1. Timing

Take your multivitamin with a meal, ideally one containing healthy fats, to optimize the absorption of fat-soluble vitamins such as A, D, E, and K. Consuming your multivitamin at the same time each day helps establish a routine and ensures you don’t miss a dose. Morning meals or lunchtime often work best for most people, as they align with the body’s active periods.

2. Consistency

Regular use is critical to experiencing the long-term benefits of multivitamins. While you might notice some changes quickly, such as improved energy levels, many of the benefits—like enhanced bone density or immune resilience—accumulate over time. Commit to taking your multivitamin daily to support your body’s ongoing nutritional needs.

3. Pairing with a Balanced Diet

Multivitamins are designed to complement, not replace, a healthy diet. Pairing your multivitamin with nutrient-rich meals ensures your body gets a variety of essential vitamins and minerals for optimal function. Incorporating foods like leafy greens, lean proteins, whole grains, and healthy fats provides a strong foundation that multivitamins can build upon.

4. Supporting an Active Lifestyle

For those with active lifestyles, multivitamins are a valuable tool to maintain energy, promote recovery, and enhance overall performance. When combined with regular exercise and adequate hydration, multivitamins help fuel your workouts, minimize soreness, and support muscle repair.

5. Tailoring to Your Needs

Choose a multivitamin tailored to your specific goals and lifestyle. For example, the NF Sports WODPak is specifically designed for athletes and active individuals, combining essential vitamins, omega-3s, probiotics, and antioxidants in one convenient pack. Whether you're training for competition or staying fit, this product aligns with your performance goals.

6. Hydration and Multivitamin Use

Stay hydrated throughout the day, as water helps transport vitamins and minerals in your body. Some nutrients, like B vitamins and vitamin C, are water-soluble and need adequate hydration for efficient use.

Why Choose NF Sports Multivitamins?

• Clean, All-Natural Ingredients: Free from artificial additives.

• Science-Backed Formulas: Designed to enhance performance and recovery.

• True Label Guarantee: What's on the label is exactly what's in the product.

Explore the NF Sports WODPak

The WODPak is a high-performance multivitamin pack tailored for athletes and active individuals. It combines essential vitamins, omega-3s, probiotics, and antioxidants to fuel your potential. Explore the difference clean, science-backed nutrition can make in your daily routine.

Fuel your journey with NF Sports’ high-performance multivitamins. Shop the WODPak now and save!

FAQ

How do multivitamins boost energy levels?

Multivitamins with B vitamins, magnesium, and iron convert food into energy to keep you active throughout the day.

Do multivitamins improve skin health?

Yes! Antioxidants like vitamins A, C, and E protect skin, boost collagen, and enhance hydration.

Are multivitamins good for stress management?

Absolutely. Nutrients like vitamin B5, magnesium, and adaptogenic herbs help reduce stress and fatigue.

Why are multivitamins important for bone health?

Multivitamins with calcium and vitamin D support bone density, reduce the risk of fractures, and enhance recovery after physical activity.

How do multivitamins support recovery after exercise?

Ingredients like magnesium and antioxidants help support muscle recovery and manage exercise-related soreness..

Can multivitamins improve digestion?

Yes, multivitamins with probiotics and digestive enzymes support gut health by enhancing nutrient absorption and fostering a balanced microbiome.

What is the best time to take multivitamins?

For optimal absorption, take your multivitamin with a meal, ideally at the same time each day. This helps your body absorb fat-soluble vitamins more efficiently.

How can multivitamins complement an active lifestyle?

Multivitamins provide essential nutrients that support energy production, recovery, and overall performance. Pairing them with a balanced diet and regular exercise helps you stay at your best.

Why is transparency important in choosing a multivitamin?

Transparency ensures you know exactly what you're putting into your body. NF Sports' True Label Guarantee highlights our commitment to providing clean, science-backed ingredients without artificial additives.

FDA Disclaimer:

These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease

Key Takeaways

Multivitamins for Men:

1. Why Multivitamins Matter: Fill nutritional gaps, boost energy, and strengthen immunity.
2. Key Benefits: Vitamins like B-complex, D, and Zinc support energy, recovery, and immune health.
3. Choosing Wisely: Opt for bioavailable nutrients, comprehensive formulas, and clean ingredients.
4. NF Sports Advantage: Transparent, research-backed multivitamins tailored to active men.
5. Sustained Vitality: Multivitamins promote long-term heart, bone, and prostate health.

Maintaining optimal health requires a proactive approach, especially in today’s demanding lifestyles. Multivitamins play a pivotal role in bridging nutritional gaps, supporting energy, and enhancing overall wellness. The right multivitamin doesn’t just supplement your health—it supercharges your energy, focus, and performance to help you dominate your day..

For men balancing careers, families, or fitness goals, a tailored multivitamin ensures the nutrients your body needs are consistently available. At NF Sports, we prioritize clean, scientifically-backed formulations designed for active, health-conscious men aiming to reach their full potential.

Why Multivitamins Are Important for Men

Modern diets, despite our best efforts, often lack essential nutrients. Choosing a clean, additive-free multivitamin bridges these gaps while honoring your commitment to natural wellness.. Specific vitamins and minerals are critical for men to maintain energy, immunity, and muscle function, making multivitamins a valuable addition to a daily routine.

How Multivitamins Benefit Men

• Address Nutritional Deficiencies: Even balanced diets can fall short. Multivitamins help fill gaps to provide consistent nutrition.
• Boost Energy and Focus: Key nutrients, including B vitamins and Magnesium, support energy production and mental clarity.
• Strengthen Immune Defenses: Vitamins C and D, along with Zinc, are critical for a robust immune system.
• Promote Long-Term Health: Regular supplementation contributes to heart health, bone strength, and prostate care.

For men with active lifestyles or demanding schedules, multivitamins also enhance recovery and overall performance, making them indispensable for sustained vitality.

How to Choose the Right Multivitamin

Not all multivitamins are created equal, and finding one tailored to your specific needs is essential. Understanding your lifestyle and health goals can help you select a product that aligns with your priorities.

What to Consider When Selecting a Multivitamin

1. Lifestyle Alignment: Athletes or highly active individuals benefit from formulas enriched with antioxidants and recovery-supporting nutrients.
2. High-Quality Ingredients: Opt for supplements that use bioavailable forms of nutrients, ensuring maximum absorption.
3. Comprehensive Formulas: Look for multivitamins that include critical nutrients like Vitamin D, B-complex vitamins, Zinc, and Omega-3s.
4. User Feedback: Reviews from real users provide insights into effectiveness and overall satisfaction, helping you make informed choices.

Choosing the right multivitamin means investing in a product that meets your current needs while supporting your long-term health.

What You Can Expect from a High-Quality Multivitamin

Incorporating a multivitamin into your daily routine delivers measurable benefits over time. Consistency is key to seeing and feeling the positive effects.

Key Benefits

• Sustained Energy Levels: B vitamins and Magnesium contribute to steady energy throughout the day.
• Faster Recovery: Nutrients like Vitamin C and Magnesium aid in reducing muscle soreness and improving recovery after exercise.
• Enhanced Immunity: A strong immune system keeps you healthy year-round, supported by Zinc and Vitamin D.
• Long-Term Vitality: Multivitamins promote heart, bone, and prostate health, ensuring your body stays resilient over the years.

By meeting nutritional needs and addressing deficiencies, multivitamins empower you to perform at your best in every area of life.

NF Sports: A Clean Approach to Supplementation

With so many multivitamins on the market, it’s easy to feel overwhelmed by choices. At NF Sports, we differentiate ourselves by focusing on clean, effective ingredients backed by science. Our commitment is to provide supplements that genuinely support your health without unnecessary additives.

What Sets NF Sports Apart

• Natural, Pure Ingredients: Our formulations are free of artificial colors, flavors, and sweeteners, ensuring your body gets what it truly needs.
• Research-Based Formulas: Each nutrient is carefully selected for its proven benefits, delivering targeted results without unnecessary fillers.
• Transparency Through True Label Guarantee: We disclose every ingredient, so you know exactly what you’re putting into your body.

Our multivitamins are specifically designed to support men with active lifestyles, offering benefits like enhanced energy, improved recovery, and strengthened immunity.

NF Sports: Elevating Men’s Wellness with WODPak Multivitamins

At NF Sports, we believe in more than just supplements—we empower a lifestyle of peak health and performance. With WODPak, our premium multivitamin formula, we’ve tailored a solution that aligns perfectly with the needs of active men who never settle for less.

Why Choose WODPak by NF Sports?

• Purpose-Built for Active Lifestyles: WODPak is packed with essential vitamins, minerals, omega-3s, probiotics, and performance-enhancing nutrients designed to fuel energy, boost recovery, and support overall wellness.
• Transparency You Can Trust: Our True Label Guarantee ensures every capsule contains exactly what’s on the label—no surprises, just clean, research-backed ingredients.
• Scientifically Formulated for Results: WODPak addresses the unique needs of those who push their limits daily, enhancing both immediate performance and long-term health.

Whether you’re dominating a WOD (Workout of the Day), thriving at work, or creating memories with family and friends, WODPak is your partner in staying strong, balanced, and ready for anything.

Take Charge of Your Health Today

Choosing the best multivitamin for men is more than a routine decision—it’s an investment in your future. The right product supports your body’s needs, fuels peak performance, and promotes lifelong health.

NF Sports multivitamins provide the perfect balance of essential nutrients to help you feel energized, recover faster, and stay resilient. With clean ingredients and science-driven formulations, we make it easy to prioritize your well-being.

Explore our range of supplements and take the first step toward a healthier, more vibrant you. Explore NF Sports’ clean, science-backed multivitamins and unleash your full potential today!

FAQ

Why are multivitamins important for men?

Multivitamins fill nutritional gaps, support energy production, strengthen immunity, and promote long-term health, especially for active lifestyles.

What nutrients should I look for in a men’s multivitamin?

Key nutrients include Vitamin D for bone health, B-complex vitamins for energy, Zinc for immunity, and Omega-3s for heart health.

How do multivitamins support energy and recovery?

B vitamins and Magnesium aid in energy production, while Vitamin C and Magnesium help reduce muscle soreness and enhance recovery after exercise.

What sets NF Sports multivitamins apart?

NF Sports uses clean, natural ingredients, bioavailable nutrients, and research-backed formulations tailored for active men.

How can I choose the right multivitamin for my lifestyle?

Consider your activity level, health goals, and the quality of ingredients. Look for products with targeted nutrients and positive user reviews.

Are multivitamins necessary if I eat a healthy diet?

Even with the healthiest diets, nutritional gaps are inevitable. NF Sports multivitamins fill these gaps, ensuring you’re always fueled to perform at your best.

Share this guide with friends who prioritize health and performance, and inspire them to fuel their potential with NF Sports.

Key Takeaways

How Can I Gain Weight Fast?

1. Calorie Surplus: Focus on nutrient-dense foods like healthy fats, whole grains, and lean proteins.
2. Strength Training: Pair caloric intake with exercises like squats and deadlifts to build muscle.
3. Bulking Foods & Supplements: Add starchy vegetables, full-fat dairy, and weight gainer shakes to your routine.
4. Meal Planning: Eat frequent, balanced meals to maintain energy and meet calorie goals.
5. Recovery: Stay hydrated, rest, and use quality supplements to support muscle growth.

Amid a culture often centered on weight loss, those striving for healthy weight gain can feel sidelined. Whether your goal is to build muscle, enhance athletic performance, or reach an ideal weight, the foundation lies in nourishing your body with quality food and consistent effort. Here’s a general guide to gaining weight while prioritizing long-term health and fitness. Always consult with a healthcare professional for personalized advice.

1. Prioritize a Calorie Surplus

To gain weight, consume more calories than your body uses. The focus, however, should be on nutrient-rich calories rather than empty ones. While processed snacks may seem like an easy solution, they often lack essential nutrients and bring undesirable health effects. Instead, incorporate whole foods that provide sustained energy and nourishment.

Ways to Incorporate Extra Calories:

• Add healthy fats to your meals, such as olive oil, nuts, or avocado slices.
• Choose calorie-dense snacks like trail mix, granola, or full-fat yogurt with honey and fruit.
• Enhance meals with toppings like seeds, shredded cheese, or nut butter.

2. Craft a Personalized Weight Gain Diet

A successful weight gain plan balances macronutrients—carbohydrates, proteins, and fats—while including essential micronutrients. The goal isn’t to eat indiscriminately but to make intentional choices that support your overall health.

Key Components of a Balanced Meal:

• Carbohydrates: Opt for whole grains like oats, quinoa, or brown rice.
• Proteins: Include lean sources such as chicken, eggs, or tofu, as well as plant-based options.
• Fats: Incorporate healthy sources like nuts, seeds, and fatty fish.

Planning meals ahead can help you meet your calorie goals consistently and avoid unplanned choices.

3. Combine Caloric Intake with Weight Training

Pairing increased calories with strength training ensures that the added energy translates into lean muscle rather than excess fat. Compound exercises, like deadlifts and squats, engage multiple muscle groups, making them highly effective for building mass.

Strength Training Guidelines:

• Train regularly, aiming for 3–5 sessions weekly.
• Gradually increase intensity by adding weight or additional sets.
• Allow sufficient recovery time for muscle repair and growth.

4. Focus on Bulking Foods

Certain nutrient-dense foods are ideal for those looking to gain weight. Incorporating these staples can make achieving your goals more straightforward while keeping your diet wholesome.

Recommended Bulking Foods:

• Starchy vegetables like sweet potatoes, peas, and corn.
• Healthy fats such as coconut oil, sunflower seeds, and almond butter.
• Full-fat dairy products like milk, cheese, and Greek yogurt.

For a simple and effective meal idea, blend full-fat Greek yogurt with oats, frozen berries, peanut butter, and a weight gainer supplement for a high-calorie smoothie.

5. Utilize Weight Gain Supplements

Eating enough to maintain a calorie surplus can sometimes be challenging. Supplements can complement your efforts to maintain a calorie surplus when balanced with whole-food options.

Popular Supplement Options:

• Creatine: Supports strength improvements and may aid muscle development when paired with resistance training.
• BCAAs: May support muscle recovery when taken as part of a balanced diet and exercise plan.

Products crafted with natural, high-quality ingredients align with health goals while providing the support needed for steady progress.

6. Establish a Consistent Eating Routine

Instead of three large meals, aim for smaller, frequent ones throughout the day. Eating every few hours keeps your energy levels stable and promotes consistent calorie intake.

Sample Daily Meal Plan:

• Breakfast: Scrambled eggs with avocado on whole-grain toast and a side of mixed fruit.
• Mid-Morning Snack: Trail mix or a homemade protein bar.
• Lunch: Grilled chicken with quinoa and steamed vegetables drizzled with olive oil.
• Afternoon Snack: A weight gainer shake with NutriWhey or Plant-Based Protein (Note: These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease).
• Dinner: Baked salmon, roasted sweet potatoes, and sautéed spinach.
• Evening Snack: Cottage cheese with honey and almonds.

7. Stay Hydrated and Focus on Recovery

Hydration plays a vital role in muscle function and overall well-being. Recovery is equally critical—adequate sleep and rest days allow muscles to repair and grow stronger.

Why NF Sports Stands Out in Supporting Weight Gain 

Achieving your weight gain goals is simpler with the right tools. At NF Sports, we focus on clean, natural, and transparent ingredients, offering effective solutions you can rely on. Our supplements are free from artificial additives, ensuring quality without compromise.

Our Commitment:

• High-quality, natural formulations.
• Transparent labeling for confidence in your choices.
• A dedicated focus on fueling athletic performance.

Gaining weight doesn’t have to feel overwhelming. With thoughtful planning, determination, and the right support, you can achieve a stronger, healthier version of yourself.

Start your journey with NF Sports and fuel your goals with purpose.

FAQ

What is the best diet for gaining weight?

A weight gain diet should include a calorie surplus with balanced macronutrients: whole grains, lean proteins, healthy fats, and nutrient-rich snacks.

Can I gain weight without supplements?

Yes, it’s possible to gain weight with whole foods. Supplements like weight gainer shakes and creatine are optional but can help meet calorie and protein goals.

How often should I eat to gain weight?

Aim for 5–6 smaller meals daily, spaced every 2–3 hours, to maintain a consistent calorie intake and stable energy levels.

How does strength training help with weight gain?

Strength training converts extra calories into muscle rather than fat. Compound exercises like squats and deadlifts are especially effective for building mass.

What are good snacks for gaining weight?

Choose calorie-dense snacks like trail mix, full-fat yogurt with honey, avocado toast, or nut butter with bananas for effective weight gain.

How long does it take to see results when gaining weight?

Results depend on individual factors like starting weight, consistency, and overall health. Some may see changes within weeks, while others may require more time.

Can I gain weight if I have a fast metabolism?

Yes, even with a fast metabolism, you can gain weight by consistently consuming a calorie surplus. Focus on nutrient-dense, high-calorie foods such as nuts, seeds, avocado, and full-fat dairy. Additionally, incorporating supplements like NutriWhey and strength training can help you build muscle effectively. Frequent meals and snacks throughout the day are essential to overcoming a high metabolic rate.

The information provided in this blog is for informational purposes only and is not intended as medical advice. Please consult with a qualified healthcare professional before starting any supplement or fitness routine.

Key Takeaways

How do you calculate your TDEE for fitness goals?

• TDEE Basics: Total Daily Energy Expenditure includes BMR, activity, and digestion calories.
• Fitness Goals:
• Fat Loss: Eat 500–750 calories below TDEE.
• Muscle Gain: Eat 250–500 calories above TDEE.
• Maintenance: Match calorie intake to TDEE.
• Activity Multiplier: TDEE varies by activity level, from sedentary to highly active.
• Track and Adjust: Recalculate TDEE as weight or activity levels change.
• Nutrition Matters: Focus on nutrient-dense foods alongside calculated calories.

Understanding Total Daily Energy Expenditure (TDEE) is essential for achieving fitness goals. Whether your focus is fat loss, muscle gain, or weight maintenance, knowing how many calories you burn daily provides a clear path forward. This guide will walk you through calculating your TDEE and applying it to your fitness plan effectively.

What Is TDEE?

TDEE represents the total calories your body uses in a day, encompassing three key components:

• Basal Metabolic Rate (BMR): The calories required to maintain basic functions like breathing and circulation.
• Physical Activity: Energy burned during exercise, sports, and daily movements.
• Thermic Effect of Food (TEF): The energy used to digest and process food.

Understanding TDEE allows you to design targeted strategies for fat loss, muscle building, or optimizing performance.

Why TDEE Matters for Fitness Goals

Knowing your TDEE helps you manage your calorie intake effectively:

• Fat Loss: Consuming fewer calories than your TDEE creates a calorie deficit, prompting the body to use stored fat for energy.
• Muscle Gain: Eating more calories than your TDEE supports muscle repair and growth, ensuring the body has resources to build new tissue.
• Maintenance: Matching your calorie intake to your TDEE sustains energy levels and current weight.

Without this knowledge, structuring an effective fitness plan becomes guesswork.

Steps to Calculate Your TDEE

1. Determine Your Basal Metabolic Rate (BMR)

BMR is the energy your body needs at rest. Use the Harris-Benedict equation for accuracy:

• For Men:
  BMR=88.362+(13.397×weight in kg)+(4.799×height in cm)−(5.677×age in years)\text{BMR} = 88.362 + (13.397 \times \text{weight in kg}) + (4.799 \times \text{height in cm}) - (5.677 \times \text{age in years})BMR=88.362+(13.397×weight in kg)+(4.799×height in cm)−(5.677×age in years)
• For Women:
  BMR=447.593+(9.247×weight in kg)+(3.098×height in cm)−(4.330×age in years)\text{BMR} = 447.593 + (9.247 \times \text{weight in kg}) + (3.098 \times \text{height in cm}) - (4.330 \times \text{age in years})BMR=447.593+(9.247×weight in kg)+(3.098×height in cm)−(4.330×age in years)

2. Assess Your Activity Level

Multiply your BMR by an activity factor based on your daily routine:

• Sedentary: BMR×1.2\text{BMR} \times 1.2BMR×1.2
  (Minimal physical activity)
• Lightly Active: BMR×1.375\text{BMR} \times 1.375BMR×1.375
  (Exercise 1–3 times per week)
• Moderately Active: BMR×1.55\text{BMR} \times 1.55BMR×1.55
  (Exercise 3–5 times per week)
• Very Active: BMR×1.725\text{BMR} \times 1.725BMR×1.725
  (Exercise 6–7 times per week)
• Extra Active: BMR×1.9\text{BMR} \times 1.9BMR×1.9
  (Intense physical labor or training)

3. Calculate Your TDEE

Combine your BMR with the activity multiplier. For example, if your BMR is 1,800 calories and you are moderately active:
TDEE=1,800×1.55=2,790 calories/day\text{TDEE} = 1,800 \times 1.55 = 2,790 \, \text{calories/day}TDEE=1,800×1.55=2,790calories/day

Applying TDEE to Your Goals

Fat Loss: Create a Calorie Deficit

Reduce your calorie intake by 500–750 calories below your TDEE to promote fat loss. For example, if your TDEE is 2,500 calories, aim for 1,750–2,000 calories daily. Pair this approach with a balanced diet rich in whole foods to maintain energy and support recovery.

Muscle Gain: Create a Calorie Surplus

Consume 250–500 extra calories beyond your TDEE to fuel muscle repair and growth. For a TDEE of 2,500 calories, this means eating 2,750–3,000 calories daily. Prioritize nutrient-dense foods like lean proteins and complex carbohydrates to optimize recovery and performance.

Maintenance: Match Your TDEE

To sustain your current weight, align your calorie intake with your TDEE. Focus on nutrient-rich meals to support overall health and energy levels.

Using TDEE Calculators

If manual calculations feel tedious, online TDEE calculators can simplify the process. These tools use your age, weight, height, and activity level to provide an accurate estimate of your daily calorie needs. They are particularly helpful when adjusting goals or tracking progress over time.

Nutrition Matters Beyond TDEE

While TDEE helps determine calorie needs, food quality remains equally important. Choosing nutrient-dense ingredients ensures that your body gets the vitamins, minerals, and macronutrients required for optimal performance.

Supporting Your Goals with NF Sports

At NF Sports, we prioritize clean nutrition to complement your fitness journey. Our products are designed with:

• Natural ingredients free from synthetic additives
• Support for muscle recovery, fat loss, and energy optimization

Whether you’re working on a calorie deficit or surplus, our sports supplements align with your goals. From protein powders to recovery aids, every product is crafted to enhance your performance naturally.

Tips for Sustainable Progress

1. Consistency Is Key: Regularly track calorie intake and adjust based on progress. Recalculate your TDEE as your weight or activity level changes.
2. Measure Results: Use scales, body composition tools, and performance metrics to stay aligned with your goals.
3. Smart Supplementation: Choose high-quality products like those from NF Sports to enhance your results.

Take Control of Your Fitness Journey

Your TDEE is more than a number—it’s a tool for making informed decisions about your nutrition and fitness strategy. At NF Sports, we’re here to support your journey with clean, science-backed products tailored to your needs.

Whether you’re looking to lose fat, build muscle, or maintain peak performance, calculating your TDEE is the first step. Pair this knowledge with quality nutrition to fuel your goals and achieve lasting success.

Start today by calculating your TDEE and explore products that fit your fitness ambitions. Your path to better health and performance begins with informed choices—and we’re here to help you every step of the way.

FAQ

What is TDEE?

TDEE (Total Daily Energy Expenditure) represents the total calories your body burns daily, including basic functions, activity, and food digestion.

How do I calculate my TDEE manually?

Start with your BMR using the Harris-Benedict equation, then multiply it by your activity level (e.g., 1.375 for light activity or 1.55 for moderate activity).

How does TDEE help with fat loss?

Eating fewer calories than your TDEE creates a calorie deficit, prompting your body to burn stored fat for energy.

Can TDEE change over time?

Yes, changes in weight, age, or activity level can alter your TDEE. Recalculate regularly to stay on track.

Why is food quality important when using TDEE?

While TDEE guides calorie needs, nutrient-dense foods provide essential vitamins, minerals, and macronutrients for optimal health and performance.

Are TDEE calculators reliable?

Yes, online calculators offer a quick and accurate estimate based on weight, height, age, and activity level, ideal for tracking goals over time.

The human immune system is not a static and fixed system. The immune system is something that can be either compromised or increased depending on how we live. Lifestyle choices, exercise, and nutrition all influence the immune system in direct ways. This leads us to explore how to boost the immune system. 

How to boost the immune system becomes, in many ways, a question of how to feed the body. Where the immune system is concerned, we are what we eat. But how to boost the immune system does not need to be left to just nutrition and lifestyle. There are a range of dietary supplements that are known to boost the immune system. 

Many of us already know to do things like increase our vitamin C during cold and flu seasons to boost the immune system. This is one of the most common ways to boost the immune system. But there are many ways to address the issue of how to boost the immune system, and some are not as obvious as vitamin C. 

What is the immune system? How does the immune system work? How do you support the immune system? And how can you boost your own immune system? This guide will explore ways you can boost your immune system. 

What is the Immune System And How Does It Work?

The immune system is a network of organs, white blood cells, specialized proteins called antibodies, and other chemicals that work together to protect your body from foreign bacteria, viruses, parasites, and fungi. It stops these biological agents from proliferating and causing infection, illness, and disease. 

When the immune system is activated, it signals the body to mobilize and attack bacteria, viruses, and other foreign bodies that cause illness and disease. It does this by activating the following physiological mechanisms:

White blood cells

White blood cells are a key feature of the immune system. They work by recognizing foreign bodies, surrounding them, and destroying them. This is the main defense against disease and infection.

Lymph nodes

The lymphatic system filters and destroys germs to prevent them from spreading to other parts of the body. The lymph nodes can recognize and destroy bacteria and viruses. One of the crucial roles of lymph nodes is that they can replicate white blood cells that recognize specific types of pathogens they have encountered previously. This is one of the main ways we acquire immunity to certain diseases.  

Spleen

The spleen stores white blood cells for defense. It is also a filter that removes pathogens and old damaged red blood cells. 

Tonsils and adenoids

These are located in the throat and play a specific role in identifying and destroying pathogens that typically cause throat and lung infections. 

Thymus

Located in the upper chest, behind the breastbone, the thymus helps make a certain type of white blood cell that can recognize previous pathogens. This is also part of the acquired immune system. 

Bone marrow

Bone marrow is the spongy center of your bones. It helps synthesize red blood cells and other types of immune cells. This is the source of red blood cells in your bloodstream. 

Skin and mucous membranes

These form the external layer of protection for the body. Mucous membranes line the respiratory tract, the digestive and urinary tracts, and the reproductive tract. Enzymes in sweat, saliva, tears, and mucus can destroy some types of pathogens.

Stomach and bowel

Stomach acid will destroy many pathogens. Bacteria in the gut will also kill some harmful bacteria.

How to support your Immune System

The immune system actually exists in two forms. There is the innate immune system, which consists of those physiological features you are born with like white blood cells, the organ systems that make up the immune system. The innate immune system is already in place from birth to protect you from disease and infection. There is also the acquired immune system. These are features of the immune system that build over the course of your life. White blood cells formed in the lymph nodes are often replicated based on pathogens your body has already encountered. This is how you build immunity to certain diseases. This is also how things like inoculations work. 

Both the innate and the acquired immune systems can be supported and strengthened. You can take some simple steps to support your immune system.  

5 ways How to boost your Immune System

Many of the ways we can boost our immune system are quite simple. There are further steps you can take to boost your immune system which we will discuss below. 5 ways you can boost your immune system include:

Exercise regularly

Studies have shown that moderate exercise can boost the function of your immune system. These studies have demonstrated that moderate exercise can be as effective as a vaccine for increasing your immune response. 

Moderate exercise can also reduce inflammation, and this helps your immune cells to regenerate regularly. 

Moderate exercise would include things like walking, cycling, jogging, swimming, and light hiking. Keeping these activities up for about two hours at least three times a week works best for building up your immune system. 

Keep in mind that the studies cited here state that moderate exercise is what boosts your immune system. Extreme exercise and high-intensity exercise can lower your immune response. 

Minimize stress

Managing your stress levels is another great way to boost your immune system. The effects of long-term stress can lead to inflammation which interrupts the function of immune cells. Sustained periods of stress can actually suppress the immune system. 

Activities like yoga, exercise, meditation, journaling, and mindfulness practices can reduce stress and help keep your immune system functioning properly. If you are having trouble managing your stress levels, you should seek the help of a licensed counselor or therapist.  

Sleep more

Sleep has a profound impact on the immune system. Lack of sleep, or poor-quality sleep, can make you much more susceptible to illness. One important study found that people who get less than 6 hours of sleep each night were much more likely to contract the common cold. 

Adequate sleep can enhance your immune system. When you are sick, adequate sleep will help decrease the amount of time it takes to recover since sleep helps your immune system function at its optimum.  Adults should get at least 7 hours of sleep each night. Teens require 8-10 hours of sleep, and young children need as much as 14 hours of sleep each night. 

Tips for improving the quality of your sleep include limiting screen time before bed, turning off your tv, and staying off the computer well before you go to bed. The blue light from computer screens and televisions is known to disrupt the natural circadian sleep patterns. 

Hydrate 

The immune system depends on proper hydration to function properly. Proper hydration is in fact important for your health overall. 

Dehydration will cause headaches, slow your physical performance, and affect your mood, digestion, heart, and kidneys. All of these things can lead to problems with your immune system and make you susceptible to illness. 

The easiest way to prevent dehydration is to drink plenty of water. You should drink 8 8-ounce glasses of water every day, and this needs to be water free of sugars and additives. Plain clean water is the ideal way to prevent dehydration.  

Hydrate 2.0 from NF Sports can help you stay hydrated. Hydrate 2.0 contains sustamine which helps maximize the absorption of water to help you maintain your hydration levels. Hydrate 2.0 has zero sugar and it helps facilitate the uptake of water for quick recovery after workouts and exertion. 

Healthy Diet

As with every other feature of your overall health, a healthy diet is crucial to a healthy immune system. Every aspect of the immune system depends upon the continuous flow of vitamins, minerals, and other nutrients. White blood cells, for example, are made up of proteins, and you need to feed your body the right amount of protein to sustain this dimension of the immune system. 

In addition to the above you can support a healthy immune response with this great-tasting formula Immune Defense.  

Foods That Strengthen Your Immune System

Since the immune system is fed by sound nutrition, you should not be surprised to learn that there are certain foods that are especially helpful for strengthening your immune system. Some foods that strengthen your immune system include: 

Yogurt

Yogurt is a fermented food and contains live and active cultures and vitamin D, all of which are great for boosting your immune system. Make sure you choose yogurt brands that do not contain added sugar. Many are sweetened with things like honey and fresh fruit. You can sweeten yogurt at home using these same ingredients.  

Citrus Fruits

Citrus fruits include things like oranges, grapefruit, lemons, and limes. All of these fruits contain high levels of vitamin C which is known to help boost the immune response and fight infections. Ideally, consume citrus fruits in their raw form. All of these fruits make delicious juices. Lemons and limes can be added to water for hydration and a great vitamin C boost. 

Broccoli

Broccoli is full of vitamins A, C, and E, as well as many other antioxidants, broccoli is one of the healthiest vegetables you can put on your plate. It also contains loads of fiber. Broccoli contains high levels of antioxidants which fight free radicals and disease. Recent research has shown that the high concentrations of antioxidants in broccoli can boost the immune response in aging adults. This is especially helpful since the immune system can slow down as we get older. 

Oats and Barley

These foods contain high levels of multiple minerals which directly build the immune system and fight disease. Oats and barely contain copper, iron, selenium, zinc, polyphenolics, and proteins (glutamine) which can fight disease. 

Chicken Soup

Chicken soup contains high levels of B vitamins which are essential to your immune system. 

Shellfish

Shellfish are some of the best sources of zinc, an essential nutrient for the immune system. Zinc is a vital feature of the immune system, and your immune response cannot function without it. Many people take a zinc supplement when they are getting sick, but including shellfish in your diet can provide you with all the zinc your immune system needs. 

Almonds

Another important nutrient for your immune system is vitamin E, and almonds are an ideal source of vitamin E. Vitamin E is a fat-soluble vitamin which means you need a certain amount of fat in your diet for it to be absorbed properly. Almonds also contain natural healthy fats which make vitamin E readily available to your immune system. 

Supplement to Boost Your Immune System 

Many people take supplements to boost their immune system. Things like vitamin C supplements and zinc supplements are common, and they all work to help increase your immune response. 

The ideal immune supplement is Immune Defense from NF Sports. Designed as a daily immune system booster, Immune Defense combines the amino acid L-Lysine with Vitamin C and Zinc along with Vitamins B2 and B6 for optimal immune response.

Conclusion

We tend to think of our immune system as something that simply works without our knowledge. It is an automatic part of our physiological makeup. But the immune system is like every other part of our bodies. It can be optimized in certain ways by a combination of lifestyle and nutrition. 

In the case of the immune system, you really are what you eat. The kinds of foods we eat have everything to do with how well the immune system works. When we feed our bodies healthy and nutritious foods, the immune system works well. When we eat the wrong things, our immune system will not function properly. 

There is plenty of buzz about the ketogenic diet online and elsewhere. The ketogenic diet has caught on, and this is because it appears to work. People are losing weight on the ketogenic diet and keeping it off. The reason for this is the metabolic process called ketosis. So, what is ketosis? 

The first thing we need to understand is that ketosis is a natural metabolic process. The ketogenic diet does not rely on inducing a problem to get results. When we try to answer the question, what is ketosis, it is important to keep in mind that ketosis is something the body already does in the course of natural functions. 

What is ketosis, and how does it work with the ketogenic diet? As these words get thrown around in discussions of the ketogenic diet, we can easily lose sight of the metabolic processes that underlie the entire process.

What is ketosis? What are the benefits of ketosis? And is ketosis a safe way to lose weight? This guide will offer you the basic information on ketosis so you can understand what is happening should you try the ketogenic diet.  

What is Ketosis?

Ketosis is a natural part of the metabolism. It occurs when carbohydrate intake is low, and the body releases insulin to metabolize fats as a source of energy instead of carbohydrates. When we shift into the metabolic process of ketosis, many parts of the body are burning ketones (thus the name) instead of carbohydrates to generate energy. 

It is important that we distinguish ketosis from ketoacidosis. Ketoacidosis is a serious pathological condition that happens when the body cannot produce enough insulin. It is a condition that occurs in diabetics and causes the body to burn ketones for fuel, but ketoacidosis is a serious medical issue that requires treatment. Ketosis, on the other hand, is a natural metabolic process that can be healthy if managed properly, as in the ketogenic diet. 

We can reach ketosis either when we do not eat enough or through a controlled diet that decreases carbohydrate intake sufficiently to induce this metabolic feature. When we induce ketosis through a planned and controlled diet, it can be a healthy and safe way to lose weight.  

Ketosis Benefits

The metabolic state of ketosis does cause you to lose weight. By burning fats instead of readily available carbohydrates, you naturally shed pounds. But there are other benefits from ketosis. Some of the benefits of ketosis include: 

Weight Loss

The ketogenic diet has become enormously popular as a way to lose weight and keep weight off. The reason the ketogenic diet works is because it relies entirely on the process of ketosis. The ketogenic diet is really just a managed way of eating that will cause your body to enter the metabolic phase of ketosis. 

When you stick to a diet that is low in carbohydrates, your body must rely on the ketones it derives from the liver to fuel itself. This will induce ketosis, and it will cause you to lose weight. 

An added benefit of relying on ketosis to lose weight is that people tend to feel less hungry and more full once ketosis has begun. This usually means it is not necessary to do things like count calories while on a diet that causes ketosis.  

There are herbal supplements that can assist with ketosis such as Natural Burn from NF Sports. Natural Burn contains natural forms of caffeine derived from green coffee and green tea. This induces the natural process of burning fat for an energy source that is quite similar to ketosis. 

Since Natural Burn relies entirely on herbal extracts and natural caffeine, it promotes a healthy stress response, appetite control, and calorie burning. The combination of a healthy low-carb diet and Natural Burn from NF Sports can promote the most effective and healthy weight loss program. 

Diabetes benefits+

There is evidence that diets and other things that cause ketosis can have benefits for people with diabetes. Research has shown that ketosis can be one way of managing blood sugar levels for people with type 2 diabetes. 

Further studies have shown that ketosis can also help people with type 1 diabetes. In type 2 diabetes people do not produce enough insulin. In type 1 diabetes, the pancreas has stopped producing insulin altogether. Ketosis appears to help people with both types of diabetes. In both cases, the processes involved with ketosis lower blood sugar sufficiently to have a positive impact on type and type 2 diabetes. 

For people living with type 1 and type 2 diabetes, it remains crucial to work with your doctor even if ketosis helps manage blood sugar levels. 

Other Benefits+

Treatment for epilepsy

Another important benefit of ketosis is as a treatment for epilepsy. Epilepsy is a brain disorder characterized by recurring seizures. It affects about 50 million people worldwide. Although epilepsy can be treated with medications, these medications are not entirely effective for about 30 percent of people who suffer from this condition. 

The ketogenic diet was introduced as a treatment for epilepsy in the 1920s for people who do not respond to medical treatment for the condition. Doctors have relied on the ketogenic diet primarily to treat children with epilepsy. They found that inducing ketosis in children can significantly reduce seizures. In some cases, the ketogenic diet can lead to remission of epilepsy in children. 

Lowers triglycerides

Triglycerides are fat molecules that circulate in the bloodstream. High levels of triglycerides are an important risk factor for heart disease. One of the primary causes of high glycerides is the high consumption of carbohydrates in sedentary people. When these people reduce carb intake and cause their bodies to undergo ketosis, there is a dramatic reduction in triglycerides in the bloodstream. 

Increased levels of HDL cholesterol

High-density lipoprotein, or HDL, is referred to as the “good” cholesterol. The higher your levels of HDL, the lower your levels of LDL, or bad cholesterol which leads to heart disease and increased risk of heart attack. 

One of the most effective ways of increasing HDL levels is by consuming healthy fats, and diets like the ketogenic diet include high amounts of these fats. The dietary habits that lead to ketosis can help boost HDL levels and reduce LDL levels. This is great for heart health. 

How long does it take to reach Ketosis?

Once you have switched over to a diet that restricts your intake of carbohydrates, it can take 2-4 days to enter into ketosis. This is if you are eating fewer than 50 grams of carbs per day. This time frame can be longer depending on several factors such as physical activity levels, age, metabolism, and your intake of fat and proteins. 

How many carbs will break Ketosis?

It takes very few carbs to interrupt ketosis. You need to stay at 50 grams of carbs per day to sustain ketosis. Once you exceed that 50-gram level, you are likely to break ketosis. 

What Can I eat on the keto diet? 

The main consideration for the keto diet is to eliminate carbohydrates. It logically follows that you need to make up your nutritional needs with other food sources. 

Proteins

One of the main food sources on the keto diet is protein. You will need to focus on proteins, and one of the best sources of protein is animal protein. Vegetable-based proteins are just as healthy, and for people who do not eat meat or animal products, vegetable-based proteins will be a primary source of nutrition. A list of protein sources would include:

Seafood

Meat and poultry

Eggs

Dairy and dairy alternatives such as nut milks

Plain Greek yogurt

Nuts and seeds

If you feel you require additional protein to supplement your diet, NFS Plant Protein is the ideal plant-based protein supplement. NFS Plant Protein contains organic pea protein and watermelon seed proteins which include probiotics for improved digestion and gut health. NFS Plant Protein is completely organic and contains no additives, fillers, or preservatives. It is gluten-free and soy-free. 

Other foods to eat on the keto diet include these keto vegetables:

• asparagus
• broccoli
• cabbage
• cauliflower
• mushrooms
• cucumber
• green beans
• eggplant
• tomatoes
• spaghetti squash
• jicama
• radishes
• turnips
• Brussels sprouts
• celery
• okra

How do you know when you're in Ketosis?

There are some key things to watch out for to determine if you are in ketosis. These signs include:

Weight loss

You will begin to see marked weight loss once you enter ketosis. 

Increased focus and energy

Once you get through the initial stages of “keto flu” and the brain fog that comes with it, ketosis will begin to increase your energy levels and ability to focus your attention. 

Increased ketones in the urine

This is something that needs to be verified with medical tests, but ketosis will lead to increased levels of ketones in your urine. There are test strips you can purchase to check this at home. 

Signs You’re In Ketosis

The first sign you have entered into ketosis is likely the collection of symptoms that come to be known as the keto flu. This happens usually about seven days after you begin the keto diet. The symptoms include headache, brain fog, fatigue, irritability, nausea, and difficulty sleeping. 

Keto flu most often dissipates after this first week of ketosis. After you move past the keto flu, you will begin to experience increased energy levels, the brain fog will lift, and perhaps most significantly, you will see measurable weight loss. 

Ketosis Side Effects

There are some common side effects of ketosis. Some of the most common side effects include bad breath, leg cramps, problems sleeping, and digestive problems. Some people have experienced elevated heart rates. 

Ketogenic diets are not recommended for people with eating disorders since the restrictive nature of keto diets can lead to problems. Keto diets are also not recommended for women who are pregnant or nursing. 

Ketosis FAQS

What is Ketosis? 

Ketosis is a natural part of the metabolism. It occurs when carbohydrate intake is low, and the body releases insulin to metabolize fats as a source of energy instead of carbohydrates. When we shift into the metabolic process of ketosis, many parts of the body are burning ketones (thus the name) instead of carbohydrates to generate energy. 

What are the benefits of ketosis? 

Ketosis helps with weight loss, can help manage diabetes and heart disease, and ketosis can be a treatment for epilepsy. 

How long does it take to reach Ketosis? 

Once you have switched over to a diet that restricts your intake of carbohydrates, it can take 2-4 days to enter into ketosis. This is if you are eating fewer than 50 grams of carbs per day. This time frame can be longer depending on several factors such as physical activity levels, age, metabolism, and your intake of fat and proteins. 

What can I eat on the keto diet? 

One of the main food sources on the keto diet is protein. You will need to focus on proteins, and one of the best sources of protein is animal protein. Vegetable-based proteins are just as healthy, and for people who do not eat meat or animal products, vegetable-based proteins will be a primary source of nutrition.

If you feel you require additional protein to supplement your diet, NFS Plant Protein is the ideal plant-based protein supplement. NFS Plant Protein contains organic pea protein and watermelon seed proteins which include probiotics for improved digestion and gut health. NFS Plant Protein is completely organic and contains no additives, fillers, or preservatives. It is gluten-free and soy-free. 

Conclusion

Among the many diets that have come along that claim to help with weight loss, the ketogenic diet is one that has been shown to really work. People really do lose significant weight on the ketogenic diet. The reason the ketogenic diet works so well is because it relies on a natural metabolic process called ketosis. 

Ketosis occurs when your body is sufficiently deprived of carbohydrates to begin burning fats as a source of energy. When this happens, your body metabolizes ketones from the liver, thus the name ketosis. By burning fat as an energy source, you naturally lose weight. 

Among the many great things about ketosis is you do not need to count calories. Ketosis happens strictly due to a lack of carbohydrates. As a result, you can eat freely from other types of foods. Proteins, vegetables, and even certain types of chocolate are wide open when you rely on ketosis. 

If you decide you want to supplement your fat-burning goals, Natural Burn from NF Sports is an ideal dietary supplement. Natural Burn relies entirely on herbal extracts and natural caffeine, it promotes a healthy stress response, appetite control, and calorie burning. The combination of a healthy low-carb diet and Natural Burn from NF Sports can promote the most effective and healthy weight loss program. 

Over the past few decades, people have turned toward herbal and natural treatments for a variety of common issues. From weight loss to anxiety and depression, many people have found that some old herbal supplements can provide the benefits that they need. Ashwagandha is one of the more popular herbal treatments, and many of the ashwagandha benefits have now been backed up by science. 

Ashwagandha is an herb that has been an integral part of Ayurvedic medicine in India for centuries. With the introduction of ashwagandha to the western world, people have come to discover and embrace the many ashwagandha benefits. 

Ashwagandha benefits range from stress relief to infertility treatments. The claims of the ashwagandha benefits are many. In recent years, medical science has begun to test these claims in clinical studies, and they have found that many of the ashwagandha benefits are valid. 

What is ashwagandha? What is the origin of ashwagandha? And what are the benefits of ashwagandha? This guide will introduce you to ashwagandha and its many health benefits. 

What is Ashwagandha?

Ashwagandha, Withania somnifera, is often called Indian ginseng. It is part of a class of plants called adaptogens. These are widely known for having health benefits and are used in teas, powders, and tinctures, and eaten in raw forms. Ashwagandha is from a shrub, and the roots and berries are harvested for their health properties. 

What is the origin of ashwagandha?

Ashwagandha is a shrub that grows in the dry subtropical regions of Asia and Africa. It has been used as a medicinal plant for hundreds of years in India, Pakistan, and China. The word ashwagandha comes from two Sanskrit words, ashwa—which means “horse, and gandha—which means “smell.” The name refers to the smell of the shrub which can smell like a horse, and the plant has been associated with the strength of a horse. 

Ashwagandha is found in traditional medicinal systems such as Ayurvedic medicine, and the use of ashwagandha for medicinal purposes is believed to go back about 5000 years. Ayurvedic practitioners claim the earliest mention of ashwagandha is in the Chakra Samhita, a foundational Ayurvedic text that dates from between 200 BCE and 2000 CE. In this early text, there are preparations of ashwagandha for treating skin and respiratory conditions

How does Ashwagandha work?

Historically, ashwagandha has been a staple in Ayurvedic medicine which uses herbs, special diets, and other natural practices to enhance health and to treat all manner of medical conditions. Ayurvedic medicine is an ancient practice that grew out of traditional healing methods and practices. 

In Ayurvedic medicine, ashwagandha is considered one of the most important herbs available. It is used to treat a wide array of conditions. In the Ayurvedic system, ashwagandha is used to treat the following conditions:

• arthritis
• constipation
• insomnia
• skin conditions
• stress
• gastrointestinal issues
• diabetes
• nervous breakdowns
• fevers
• snake bites
• memory loss

The roots of the ashwagandha are used to treat these conditions, but the fruits, leaves, and seeds are also used to treat still more conditions. 

While the precise physiological mechanisms of ashwagandha are not known, it is known to consist of a variety of important chemical agents that offer health benefits. It contains steroidal lactones. Alkaloids and other chemical agents are known to be powerful antioxidants, anti-inflammatory agents, and chemicals that relieve stress and anxiety. 

Ashwagandha health benefits

Since ashwagandha has been such an important part of traditional medicinal practices, people have begun taking ashwagandha in several forms to treat a variety of conditions. With the increasing popularity of ashwagandha as an herbal remedy, medical science has begun testing it for use in these conditions. Some of the benefits of ashwagandha include:

Treat anxiety

One of the things ashwagandha is most known for is its use for treating anxiety. People claim that ashwagandha can markedly decrease anxiety levels.  

Ashwagandha is classified as an adaptogen, a substance that helps the body cope with stress. It contains cortisol and a stress-activated protein called c-Jun N-terminal kinase. These both reduce stress in the body and help control anxiety. 

It appears that ashwagandha also affects the hypothalamic-pituitary-adrenal axis, which is a system in the body that regulates the stress response. The ways ashwagandha affects this system in the body produces a demonstrable reduction in anxiety and stress. 

One study showed that participants who took up to 600 mg of ashwagandha extract for 8 weeks, compared to a control group that took a placebo, showed significant reductions in stress levels. Many of these same participants also showed significant improvements in the quality of their sleep. 

Maintain heart health

Research has shown that ashwagandha has the effect of increasing what is called VO2 max levels. These are the maximum levels of oxygen you can take in while exerting yourself, and these levels are important benchmarks for cardiac health. VO2 max levels indicate how well your heart functions during physical activity. Ashwagandha has been found to significantly boost VO2 max levels and improve heart health.  

Can reduce cortisol levels

One thing ashwagandha has long been known for is its ability to reduce cortisol levels in the body. Cortisol is one of the main hormones linked to stress. Because ashwagandha naturally reduces cortisol levels in the body, it inhibits the physiological stress response. This helps you relax and promotes good sleep. 

Treat arthritis

In the Ayurvedic system, ashwagandha is been widely accepted as an effective pain reliever. It is believed that ashwagandha blocks signals sent by nerves that register pain. It also has anti-inflammatory properties that work with this pain-relieving effect. Since ashwagandha relieves pain by blocking the neurotransmission of pain signals to the brain rather than by following the path of a narcotic, it does not present the risk of dependency we find in narcotic drugs.  

Recent research indicates that ashwagandha may hold promise for treating arthritis. Preliminary studies have found that the anti-inflammatory properties in ashwagandha can operate as anti-arthritic treatments. Ashwagandha is also effective for treating arthritic pain. 

Additional studies showed that ashwagandha reduces joint pain, decreased swelling, and slowed the degradation of joints associated with arthritis. Regular use of ashwagandha appears to increase the overall mobility of people suffering from arthritis. 

Can help treat depression

Since ashwagandha is such a potent source of antioxidants, it appears that it can help reduce the oxidative buildup and degradation of mood-regulating chemicals and neurotransmitters in the brain. Ashwagandha also helps protect against cellular damage to the thyroid caused by free radicals. All of this produces the effect of lowering the risk of depression and elevating moods. 

Some studies have demonstrated that ashwagandha significantly improves mood, lowers anxiety, and helps alleviate depression. 

Improves brain function

Studies show that ashwagandha can help improve memory and help repair damage from brain injuries. Research all suggests that ashwagandha is effective in repairing memory loss from injury and can improve normal brain function in healthy people. Some of these effects are from the high levels of antioxidants found in ashwagandha that help reduce free radicals that can damage brain cells. These same effects can help reduce the damage brought on by neurodegenerative disorders like Alzheimer's disease and Parkinson's disease. 

One important clinical study provided evidence that ashwagandha may improve cognitive functioning in some people, including people with some forms of mild cognitive impairment and people with schizophrenia. 

Cognitive functions that benefit from ashwagandha include: 

• executive functioning
• attention
• reaction time
• performance on cognitive tasks

Another study demonstrated that 600 mg of ashwagandha taken over an 8-week period revealed improvements in all cognitive functioning measurements. These improvements include:

• immediate and general memory
• attention
• information-processing speed

Many of the cognitive improvements from ashwagandha are attributed to the tremendous antioxidant effects on the brain. 

Ashwagandha for hair

One important use of ashwagandha in Ayurvedic medicine is as a hair treatment. Ashwagandha significantly lowers levels of cortisol in the body. This is one of the main stress hormones, and the presence of cortisol is linked to hair loss. By using ashwagandha to control cortisol levels, you can preserve your hair from hair loss due to damage to the hair follicles.  

Ashwagandha also stimulates the production of a hormone in the body that functions as a natural antioxidant. Dehydroepiandrosterone, or DHEA, naturally protects your hair from the free radicals that can cause damage to hair follicles. 

Ashwagandha is rich in flavonoids which are a great source of protein, vitamin C, iron, glucose, tannins, and nitrate. All of these are healthy nutrients for healthy hair. 

Ashwagandha for weight loss

Virtually all of the health benefits of ashwagandha have the collateral benefit of helping you lose weight and maintain a healthy weight. 

The powerful antioxidant effects of ashwagandha help to speed up your metabolism. This causes your body to burn more calories and lose weight. 

Since ashwagandha has such a tremendous boost to the immune system, the energy from your immune system gets redirected toward the process of losing weight. When the body is compromised due to a drain on the immune system, metabolism for other regions of the body comes to a standstill. When you boost the immune system with ashwagandha, you allow your body to burn excess calories. 

It is well known that stress and anxiety are major contributors to weight gain. With the anti-anxiety and anti-stress effects of ashwagandha, you have a much better chance to stop gaining weight due to stress and anxiety. 

Ashwagandha also boosts the function of the thyroid. One of the most dangerous causes of obesity is hypothyroidism or an underactive thyroid. Ashwagandha helps protect against this condition. 

Finally, elevated cortisol levels contribute to an increase in insulin in the blood. This causes the body to store sugars as fat. By taking ashwagandha to reduce cortisol levels, you naturally reduce insulin levels allowing your body to properly use and consume sugars. This prevents weight gain. 

Natural Burn

NF Sport’s Natural Burn is a premium weight loss supplement that contains the power of Ashwagandha. Ashwagandha is an ancient medicinal herb that has been used for centuries to help manage stress levels, improve cognitive function, and support healthy weight loss. 

With Natural Burn, you can experience the benefits of Ashwagandha combined with other powerful ingredients like green tea extract, garcinia cambogia, and caffeine to help boost your metabolism and burn fat.

Ashwagandha Side Effects

Ashwagandha is considered to be generally safe. Taking large amounts of ashwagandha can cause digestive upset, nausea, and vomiting. Ashwagandha appears to irritate the intestinal mucosa when taken in large quantities. 

Pregnant women should avoid taking ashwagandha since can cause distress to the fetus and premature labor. 

The Food and Drug Administration cautions users of ashwagandha, and all Ayurvedic herbal remedies, because these products are not subject to the same standards for contaminants and heavy metals such as lead and mercury.

Wrapping things up

Ayurvedic medicine has been around for centuries. In places like India, Pakistan, China, and parts of Africa, Ayurvedic medicine is effectively an established practice for healthcare. Much of the reason Ayurvedic medicine has persisted for so long is because of two reasons. Ayurvedic medicine relies primarily on herbal and natural remedies that can be obtained from the surrounding areas. Second, Ayurvedic medicine appears to work. 

The more western science studies some of the main features of Ayurvedic medicine, the more we discover the sound biochemical basis for many of the central herbal remedies that make up Ayurvedic practice. This is the case with ashwagandha. Ashwagandha has been a staple of Ayurvedic medicine for centuries, and in recent decades people in the western world have started using ashwagandha for a variety of common ailments. 

Ashwagandha has historically been sued to treat stress and anxiety. Now, western medical science has demonstrated that there are several chemical components in ashwagandha that relieve stress and anxiety. The same holds true for ashwagandha as a potential remedy for depression. 

Ashwagandha has now been linked to several important health benefits. It supports a healthy immune system with the powerful antioxidant properties found in the plant. It can boost heart health for the same reason. And all of these benefits appear to contribute to losing weight and maintaining a healthy weight. Ashwagandha is even used to promote healthy hair growth. 

Certainly, anyone with severe health issues should consult a physician before relying on any herbal supplement. But for people who are looking to improve their health or to take steps to prevent developing serious health issues, ashwagandha appears to be a sound herbal treatment.   

Getting a sense of the fitness of our bodies used to be simple. It was always a function of a simple calculus of our height, weight, and age group. As long as we did not fall into the category of being overweight, we could feel reasonably sure we were healthy. Now, the process is more complex. Body composition offers a more accurate picture of how healthy and fit we really are. 

Body composition can take into consideration more things than the old standards of measure. When we start to think about body composition, we are able to examine features like muscle mass and bone density. By bringing together more variables for determining fitness, we get a better picture of how fit we are. 

Body composition is just a more accurate way of assessing our overall fitness and health. The reason body composition has become so important is that we now understand that there is more to fitness than just body weight. In fact, fitness is more complex than something like body mass index. 

What is body composition? Why is body composition important? And how do you measure body composition? This guide will give the basic information you need to understand body composition and why it is important.  

What is Body Composition?

Body composition refers to everything in your body, including all the various organ structures that determine your weight. This includes fat mass and fat-free mass. 

Your weight does reveal as much as you might think. You can find out if you are overweight or even underweight, but in terms of your overall fitness and the features of your body that determine your health fitness, the weight alone is not that revealing. 

Fat mass is the total mass of all the fat tissue in your body. Fat-free mass refers to everything else, such as bones and muscles. Fat-free mass also includes organs and fluids. If there is a change in all of these components at once, you will likely see weight loss. However, if you lose fat mass while gaining muscle mass, you may stay the same weight or even show a weight gain. 

When you exercise, you simultaneously shed fat by metabolizing them, and you build muscle by working the muscles. Thus, you may not see weight loss on the scale, but you may actually be getting healthier and leaner. This is why body composition can be such an important metric in determining your overall health and fitness.  

Why is Body Composition important?

Body composition offers a more accurate and thorough assessment of your health and fitness than other types of measurements. Since body composition assesses all the features of what makes up the mass of your body, you can get a clear picture of how healthy you are and the kinds of things you should do to achieve better health. 

Since your weight only allows us to see our overall mass, there is no way to determine the steps we should take to achieve our fitness goals. What is more, weight cannot offer a picture of the kinds of dietary changes we might need to make. 

Exercise is always a good idea. But if we are trying to reach a specific goal with exercise, we cannot measure our progress with weight alone. We may not lose weight, for example, if we are building muscle mass while shedding fat. On the other hand, we may be led into a false sense of progress if our weight appears healthy, but our muscle system and skeletal system are not getting the attention they need. 

Body composition can tell you exactly what your body is made of and how to eat and exercise in ways that provide the most benefit. 

What is a Healthy Body Composition?

Because body composition consists of a set of data rather than a range of percentages, it is not possible to determine an exact healthy body composition. Everyone will be different, and your body composition consists of a variety of measurements. 

Healthy body fat percentages vary between men and women, and they vary according to age. Low skeletal muscle mass and high body fat percentage do put people at risk of things like cardiovascular disease. 

How to Measure Body Composition

You can determine body composition using several methods. Hydrostatic weighing, skinfold assessment, and bioelectrical impedance. The method that is most accurate and practical is skinfold measurements. 

Skinfold measurements use calipers to gauge the thickness of areas where fat tends to accumulate, such as the abdomen, hip, arm, back, and thigh. Calipers are used to measure the thickness of a fold using millimeters. 

The skinfold measurement is put into a formula that can calculate body fat percentage in relation to lean mass. The skinfold technique is accurate within a margin of about 3 percent. This is the preferred method for measuring body composition since it does not require advanced clinical interventions. 

How to Improve Body Composition

Healthy body composition means having less body fat in comparison to lean muscle and other fat-free mass. Too much body fat means you are at risk of developing a vast array of serious medical conditions. There are two ways to improve body composition. 

Nutrition

First, take stock of how many calories you consume in a day. Although calories are not the only consideration, they are one of the most important. In simple terms, the more calories you consume, the more you gain weight. When you reduce the number of calories you consume, you will likely lose weight. 

Equally important are the kinds of foods you eat. Reduce your intake of junk foods. Things like processed foods, pizza, ice cream, chips, and soda pop provide little to no nutrition and are loaded with calories and unhealthy fat. These foods are also low in protein and fiber. 

It is extremely helpful to determine how many of your daily calories come from foods that contain protein and fiber. Protein is important, and the more active you are the more protein you will need. 

Protein is also more satisfying than fat and carbs, and eating enough protein will help you burn calories. 

Fiber is also necessary, and it helps you stay full longer. You get more satisfaction from meals that contain healthy amounts of fiber. You can increase your fiber intake by including in your meals things like beans and other legumes, fruits and vegetables, and nuts. 

Physical activity and exercise

The best way to improve your body composition is through physical activity and exercise. By exercising and staying active you burn calories, and you build lean muscle mass. This means your body composition will tend toward more muscle and healthy bones than fat. 

According to the American College of Sports Medicine, 2-4 hours of exercise per week can contribute to significant weight loss. Experts recommend you exercise five days a week for about 30-50 minutes. This builds lean muscle mass and burns calories and fat and will contribute to an overall healthy and fit body composition. 

Body Composition Examples

As we noted above, body composition will vary according to your individual physical makeup. There is no single standard for what constitutes a good body composition. 

For women aged 20-39, body fat between 21 percent and 32 percent is considered healthy. For men, body fat composition should be between 8 and 19 percent. Women over 40 should see a body fat composition between 23 and 33 percent, and men should have a body fat composition of between 11 percent and 21 percent. 

Other things to consider are your physical activity levels and special needs. Older people need to take care that their skeletal system is in good health as things like osteoporosis become factors.  

Body Composition Exercises

To optimize your body composition, the best thing you can do is eat right and exercise. Some great exercises to build body composition include:

Burpees

These are intense moves that burn a lot of calories. Burpees are great for your core, shoulders, and thighs. 

Steps:

Begin in the plank position with your toes and palms on the ground. Hold your body horizontally. 

Bring your knees to your chest and tuck them, then place your feet on either side of your hands. 

Bring yourself to the upright position and jump up driving your weight through your heels. 

This is one complete repetition. The idea is to make these moves smoothly and rhythmically in a continuous flow. 

Do three sets of 10 repetitions. 

Pushups

These are the traditional pushups from common fitness training regimens. Pushups are great for strengthening your shoulders and can help with your core. 

Steps:

Begin in the resting position laying flat on your stomach. 

Push yourself off the ground into a plank position, holding your body up with your hands and toes. 

Lower yourself back down and let your chest touch the ground. 

Push your weight back up and hold your body in the plank position. 

Repeat 5 sets of 15 repetitions. 

Weighted squat jump

For this exercise, you will need a light handheld weight. You can also use a yoga mat to make this more comfortable. 

Weighted squat jumps can help sculpt your bottom half. You will feel these in your quads and glutes. 

Steps

Stand upright with your feet slightly wider than your shoulders and toes pointed forward. Hold the weight with both hands in front of you. 

Bend your legs and drop your bottom down to about knee height. Your legs should form roughly a 90-degree angle at the bottom of the movement. 

Drive your weight through your heels and push yourself back to the upright position. This should squeeze your glutes on the way up. Maintain posture by holding your chest out and shoulders back, and do not let your torso become parallel with the ground. 

Keep a firm grip on your weight throughout all the movements. You may also feel this exercise in your shoulders and biceps.  

Do 5 sets of 25 repetitions. You can adjust this number according to your ability and work up over time. 

There is a variation of this exercise that involves holding your legs further apart and pointing your toes outward. This will help work your inner thighs. 

There are many exercises for building your body composition. These are just three easy examples. The main thing to think about is to strike a balance between physical activity that burns calories and also builds muscle. You do not need to be a weightlifter, but body mass improves with an increase in lean muscle and a decrease in body fat. 

Wrapping things up

For a long time, the main concern for doctors and individuals alike was weight. Our weight was the main factor when it came to measuring fitness and health. Body mass index added to this view of fitness and health by introducing other variables into how we understand our weight in relation to our bodies. 

Body composition adds even more details to the overall picture of fitness and health. By taking into account our individual body structure, we can get an individualized assessment of our physical fitness and health. Some people naturally carry more fat mass than others. And some people tend to be extremely thin and lean. Body composition allows you to gauge your fitness based on your body and how it is structured. 

Since body weight is made up of fat, muscle, bone, organs, and water, it is difficult if not impossible to make determinations of health and fitness from weight alone. As we noted, it is possible, and even likely, that exercising regularly will burn fat and build muscle while not revealing a change in body weight. This is because muscle begins to take on more of a percentage in your overall body composition. 

By measuring and understanding body composition, you can make sound decisions about things like diet and exercise that help you get healthy and stay healthy. Body composition helps you to know your own body in a more healthy and sound way than other ways of measuring fitness and health.  

Metabolism consists of all the elemental functions that make our bodies work. Everything from burning calories to the formation of cells is part of our metabolism. These natural processes determine our health and wellness on every level. It would seem to make sense to approach our health in a way that begins with metabolism, and this is precisely what metabolic fitness is all about. 

With a program like metabolic fitness, you are beginning with the most basic set of processes that determine your level of fitness. If you are primarily interested in something like weight loss, metabolic fitness would begin with the metabolic functions that determine things like how much fat you tend to store. 

The ideas behind metabolic fitness are quite basic in many ways. However, the science behind metabolic fitness can be quite complex. Metabolism is not just one thing. Metabolism consists of a whole range of functions, processes, and biochemical reactions. Metabolic fitness takes this complexity into account and finds a pathway to health and wellness based on these processes. 

What is metabolic fitness? How does metabolic fitness work? And what are some of the key features of metabolic fitness? This guide will give you the basic information on metabolic fitness. 

What is Metabolic Fitness?

Metabolic fitness is the physiological condition in which all aspects of metabolism are operating at the highest efficiency. Things like cardiovascular health, blood sugar levels, and healthy body weight are all markers of metabolic fitness. These pathways operate on immediate and long-term pathways, and metabolic fitness is the condition in which these pathways toward maximum efficiency. 

When we eat our bodies convert this food into energy and fuel through the complex set of biochemical reactions collectively called metabolism. At the heart of these processes is a chemical called adenosine triphosphate (ATP). ATP makes it possible for your muscles to contract. It is derived from macronutrients, mostly carbohydrates, fats, and some proteins. The level of ATP in your body depends on your level of physical activity in the form of exercise or work. 

The body employs energy pathways that convert macronutrients into ATP in three ways: 

• Low-intensity activity causes ATP to be generated from long-term pathways.
• Moderate-intensity activity generates ATP from intermediate energy pathways. 
• High-intensity activity generates ATP from immediate pathways. 

Each pathway will determine the amount of oxygen and fuel available. Metabolic fitness utilizes these pathways to make use of specific ones toward better health and fitness. 

How does Metabolic Fitness work?

Metabolic fitness comes down to your capacity to efficiently produce and use ATP. People with a high capacity for this process have high metabolic fitness. People with a low capacity have low metabolic fitness. Research has shown that people with high metabolic fitness use fat more frequently and efficiently that those with low metabolic fitness.

This means those who are metabolically fit can put in low effort toward maximum gain, while those with low metabolic fitness must put in more effort to get the same gains. 

Insulin Resistance

The main consequence of low metabolic fitness is difficulties with insulin resistance. Insulin helps regulate the ways we metabolize glucose. When insulin resistance is not working properly you can develop type 2 diabetes or hypoglycemia. This is largely due to improper excess fat storage in the liver. 

Improper excess fat storage in the liver leads to a cycle in which insulin resistance limits metabolic flexibility and this further aggravates insulin resistance. Eventually, the body will no longer be able to regulate glucose levels and insulin levels, and this hinders proper metabolic functions. 

Further, our bodies will eventually try to compensate for the unbalanced insulin and glucose levels which leads to a condition called hyperinsulinemia. Hyperinsulinemia causes obesity and this further interrupts proper glucose and insulin levels. 

Metabolic Syndrome

Another common problem with metabolic fitness is metabolic syndrome. This is the collection of disorders that raise the risk of chronic diseases like diabetes mellitus and cardiovascular illnesses. Metabolic syndrome is really a set of problems that coincide to produce serious metabolic problems. These conditions can include: 

A waist measurement of more than 35 inches for women and more than 40 inches for men. Elevated triglyceride levels of more than 150 mg/dL. 

Reduced high-density cholesterol levels (over 40 mg/d: for men and 50 mg/dL for women. 

Elevated fasting glucose levels of over 100 mg/dL.

High blood pressure (over systolic 130 mmHg or higher or 85 mmHg or higher for diastolic). 

Why is Metabolic Fitness important?

When our metabolic systems become unbalanced, an entire set of medical problems can begin to take hold. These medical issues compound on themselves. As in the case of insulin levels in which insulin imbalances lead to other problems which further aggravate insulin resistance, metabolic fitness ensures a delicate balance on which our health depends. 

Metabolic fitness works as a feedback loop. When we are active and eat right, metabolic fitness becomes regulated and balanced which makes it easier to remain active and to eat right When we get into habits of inactivity and eating the wrong things, metabolic fitness tends to become unbalanced which then makes it much harder to exercise and stick to a healthy diet.   

Metabolic Training Routine

Metabolic training mostly boils down to some simple exercise programs. You can boost your metabolic fitness and avoid obesity, problematic insulin resistance, and metabolic syndrome simply by staying active through some common exercise systems. 

Like any other exercise program, start out slowly and work within your abilities. The worst thing you can do is to set yourself up for discouragement. It is also much safer to begin with low-impact exercises that do not overly strain muscles and your skeletal system. 

Ways to work toward metabolic fitness include: 

Walking: 

The best and most basic form of metabolic fitness training is walking. It is also a sound strategy for losing weight. Walking improves cardiovascular fitness and metabolic fitness. Walking has also been shown to increase the levels of a hormone called adiponectin which helps regulate insulin and reduce inflammation. 

Aerobic exercise

Aerobic workouts are designed to increase your heart rate and increase the consumption of oxygen by body tissues. Research has confirmed that aerobic exercise boosts metabolism and cardiovascular health. Examples of aerobic exercise include swimming, dancing, jogging, and cycling. Each of these aerobic workouts will increase your stamina which further helps you participate in aerobic exercise. 

High-intensity workouts

Researchers have found that high-intensity workouts elevate your metabolism throughout your entire body. When you work your muscles with high-intensity workouts, you elevate your ability to oxidize fat and carbohydrates. 

Other things to consider for metabolic fitness training:

Get plenty of sleep

Studies have shown that metabolic fitness and sleep are closely linked. Proper restful sleep helps maintain metabolic balance. Sleep deprivation, on the other hand, can disrupt sleep cycles or circadian rhythms and this leads to metabolic imbalance. Sleep deprivation interrupts hormone production which helps regulate glucose and fat storage. 

During sleep, our bodies release growth hormones and cortisol. It is also during sleep that the body produces the hormone leptin which reduces hunger during sleep. When we are sleep deprived, the body produces less leptin which makes us hungry at night. These things can further interrupt the circadian rhythm which leads to metabolic disturbances. 

Pay attention to your diet

Metabolic fitness depends on a proper balance of an active lifestyle and a healthy diet. No single diet will work best for everyone when it comes to metabolic fitness, but these diets have worked well for most. 

Mediterranean diet

The Mediterranean diet relies on fruits, vegetables, whole grains, legumes, and healthy fats. Things like processed foods, refined grains, and added sugar are to be avoided. The primary fat in the Mediterranean diet is olive oil. The Mediterranean diet is known to help reduce the risks of metabolic syndrome. 

High protein diet

Foods that are high in protein tend to make you feel full for longer. This helps control appetite. High protein foods also create a thermogenic effect in the body, and this helps burn fat and increase metabolism. 

Intermittent fasting

This is sometimes called intermittent energy restriction. Intermittent fasting is more of a method of eating rather than a diet. It involves periods of deliberate calorie restrictions. This diet is designed to help boost metabolism and potentially reset metabolic rates toward a healthier metabolic balance. 

Metabolic Fitness Statistics

Metabolic fitness is mostly a function of a healthy diet and exercise. Just to give you some perspective on metabolic fitness, here are some statistics with regard to issues that are the result of metabolism. 

Only 12 percent of adult Americans are considered metabolically healthy. 

Overall, 23 percent of adults have metabolic syndrome. 

Obesity is the most important driver of metabolic syndrome with 61.6 percent of obese people demonstrating signs of metabolic syndrome. 

The incidence of metabolic syndrome drops to 8.6 percent in people with normal weight. 

More than 37 million Americans have diabetes (about 1 in 10), and approximately 90-95 percent of them have type 2 diabetes.

Even moderate exercise can reduce your risk of type 2 diabetes by over 80 percent. 

Metabolic Fitness FAQS

What is Metabolic Fitness? 

Metabolic fitness is the physiological condition in which all aspects of metabolism are operating at the highest efficiency. Things like cardiovascular health, blood sugar levels, and healthy body weight are all markers of metabolic fitness. These pathways operate on immediate and long-term pathways, and metabolic fitness is the condition in which these pathways toward maximum efficiency. 

Why is Metabolic Fitness important? 

When our metabolic systems become unbalanced, an entire set of medical problems can begin to take hold. These medical issues compound on themselves. As in the case of insulin levels in which insulin imbalances lead to other problems which further aggravate insulin resistance, metabolic fitness ensures a delicate balance on which our health depends. 

What is metabolic syndrome? 

This is the collection of disorders that raise the risk of chronic diseases like diabetes mellitus and cardiovascular illnesses. Metabolic syndrome is really a set of problems that coincide to produce serious metabolic problems.

How does insulin resistance impact metabolic fitness? 

The main consequence of low metabolic fitness is difficulties with insulin resistance. Insulin helps regulate the ways we metabolize glucose. When insulin resistance is not working properly you can develop type 2 diabetes or hypoglycemia. This is largely due to improper excess fat storage in the liver. 

What are some steps to take toward metabolic fitness? 

Get plenty of exercises like walking, aerobic exercise, and high-intensity exercise. It is also recommended that you try certain diets such as the Mediterranean diet, high protein diets, and even intermittent fasting. 

Wrapping things up

When we consider that over 40 percent of Americans are considered medically obese, the idea of metabolic fitness becomes critically important. Metabolic fitness is not strictly something for fitness enthusiasts. It is an issue that is at the center of health for everyone. 

Proper insulin resistance and a balanced metabolism are the fundamental features of health. When metabolism becomes unbalanced the danger is not a simple issue of cause and effect. Metabolic problems, or metabolic syndrome, become a feedback loop in which the problems that stem from metabolic issues begin to exacerbate this same metabolic issue. When insulin resistance is disturbed, this can contribute to the health problems that cause problematic insulin resistance in the first place. 

The good news is that metabolic fitness is not difficult to maintain. Maintaining an active lifestyle is one of the keys to metabolic fitness. Even moderate exercise like walking every day can make a major contribution toward metabolic fitness. A healthy balanced diet also plays a major role in metabolic fitness.  

If you find that you need to take steps toward regaining metabolic fitness, you should simply increase your physical activity with regular exercise. In some cases, you may need to take on some high-intensity exercises to get your metabolism back on track. Something like the Mediterranean diet is also a great way to get yourself back on track toward metabolic fitness.

What are the health benefits of Apple Cider Vinegar?

For many people, apple cider vinegar may be something that takes its place in the kitchen next to all the other cooking ingredients. It is simply there to enhance certain dishes and offer the signature tangy flavor. But apple cider benefits consist of much more than its great flavor. 

Apple cider benefits have been understood by natural health practitioners for generations. Old fold remedies abound that are based on apple cider vinegar benefits and the ways apple cider vinegar can enhance natural healing. Natural health and wellness practitioners have used apple cider vinegar for things like weight loss and to fight fevers for centuries. Now, it appears medical science is providing some real evidence for apple cider vinegar benefits. 

What are apple cider vinegar benefits? How can you include apple cider vinegar as part of your regular health routines? And what are the scientific facts behind apple cider vinegar benefits? This guide will offer you the facts about apple cider vinegar benefits and the ways you can use apple cider vinegar to benefit your health.  

What is Apple Cider Vinegar?

Apple cider vinegar, like all vinegar varieties, is made using the same basic process as wine production. Apple cider is fermented like wine until it releases both alcohol and acetic acid. It is the acetic acid that gives apple cider vinegar its signature flavor and scent. The process of fermenting apple cider into apple cider vinegar is also the process that brings out the medicinal properties that offer apple cider vinegar its health benefits. 

Since fermentation is a natural process, it has been understood for thousands of years. The practice of making various types of vinegar can be traced back as far as 3000 BCE with the ancient Babylonians. The production of vinegar then spread through Asia, the Middle East, and into Europe. Over the centuries, vinegar production has been refined, and with access to apple cider, people began making apple cider vinegar.  

Apple cider vinegar is made after fermenting the juice from pressed apples. Initially, the fermentation produces alcohol. But with the introduction of a second type of bacteria into the process, fermentation allows for the production of acetic acid. It is at this stage the apple cider is made. 

Apple cider vinegar takes about a month to produce. There are modern methods that can accelerate the process. Good apple cider vinegar contains about 5-6 percent alcohol, acetic acid, and traces of a variety of other acids. It is the presence of these acids and other trace compounds that are thought to make apple cider vinegar beneficial to your health. 

Apple Cider Vinegar Nutrition Facts

According to the United States Department of Agriculture, the nutritional information for one tablespoon (15mL) of apple cider vinegar breaks down as:  

• Calories: 0
• Fats: 0g
• Sodium: 0g
• Carbohydrates: 0g
• Sugars: 0.4g
• Fiber: 0g
• Protein: 0g

The assay for this information is based on Bragg’s ACV which is a completely organic brand of apple cider vinegar and therefore contains no additives or supplements.

Apple Cider Vinegar Health Benefits

The health benefits of apple cider vinegar are derived from the chemical compounds unique to apple cider vinegar. These health benefits include: 

Contains compounds that are good for your health

It is recommended that you use only organic unfiltered apple cider vinegar. This contains a substance referred to as the mother which contains strands of protein, enzymes, and bacteria that are good for your health. To take apple cider vinegar as a health supplement, use only organic unfiltered varieties. 

Kills many dangerous bacteria

Can kill dangerous bacteria. The use of apple cider vinegar as an antiseptic dates back as far as the ancient Greeks. Hippocrates, who many consider to be the founder of modern medicine, recommended treating wounds with apple cider vinegar to fight infections. Centuries before the discovery of modern antibiotics, apple cider vinegar was used to prevent dangerous infections. 

Many types of vinegar are used to preserve foods. Apple cider vinegar is especially useful for preserving foods since it prevents the growth of dangerous bacteria like E. coli. 

Since apple cider vinegar is so potent in killing bacteria, it is sometimes used in a solution to treat acne. 

Diabetes treatment

Some studies have shown that apple cider vinegar can help alleviate the high blood sugar levels that are associated with type 2 diabetes. Since apple cider vinegar introduces small concentrations of sugar into the bloodstream but it contains zero carbohydrates, it appears to have the effect of controlling blood sugar levels. 

Research has shown that apple cider vinegar can fight type 2 diabetes in the following ways:

• A small study suggests vinegar may improve insulin sensitivity by 19–34% during a high-carb meal and significantly lower blood sugar and insulin response.
• In a small study of 5 healthy people, vinegar reduced blood sugar by 31.4% after eating 50 grams of white bread.
• A small study in people with diabetes reported that consuming 2 tablespoons of apple cider vinegar before bedtime reduced fasting blood sugar by 4% the following morning.
• Numerous other studies in humans show that vinegar can improve insulin function and lower blood sugar levels after meals.

Reduces the risk of heart disease

There are some early studies that have shown a link between small amounts of apple cider as a dietary supplement and reduced levels of bad cholesterol and triglycerides. High cholesterol and triglycerides are makers of heart disease which is one of the leading causes of death worldwide.

Still more studies have demonstrated a link between apple cider vinegar and reduced blood pressure. High blood pressure, or hypertension, is one of the leading causes of heart disease and kidney problems. 

Can help you lose weight

Obesity and morbid obesity are associated with a wide range of health problems, many of which are fatal. Apple cider vinegar can help you lose weight for better overall health. 

The acetic acid in apple cider vinegar is a short-chain fatty acid. When this enters the digestive system, it begins to break down into acetate and hydrogen. The metabolic process that works with the reaction can help with weight loss as it

• Lower blood sugar levels and helps the body absorb and break down sugars.
• It can decrease insulin levels. Studies show that apple cider vinegar can decrease the ratio of inulin to glucose. A decrease in this ratio can help with weight loss. It has the effect of helping to prevent type 2 diabetes.
• Increases metabolism. The acetate that is released in the metabolic processing of apple cider vinegar increase levels of a specific enzyme that is crucial to metabolism. This has the effect of increasing your metabolic rate and this leads to burning fat. 
• Decreases fat storage. Studies have shown that apple cider vinegar stimulates a specific gene that inhibits the body's ability to store fat. 
• Suppresses your appetite. Apple cider vinegar releases enough acetate as it is broken down to send chemical signals to the brain that reduce your appetite. Taking a small amount of apple cider vinegar with meals will help you eat less and prevent you from gaining weight.  

How to take Apple Cider Vinegar

The most effective way to get apple cider vinegar into your diet is to use it in cooking. Apple cider vinegar can be used in just about anything you make that includes vinegar. It has a unique flavor profile, so you will need to adjust how much you use, but apple cider vinegar is extremely versatile as a culinary ingredient.  

Use apple cider vinegar to make salad dressings and homemade mayonnaise. Simply add some apple cider vinegar to savory dishes. It can also be used in baking. 

If you want to take apple cider vinegar as a dietary supplement, mix about 1-2 teaspoons up to 1-2 tablespoons into a large glass of water. Diluting apple cider vinegar will prevent damage to your teeth and upset stomach. As with anything new, start with small concentrations and work your way up to the maximum of 2 tablespoons in an eight-ounce glass of water. 

As noted above, you get the maximum benefit from apple cider vinegar by using organic unfiltered apple cider vinegar. The mother that is contained in organic unfiltered apple cider vinegar contains many of the most beneficial ingredients. 

Apple Cider Vinegar Pros and Cons

As with just about anything else, there are advantages and disadvantages to apple cider vinegar. The pros and cons of apple cider vinegar need to be weighed, of course, but you will likely find the pros far outweigh the cons.

Pros of apple cider vinegar:

• Contains a wealth of healthy ingredients and nutrients.
• Good for heart health.
• Helps maintain healthy blood sugar and helps prevent type 2 diabetes.
• Can help you lose weight. 
• Can be used to treat infections. 
• Good for your skin. 

The cons of apple cider vinegar: 

• Can corrode teeth. 
• May reduce potassium levels. 
• Upset stomach. 

All of the cons of apple cider vinegar can be offset with other things like simply brushing your teeth after taking apple cider vinegar as a dietary supplement. 

Apple Cider Vinegar FAQS

What is Apple Cider Vinegar? 

Apple cider vinegar, like all vinegar varieties, is made using the same basic process as wine production. Apple cider is fermented like wine until it releases both alcohol and acetic acid. It is the acetic acid that gives apple cider vinegar its signature flavor and scent. The process of fermenting apple cider into apple cider vinegar is also the process that brings out the medicinal properties that offer apple cider vinegar its health benefits. 

Is apple cider vinegar nutritious? 

On its own, apple cider vinegar contains few nutrients. However, organic unfiltered apple cider vinegar that contains the mother is loaded with a variety of nutritious ingredients. 

What are the health benefits of apple cider vinegar? 

Apple cider vinegar is good for heart health, can help you lose weight, may prevent diabetes, and may prevent heart disease. Apple cider vinegar can also kill dangerous bacteria and infections. 

Natural Burn

Natural Burn from NF Sports contains a mix of natural ingredients that provides the best possible ingredients to help you burn fat and lose weight. Natural Burn foregoes things like synthetic caffeine which can have serious side effects and includes only the most effective natural ingredients that naturally enhance metabolism. Natural Burn also contains apple cider vinegar to augment the list of fat burners that genuinely work.

Natural Burn from NF Sports supports calorie burning, healthy stress levels, and appetite control while increasing energy with caffeine from green coffee and green tea. Natural Burn also contains the most effective herbal burners including ashwagandha, apple cider vinegar, and grains of paradise. These herbal burners taken together can provide the most effective herbal weight-loss supplement available. 

NF Sports Natural Burn, you will also get the benefits of apple cider vinegar for weight loss and burning fat. NF Sports Natural Burn can also help with increased energy levels, enhanced mood, and the ability to deal with stress and anxiety. 

Conclusion

Over the past few decades, people have learned to look around at some of the simplest natural things for health benefits. Everything from common items like green tea to more unlikely things such as specialty herbs. Of the common household items that offer some real health benefits, apple cider vinegar is one of the best. 

Again, make sure you use only organic unfiltered apple cider that contains the mother. This will provide you with the nutritional boost you can get from natural apple cider vinegar. 

Apple cider vinegar can help prevent heart disease and diabetes. It can help fight infection. And apple cider vinegar can help you lose weight. Apple cider vinegar naturally helps your body burn fat while it also helps suppress your appetite. Before taking potentially dangerous synthetic fat burners, you may want to try something as simple as apple cider vinegar. 

For a fat-burning supplement that contains apple cider vinegar along with a host of other natural fat-burning ingredients, use NF Sports Natural Burn. This provides the simple benefits of natural apple cider vinegar in the form of an easy health supplement. 

Fat burners have been a part of the panoply of workout supplements for quite a long time. There are so many fat-burning supplements available and they fall into different categories. Fat burners that cause your body to accelerate the natural process of burning fat are the most effective since these work with natural physiological processes. These herbal burners are natural supplements that tend to increase the metabolic processes that naturally burn fat in your body. 

The main distinction here is thermogenesis. This is really just the scientific term for generating heat. While some fat burner supplements claim to specifically burn fat through chemical reactions, herbal burners work to accelerate the body’s natural processes of generating internal heat. 

Many of the ingredients in herbal burners are naturally occurring components of some common foods and herbs. Athletes routinely use things like caffeine and green tea as natural fat burners. These things naturally contain chemicals that enhance our physiological processes that burn fat. 

Like all workout and fitness supplements, there is some science that underpins herbal burners. Ultimately, what matters is that herbal burners do work. 

What are herbal burners? What do herbal burners do? And what are the benefits of herbal burners? This guide will introduce you to herbal burners. 

What are Herbal Burners?

Herbal burners contain compounds that make it possible for the body to generate heat from within. This is called thermogenesis, and it is the heat generated when our bodies burn calories. When our bodies burn calories, our metabolism generates heat from within and this requires calories as fuel. Herbal burners work with your metabolism and cause it to speed up and become more efficient. The result is that you burn more fat and calories from a workout. 

It has been well documented that some chemicals found in foods and some drinks contain properties that accelerate the process of thermogenesis. Research on how to combat obesity has led to insights into the benefits of herbal burners as supplements to exercise and a healthy diet. 

This research has led to findings that these foods and the specific chemical components in them can be used as supplements to diet and exercise. 

There are a number of foods that produce thermogenesis and count as herbal burners. These include eggs, coconut oil, and whey protein. Since whey protein is already one of the most widely accepted exercise supplements, it is an obvious choice as an herbal burner. From whey protein, you get the dual benefit of burning fat and increased protein for building lean muscle. 

Herbal burner supplements cause our bodies to accelerate these natural processes either by boosting the metabolism directly or by enhancing your ability to exercise and thereby stimulate metabolism. Usually, herbal burners will contain a combination of ingredients that will help on both ends of this equation. 

Herbal burners are often simple and natural products, some of which can be found in your own home. Caffeine is a natural herbal burner, and most of us get a good dose of that every morning in our coffee. The buzz from caffeine stimulates your metabolism.

Herbal burner supplements most often contain a number of fat-burning chemicals along with other supplements to help balance nutrition and enhance workout performance. For example, some fat burners contain a mix of chemicals that specifically burn fat by enhancing metabolism, but they also contain things like extra caffeine to give you an energy boost for an intense workout. 

What do Herbal Burners do?

Herbal burners work by enhancing two complementary processes. First, they accelerate metabolism. Second, they help you work out at a more intense level so that you also do the work of burning calories and fat. 

These supplements are designed to cause your body to elevate your resting thermogenic state. This means that even the metabolic process of eating burns calories. We all have what is called our resting metabolic rate. This is the basic metabolism needed to sustain basic life functions. Herbal burners increase the resting metabolic rate. When you add the dynamic rate of metabolism from exercise to an increased resting metabolic rate, you have a substantial edge in burning fat. 

It is important to note that herbal burners give you an edge. They do not completely work as a substitute for exercise. The real benefit of herbal burners comes with the combination of an increased resting metabolism and the substantial metabolic work of exercise.

Some herbal burners also claim to suppress appetite. Others actually inhibit the body’s ability to store fat and calories. Caffeine, for example, reduces the process of lipogenesis, or the formation of fat. Green tea contains a chemical that reduces our body’s ability to absorb glucose, which can become fat, and it suppresses the appetite. 

So, the answer to the question of what herbal burners really do depends on the fat burner. Some just enhance metabolism. Others provide multiple benefits. 

How do Herbal Burners work?

Herbal burners work by increasing the metabolism to burn fat. Some herbal burners also have the added benefit of suppressing your appetite. How herbal burners work depends on the type of herbal burner you are using. What is important to keep in mind is that herbal burners are not of the order of “diet pills.” True herbal burners work with natural physiological processes that burn fat. When combined with a healthy diet and exercise, herbal burners are extremely effective. 

Herbal Burner Benefits

Maximize Calorie Burning

Herbal burners work with the body and our natural metabolic processes by burning calories: 

Some herbal burners work by accelerating the natural process of thermogenesis. These herbal burners simply stimulate the metabolism to burn more calories. Perhaps the best example of this type of herbal burner is caffeine. Many clinical studies have shown that caffeine increases the amount of energy the body expends through thermogenesis. Caffeine helps the body oxidize, or burn fats and calories, and it does this through the natural metabolic processes. 

Another good example is the chemical component of hot peppers that burns your mouth called capsaicin. That burn you feel on your tongue when you eat hot peppers is caused by capsaicin, and this same chemical can help your body burn fat. Researchers have shown capsaicin speeds up metabolism and lead to increased burning of calories and this burns up fats. 

Another common ingredient in herbal burners is the extract of bitter orange. Bitter orange contains a compound called synephrine which tends to speed up metabolism. Since synephrine has been accepted as safe by medical trials it can be used to significantly increase your metabolic rate and burn calories. 

Increase Energy and Improve Mood

Many ingredients in herbal burners also enhance energy and mood. The effects of some of these herbal supplements on metabolism frequently provide energy and improve your emotional state. 

Ginseng is a common herbal supplement known to burn fat. Ginseng contains specific chemical compounds called ginsenosides, eleutherosides, and ciwujonosides that stimulate both metabolism and enhance energy levels. Ginseng is often taken to enhance fitness performance since it increases energy while it helps burn calories. 

Since the chemical compounds in ginseng have such positive effects on metabolism and energy levels, they tend to also increase moods and concentration. 

Sage is another common herb that enhances metabolism while also offering enhanced energy and moods. Sage contains the chemical compounds luteolin, rosmarinic acid, camphor, quercetin, and apigenin. Several of these compounds are natural fat burners, and sage also has the added effect of reducing blood sugar levels. 

The compounds in sage also tend to increase memory and improve mood. Sage has been clinically shown to help with attention, memory, and word recall. 

Supports Healthy Stress Response

These same herbal burners have the added effect of building healthy stress responses. The enhanced mood and increased energy levels that come from these herbal burners tend to make people better disposed toward stress and anxiety. 

Peppermint is a great example of an herbal burner that helps with stress. Peppermint has been shown to boost energy, mood, athletic performance, and alertness. Studies have shown that peppermint can enhance moods and make it easier for people to handle things like stress and anxiety. 

Are Herbal Burners Safe?

By and large, herbal burners are completely safe. Nearly all herbal burners are common herbs and ingredients in common foods and beverages. There are some herbal burners like yohimbine that are relatively new to western cultures, but these have been in use for centuries in other parts of the world and have an extremely safe record. 

Some herbal burners may cause side effects. These include nausea, constipation, abdominal pain, and headache. Too much caffeine can lead to anxiety. Using herbal burners as directed is widely considered to be safe. 

Herbal Burners and Fat Storage

Some herbal burners contain extracts that block the formation of fats in the body. Ingredients of this type are generally used in addition to those chemicals which directly enhance metabolism. One such example is Garcinia Cambogia. This is found in some tropical fruits and contains a specific chemical called hydroxycitric acid (HCA) which has been shown to block the formation of fats in the body. Ingredients such as these create a doubled effect by reducing the amount of fat available to the body while others physically burn fats that are already present. 

Herbal burners available on the market generally contain a mix of ingredients such as those described above. Together they provide a powerful exercise supplement that can burn fat and even reduce the amount of fat your body can absorb.

Since caffeine and green tea also tend to work as appetite suppressants, they provide the added benefit of reducing the number of fats you consume in the first place. 

Best Herbal Burner in the Market 

Natural Burn from NF Sports contains a mix of natural ingredients that provides the best possible herbal burners. Natural Burn foregoes things like synthetic caffeine which can have serious side effects and includes only the most effective natural ingredients that naturally enhance metabolism. 

Natural Burn from NF Sports supports calorie burning, healthy stress levels, and appetite control while increasing energy with caffeine from green coffee and green tea. Natural Burn also contains the most effective herbal burners including ashwagandha, apple cider vinegar, and grains of paradise. These herbal burners taken together can provide the most effective herbal weight-loss supplement available. 

With the combination of natural herbal burners in NF Sports Natural Burn, you will also get the benefits of increased energy levels, enhanced mood, and the ability to deal with stress and anxiety. 

Wrapping things up

Fat-burning supplements are not new. There are a wide variety of these supplements available online and in any fitness supplement outlet. However, many of these fat burners are loaded with synthetic ingredients that can have dangerous side effects. If you want to use a fat burner as part of your fitness and weight loss program, it is always best to go with natural ingredients, and there are plenty of herbal burners to use. Some of these herbal burners may be in your kitchen right now. 

Things like caffeine from coffee and green tea work great as an herbal burner. In addition to the morning lift you get from your daily cup of coffee you also get the added benefit of enhancing your metabolism and burning fat. Herbal burners are frequently just common household herbs that help you burn calories. 

Many herbal burners have the added benefit of improving your mood and energy levels. We all know caffeine can lift your energy and your spirits, but many of the other common herbal burners also improve your mood, help you deal with stress and anxiety, and give you increased energy. 

To get the most out of herbal burners, you can include an herbal supplement that includes some of the finest and most effective herbal burners you can find. Natural Burn form NF Sports contains the most effective combination of natural herbal burners in one safe supplement that burns fat and enhances exercise performance.   

Key Takeaways

8 Foods Detrimental to Testosterone Production: 

• Soy Products: Contain phytoestrogens, mimicking estrogen and potentially lowering testosterone.
• Dairy: Synthetic hormones in modern dairy may affect testosterone levels.
• Certain Nuts: Walnuts and almonds can increase SHBG, affecting testosterone availability.
• Trans Fats: Found in processed foods, may decrease testosterone and increase health risks.
• Alcohol: Heavy consumption can significantly reduce testosterone production.
• Baked Goods: May contribute to lower testosterone, higher body fat, and reduced muscle mass.
• Licorice: Just 7 grams a week can significantly lower testosterone levels.
• Vegetable Oils: Some, like soybean and canola, are linked to reduced testosterone. 

There are many reasons why men experience a slow-down in testosterone production. For most men, the simple process of aging will lead to a decrease in testosterone. This is completely normal, and few people notice anything wrong in their lives. For others, low testosterone can be due to other health issues. What many people do not understand is that there are some foods that kill testosterone. 

We all know that health and wellness begin with diet and exercise. Any trainer or any doctor will tell you that if you experience any kind of health issue, look at your diet and your exercise habits. In the case of low testosterone, it makes sense to understand the foods that kill testosterone. Even as you look at dietary ways of building testosterone, you should be equally aware of foods that kill testosterone. 

It may come as a surprise to some that there are foods that kill testosterone, but like anything else, some foods contain compounds that have undesirable effects. This guide will introduce you to the importance of testosterone. What kinds of foods kill testosterone? And what these foods do in our bodies impede the production of testosterone. 

What is testosterone?

Testosterone is a hormone primarily produced in the sex organs. It is made more abundantly in people who are biologically male, but those who are biologically female also produce testosterone. Testosterone is an androgen. It is a hormone that stimulates the development of male characteristics like larger muscles, hair growth, and the production of sperm cells. Most of the testosterone is produced in the gonads, or sex organs, but the adrenal glands also produce a hormone called dehydroepiandrosterone which is converted into testosterone and estrogen. 

How does the body create testosterone?

We tend to think testosterone is made only in the gonads, but testosterone production depends on a complex set of processes that take place across the entire body. Testosterone production depends on a complex balance between the following organ systems. 

Brain

The hypothalamus is the part of the brain that controls balance, or homeostasis, in the body. Homeostasis includes the endocrine system which produces hormones. To produce testosterone, the hypothalamus can either trigger or cause the release of hormones. For testosterone, the hypothalamus releases biochemical compounds that signal other parts of the body to begin making testosterone. These compounds are called gonadotropin-releasing hormones.  

Pituitary Gland

The pituitary gland is a small organ, about the size of a pea, situated at the base of the brain. It is responsible for controlling most of the other parts of the endocrine system, including things like the adrenal system.  

After gonadotropins are released by the hypothalamus, these compounds signal the pituitary gland to begin producing two more important hormones. These are the follicle-stimulating hormone (FSH) and luteinizing hormone (LH).  LH is especially important for the production of testosterone in the testes. Once testosterone levels have reached normal, the pituitary gland will stop producing LH. The system works like a feedback loop

Testes

Both FSH and LH trigger separate but connected processes once they reach the testes. FSH will signal the production of sperm. LH will signal the production of testosterone. LH stimulates a specific type of cells called Leydig cells, and these cells convert cholesterol into testosterone. As you probably know, cholesterol comes from dietary sources. Without sufficient cholesterol in the body, it is not possible to produce healthy levels of testosterone. 

A small amount of testosterone is produced by the adrenal glands, only about 5%. The other 95% of testosterone in men comes from the testes. In women, the majority of their low level of testosterone comes from the ovaries, though again some is produced in the adrenal glands.

8 Foods That Kill Testosterone?

Since testosterone production depends on a delicate and complex biochemical balance, things like diet can have positive or adverse effects on testosterone production. Certain foods can actually interfere with the body’s ability to produce testosterone. Foods that kill testosterone include: 

Foods made from soy can have an adverse effect on testosterone production. Soy contains a protein called phytoestrogens, and these plant-based compounds that mimic estrogen, the female hormone, in the body. One study showed that men who regularly drank 20 grams of soy protein isolate per day over a two-week period had significantly lower testosterone levels than men who consumed no soy products.  

Modern dairy products have been shown to inhibit testosterone production due to the presence of synthetic and natural hormones used in modern dairy production. These compounds can remain in things like simple milk products and can affect testosterone levels. In addition to hormones used in dairy production, animal feed may contain soy products which also inhibit testosterone.  

Certain types of nuts may have an adverse effect on testosterone. Nuts can contain a hormone-binding globulin (SHBG) that gets carried to testosterone and other hormones in the body. If you raise levels of SHBG too high, it will bind with testosterone and render it unusable by the body. Walnuts and almonds have the highest concentrations of SHGB. 

Women should be careful with these kinds of nuts. One study demonstrated that the presence of too much SHGB from nuts can lead to elevated testosterone levels that are associated with polycystic ovary syndrome. 

There are small amounts of trans fats that are naturally found in meat and dairy products. But processed foods tend to contain unhealthy amounts of trans fats. The trans fats in processed foods are often called partially hydrogenated oils (PHOs). These are so dangerous that the Food and Drug Administration banned them in 2018. 

However, trans fats can still be found in unhealthy amounts in some foods, particularly fried foods. In addition to increasing your risk of diabetes and heart disease, trans fats may also decrease testosterone levels in men. 

Excessive alcohol use should be avoided for a host of reasons. But alcohol can also lower your testosterone levels. Researchers found that men who are considered heavy drinkers (15 or more drinks per week) have abnormally low testosterone levels. Alcohol can inhibit specific enzymes that help in the formation of testosterone.  

A recent study found that things like bread, pastries, and other baked goods appear to be linked to decreased testosterone levels in men. Researchers found this issue was made worse by not eating enough leafy greens and eating too much fast food. This same study also showed that men who eat more of these baked goods tended to have lower muscle mass and increased body fat. 

Licorice root is used as an herb and is found in candy, beverages, and even tobacco products to sweeten tobacco. You can also find licorice root tea. While the effects of licorice root are not fully understood, one study showed that just 7 grams of licorice root in a week can reduce testosterone levels by more than 25 percent. Another study on animals found that licorice root can actually cause testosterone production to completely shut down. 

Certain vegetable oils have been linked to hypogonadism, which is the failure of the testes to produce testosterone. Researchers discovered that these oils contain fats that significantly reduce testosterone levels.  

Vegetable oils that fall into this category include:  

• canola
• corn
• olive
• peanut
• safflower
• soybean
• sunflower 

All of these oils contain monounsaturated and polyunsaturated fats which have also been linked to low testosterone. 

How Does Low Testosterone Affect Your Health?

Low testosterone can have serious effects on your health. Some of the health effects of low testosterone include decreased libido. Testosterone is the male sex hormone. It produces many things in men, and one of those things is the sex drive. Decreased testosterone can lead to a loss of sex drive. Low testosterone can lead to reduced desire for sex, fewer erections that happen spontaneously, and infertility. Without sufficient levels of testosterone, the male body will begin to undergo physical changes. Since testosterone is generally referred to as the "male" hormone, these changes will most often affect the body in ways that are traditionally masculine. Changes that can come about as a result of low testosterone include: 

• increased body fat
• decreased strength/mass of muscles
• fragile bones
• decreased body hair
• swelling/tenderness in the breast tissue
• hot flashes
• increased fatigue
• effects on cholesterol metabolism
• sleep problems

Emotional Changes

Most of the effects of low testosterone are physical, but low testosterone can also lead to emotional disturbances. Low testosterone can cause depression. It can lead to memory problems and difficulty concentrating. Testosterone is linked to the regulation of emotions. As a result, having too little testosterone can interrupt emotions and how you process emotions. 

Best Supplement to Increase Testosterone Levels

Prime-XD Service Integration is your best solution for improved virility, energy, and stamina while increasing muscle building with a single once-daily formula. 

The NF Sports PrimeXD is the best example of a testosterone booster available. We combine the most essential natural testosterone boosters to make a powerful supplement that can help you build lean muscle mass, increase your energy levels, increase heart health, and even increase sexual potency. 

NF Sports PrimeXD contains key testosterone-boosting ingredients including Testofen®, Ksm-66 Ashwagandha, Tribulus Terrestris. Horny goat weed, and Nutty Maca. This combination is the best solution for improved virility, energy, and stamina/increased muscle building with a single once-daily formula. 

Conclusion

Maintaining proper and normal testosterone levels is a matter of good health. Without healthy testosterone levels, we can suffer from a variety of health issues including muscle and bone loss, lack of energy, and a loss of the sex drive. Testosterone is more than just the hormone that makes us look a certain way. 

As with almost anything else, the foods we eat can have far-reaching effects on testosterone production and testosterone levels. Some foods will naturally boost testosterone levels. Other foods will interfere with the body’s ability to produce testosterone and sustain healthy testosterone levels. Diet and exercise can have as much of an impact on testosterone as they do on every other feature of our health. 

You can help maintain healthy testosterone levels by following the information contained in this guide. If you are experiencing low testosterone, it might be a good idea to look at the foods you eat to see if these things are interfering with testosterone production. If you still experience low testosterone, you can try a healthy and effective testosterone booster like the NF Sports Sports PrimeXD which contains all the most powerful and effective testosterone boosting ingredients available. 

Health and Safety Notice for Our Readers 

At NF Sports, we're dedicated to supporting your fitness journey with high-quality, natural supplements made in an FDA-registered facility. Our content and product recommendations are for informational purposes only and are not intended as medical advice. 

Consult Your Doctor: Before starting any new supplement regimen, especially if you have health concerns or conditions, consult with a healthcare professional to ensure it's safe and right for you. 

FDA Disclaimer: Our products are designed to support your wellness journey but have not been evaluated by the FDA to diagnose, treat, cure, or prevent any disease.

Testosterone FAQS 

What is testosterone? 

Testosterone is a hormone primarily produced in the sex organs. It is made more abundantly in people who are biologically male, but those who are biologically female also produce testosterone. Testosterone is an androgen. It is a hormone that stimulates the development of male characteristics like larger muscles, hair growth, and the production of sperm cells. Most of the testosterone is produced in the gonads, or sex organs, but the adrenal glands also produce a hormone called dehydroepiandrosterone which is converted into testosterone and estrogen.

How does the body create testosterone? 

Testosterone production requires a complex set of biochemical triggers that begin in the hypothalamus of the brain, extend to the pituitary gland which controls that endocrine system, and finally results in the production of testosterone primarily in the testes. This complex system depends on other hormones such as the follicle-stimulating hormone (FSH) and luteinizing hormone (LH).

What are foods that kill testosterone? 

Foods that can kill testosterone include soy, dairy, nuts, trans fats, alcohol, baked goods, vegetable oils, and licorice. 

How does low testosterone affect your health? 

Low testosterone levels can cause a serious decrease in libido. Low testosterone can also cause bone loss and a loss of muscle mass. Low testosterone may cause weight gain, which can contribute to other serious health problems. Finally, low testosterone may also lead to emotional difficulties including depression.

We all have a sense that vitamin A is important. Possibly simply because we know to get a healthy supply of all vitamins and minerals. But other than those who have a real interest in things like this, many of us do not know what vitamin A is and does. 

Vitamin A is a simple term for a group of fat-soluble compounds that are crucial for our health. Vitamin A is essential for things like eye health. But vitamin A has many incredible benefits beyond those we learned as kids. 

An important consideration when we talk about things like vitamin A is to understand the sources of vitamin A. Where exactly do we get vitamin A from natural food sources? And if we cannot get enough vitamin A, what is the best way to supplement vitamin A? 

What is vitamin A? What are the many benefits of vitamin A? What are the sources of vitamin A? And how do we make sure we are getting enough vitamin A in our diet? This guide is all about the many incredible benefits of vitamin A. 

What is Vitamin A?

Vitamin is A is the general term for a group of fat-soluble compounds that are crucial to human health. These compounds are necessary for things like healthy eyesight, a strong immune system, organ health, and the proper development of babies in the womb. 

Vitamin A occurs performed in nature. This type of vitamin A is readily accessible by the body. Preformed vitamin A is found in things like meat, chicken, fish, and dairy products. 

Other forms of vitamin A include retinol and retinoic acid. These are commonly found in a variety of food sources and a supplement. 

Vitamin A benefits

As an essential nutrient, vitamin A is crucial to our health. Since it is a major part of a balanced diet, vitamin A affects almost the entire body. Some of the primary benefits of vitamin A include:

Eye health

Perhaps the most well-known benefit of vitamin A is its importance to eyesight. Vitamin A is essential for eye health. Vitamin A is necessary to convert light taken in by the eye into an electrical impulse that is sent to the brain and registered as sight. 

One of the chief health issues we can suffer from as a result of vitamin A deficiency is night blindness or nyctalopia. Night blindness occurs when people do not get enough vitamin A in their diet. This deficiency leads to a reduction in levels of a pigment called rhodopsin. 

This pigment is found in the retina of the human eye and is especially sensitive to light. People who are lacking this pigment as the result of vitamin A deficiency will be able to see fine during the day. But they will not be able to see at night because the lack of the pigment will not allow enough light to trigger vision in the brain. 

Vitamin A, and its many forms, can also prevent macular degeneration as we age. Macular degeneration is the steady decline in vision that afflicts older adults. By maintaining a steady supply of beta-carotene, a form of vitamin A, we can prevent this type of vision loss. 

May prevent certain types of cancer

Cancer occurs when abnormal cells begin to divide and multiply in an uncontrolled way. These cells eventually damage the body in progressive ways. 

Vitamin A is instrumental in helping cells divide and multiply in normal ways. For this reason, scientists have been looking at vitamin A as a way to regulate cell growth to prevent cancer. 

Some studies have shown that beta-carotene, a form of vitamin A, can decrease the risk of several types of cancer. Researchers have discovered that vitamin A can prevent the growth of Hodgkin’s lymphoma, cervical cancer, lung cancer, and bladder cancer. 

Supports a healthy immune system

It has long been understood that vitamin A plays a crucial role in the immune system. Vitamin A is essential for maintaining the body’s natural defenses. 

Vitamin A is necessary for the production of white blood cells. The function of white blood cells is to capture and clear bacteria and other infectious agents from the body. 

What this means is that a vitamin A deficiency can make you susceptible to infection and disease. 

Reduces risk of acne

Acne is a chronic inflammatory skin disorder. Although common, there are legitimate treatments for acne, and vitamin A can reduce your risk of developing acne. 

Acne occurs when sebaceous glands in the skin become clogged with dead skin and oils. These glands are found in hair follicles on the skin. They produce an oily waxy substance called sebum that keeps your skin lubricated and waterproof. 

Though acne is harmless, it has a serious impact on how people view themselves and on their mental health. Severe acne can lead to low self-esteem, anxiety, and depression. 

Vitamin A has been found to prevent or reduce the severity of acne. The exact mechanism by which vitamin A treats acne is not entirely known, but the results show that vitamin A is an effective acne treatment. 

Supports bone health

We know that the key nutrients for supporting healthy bones are protein, calcium, and vitamin D. But doctors have learned that vitamin A plays an important role in maintaining bone health. 

Researchers have learned of the importance of vitamin A from observing people who have a vitamin A deficiency. What they found is that people with a vitamin A deficiency have a significantly higher risk of bone fractures. 

One study found that people with healthy levels of vitamin A in their diets have a 6 percent decrease in the risk of bone fractures. 

Healthy growth and reproductive health

Vitamin A is crucial to maintaining reproductive health in both men and women. It is also necessary for the proper growth of a developing fetus. 

Studies have shown that vitamin A deficiencies can block the development of sperm in men. For women, vitamin A deficiency can impact the production of egg cells and impede proper implantation. 

Vitamin A is essential for the proper development of major organs and physiological structures in a developing fetus. Development of the skeleton, nervous system, heart, kidneys, eyes, lungs, and pancreas all require sufficient levels of vitamin A. 

Sources of Vitamin A

There are plenty of ways to get vitamin A from dietary sources. Some of the best sources of vitamin A include:

Liver

Liver is the best source of vitamin A for a supplement. One 3-ounce serving of cooked liver contains 6600 mcg of vitamin A. That is 700 percent of the daily requirement. Liver is so rich in vitamin A that some health experts caution against eating liver more than once a week to guard against consuming too much vitamin A. 

Dairy products

Dairy is a great source of vitamin A in general. Some dairy products are further fortified with vitamin A beyond what naturally occurs. Depending on the source, a single serving of dairy can have between 100 and 300 mcg of vitamin A.

Sweet Potatoes

A single whole sweet potato contains 1400 mcg of vitamin A in the skin. This is 1450 percent of the daily requirement. For people on plant-based diets, sweet potatoes could be their main source of vitamin A. 

Spinach

We know spinach is one of the superfoods. A half-cup of spinach contains 570 mcg of vitamin A. You can get a healthy amount of vitamin A in spinach whether you eat it raw or cooked. 

Carrots

We have all been told to eat carrots for good eyesight. There is a good reason for this. Carrots contain 450 mcg of vitamin A in a half-cup. 

Squash

All forms of squash are healthy sources of vitamin A. It may come as good news to some that a slice of pumpkin pie contains 480 mcg of vitamin A—more than half the daily requirement. 

Peppers

Sweet peppers are another great source of vitamin A. Make sure you eat the sweet red peppers which contain 120 mcg in a half-cup. Green peppers, on the other hand, contain only 18 mcg. 

Cantaloupe

Since vitamin A can break down when heated, it is good to have a source that is eaten raw. Cantaloupes contain 135 mcg of vitamin A in a half-cup.

Deficiency of Vitamin A

Vitamin A deficiency is rare in developed countries since the availability of foods that are rich in vitamin A is prevalent. Still, vitamin A deficiency does occur. Symptoms of vitamin A deficiency include: 

• Dry skin
• Dry eyes
• Night blindness
• Infertility and trouble conceiving
• Delayed child growth and development
• Throat and chest infections
• Poor wound healing

Vitamin A dosage

The Recommended Dietary Allowance (RDA) levels for vitamin A are 900 mcg daily for men and 700 mcg for women. For women who are pregnant, the RDA is 770 mcg daily. For breastfeeding women, the RDA is 1,300 mcg daily.

Vitamin A side effects

 Vitamin A is a fat-soluble compound, and it is stored in the body. This means it is possible to get too much vitamin A. Getting too much vitamin A in your body can be toxic.  

Excess vitamin A is called hypervitaminosis A. this can lead to nausea, dizziness, headaches, and pain. If left untreated, hypervitaminosis A can be fatal. 

It is very difficult to consume too much vitamin A in dietary forms. Excess vitamin A and hypervitaminosis A are almost always the results of taking too many vitamins A supplements. Talk to your doctor if you are taking a vitamin A supplement to make sure you are getting the correct dose. 

Vitamin A FAQs

What is vitamin A? 

Vitamin is A is the general term for a group of fat-soluble compounds that are crucial to human health. These compounds are necessary for things like healthy eyesight, a strong immune system, organ health, and the proper development of babies in the womb. 

What are the benefits of vitamin A? 

Vitamin A is good for eye health, a healthy immune system, reproductive health, and the health of a developing baby. Vitamin A may prevent certain types of cancer. And vitamin A helps prevent acne. 

What are good sources of vitamin A?

The best source of vitamin A is liver. Other sources include dairy, sweet potatoes, carrots, squash, peppers, and cantaloupes. 

What are the signs of a vitamin A deficiency?

The most common signs of vitamin A deficiency are dry eyes, dry skin, and night blindness. 

Can I take too much vitamin A?

Yes. Too much vitamin A can cause dizziness, headaches, and nausea. An excessive amount of vitamin A can lead to a dangerous condition called hypervitaminosis A which can be fatal. 

Conclusion

Beyond our general understanding that vitamins and minerals are necessary, we find that vitamin A is essential to life. Everything from eyesight to clear skin, to potentially preventing cancer can depend on getting enough vitamin A. It turns out that vitamin A is more than just a simple ingredient on the product label. 

We all have the sense that we should be eating things that contain all the necessary vitamins. And certainly, most of us make an effort to eat the right foods. But getting enough vitamin A in our diet is especially important. 

The good news is that there are plenty of foods that contain vitamin A. Liver is packed with vitamin A. So much so that we need to be careful how much we eat. If liver is not to your tastes, simple dairy products, and sweet potatoes are also loaded with vitamin A. It is really easy to eat foods that contain large amounts of vitamin A. 

If you are having trouble getting enough vitamin A in your diet, there are plenty of healthy supplements. Just be careful how many vitamin A supplements you take. Too much vitamin A can be toxic. Simply talk to your doctor if you think you need vitamin A supplements. 

It is now widely known that green tea is healthy. Green tea has quickly gone from being a specialty item known only to tea enthusiasts to something you can buy just about anywhere. The reasons for the rise in popularity of green tea go well beyond its great taste. 

Green tea is known to have many health benefits. Long before it became a common thing to drink in the western world, green tea was consumed in the east for its many health benefits. Green tea also tastes great. The amazing combination of something delicious and good for is rare. 

Perhaps one of the most important health benefits of green tea is that it appears to burn fat. The chemical composition of green tea may help you lose weight. 

What exactly is green tea? What are the many health benefits of green tea? And how can green tea help you burn fat? This guide will introduce you to the amazing health benefits of green tea so you can include green tea as part of your regular diet. 

What is green tea?

Green tea is a variety of tea made from the leaves and buds of the Camellia sinensis plant. These leaves and buds are used before they undergo the kinds of oxidation processes that are used to make oolong teas and black teas. Green tea is originally from China, but the production of green tea has spread throughout parts of East Asia. 

There are several varieties of green tea derived from different strains of Camellia sinensis. Depending on the growing conditions, horticultural methods, and production processing, these other varieties will have a slightly different flavor profile. However, all varieties of green tea contain the same beneficial chemical components. 

It may come as a surprise to some that green tea and black tea come from the same origin. The type of plant and the processing methods are what distinguish the two. There are two primary types of tea of this type.

Camellia Sinensis Assamica

This plant is native to India. It thrives in warm, sub-tropical regions. This variety is used to make black teas.  

Camellia Sinensis Sinensis

This is a small-leafed variety that can grow in cooler, drier climates. It thrives in mountainous regions. This is the type sued to make green tea

Camellia Sinensis Sinensis is harvested and dried quickly by heating it or steaming it. It is then quickly dried to preserve the green leaves and prevent them from turning brown. This process preserves the fresh-picked flavor that is a signature feature of green tea. This also prevents the oxidation that would diminish the health benefits of green tea. 

A brewed green tea ranges from a distinctly green color to yellow, or even light brown. It can have a grass-like flavor or range to a sweet sea-weed flavor. Ideally, brewed green tea should appear light in color and should be too pungent on the palate. 

Green tea benefits

The real benefits of green tea come from the various chemical agents present in the brewed tea. Many of these natural chemicals provide real boosts to our bodies and our minds. 

Bioactive compounds

Green tea is rich in polyphenols. These are complex chemicals that can reduce inflammation and fight cancer. 

Green tea contains catechins, powerful antioxidants that repair cells, minimize the damage from free radicals, and other benefits. Catechins actively protect cells from damage by binding and eliminating free radicals, the destructive chemicals introduced in our system from a variety of sources. 

One catechin in particular, epigallocatechin-3-gallate (EGCG), is prevalent in green tea. 

EGCG has been thoroughly researched and is known to be one of the most powerful catechins for fighting the dangers of free radicals and reducing your risk of cancer. 

Improves brain function

Green tea contains caffeine. It does not have quite as much as coffee, but green tea will keep you alert. Caffeine also blocks a specific type of neurotransmitter called adenosine that inhibits the way the brain fires information. Caffeine from green tea enhances neurotransmitter function. 

Studies have also shown that the bioactive ingredients in green tea can enhance your mood, reaction time, and memory. This is due to the other chemical constituents in green tea. 

One of these chemicals is an amino acid called L-theanine which enhances a neurotransmitter. This has the effect of reducing anxiety. L-theanine also increases the production of dopamine which naturally calms you down. 

What is more, research shows that L-theanine has a synergistic effect with other neurotransmitters that improve brain function. 

Fights cancer

Cancer researchers have long understood that chronic inflammation can lead to oxidative damage to body tissues, and this is a major cause of some forms of cancer. 

The antioxidant and anti-inflammatory properties found in green tea work to reduce the risk of cancer. Research shows that green tea and significantly reduce your risk of developing specific types of cancer:

Breast cancer: Studies show that women who regularly drink green tea lowered their risk of developing breast cancer by as much as 30 percent. 

Prostate cancer: One study showed that green tea drastically reduced the chance of developing prostate cancer. 

Colorectal cancer: A meta-analysis of 29 separate studies showed that drinking green tea reduces the risk of colorectal cancer by 42 percent. 

As a helpful tip: do not add milk to your green tea since this appears to reduce the available antioxidants and anti-inflammatories available in green tea. 

Helps the brain

Green tea has long been known to improve brain functions, but it is becoming increasingly clear that green tea can protect your brain from aging.

Studies are beginning to reveal that green tea can protect against neurodegenerative damage that comes with aging and some brain diseases. Green tea may help protect against the neurodegenerative damage associated with Alzheimer’s disease and Parkinson’s disease. 

Fights type 2 diabetes

Type 2 diabetes is characterized by elevated blood sugar levels that are due to a resistance to insulin or an inability to produce insulin. 

Recent research has shown that green tea has chemical components that can improve insulin sensitivity in patients living with type 2 diabetes. One study showed that people who regularly drink green tea had a 42 percent lower risk of developing type 2 diabetes. 

Uses of green tea

Besides the great taste, people use green tea for several reasons. Following the health benefits listed above, many people use green tea for the following purposes:

Heart disease: Population studies suggest that drinking green tea is linked to a reduced risk of clogged arteries. The link seems to be stronger in men than in women.

Endometrial cancer: Cancer of the lining of the uterus. Population studies suggest that drinking green tea is linked to a reduced risk of developing endometrial cancer.

Hyperlipidemia: High levels of cholesterol or other fats (lipids) in the blood. People who consume higher amounts of green tea seem to have lower levels of total cholesterol, low-density lipoprotein (LDL or "bad") cholesterol, and blood fats called triglycerides. They also seem to have higher levels of high-density lipoprotein (HDL or "good") cholesterol. 

Consuming green tea or taking green tea extract daily for up to 24 weeks may reduce total cholesterol and LDL cholesterol. Early research also suggests that green tea extract might reduce damage to vein and artery walls in people with high cholesterol.

High blood pressure: Drinking green tea might reduce the risk of developing high blood pressure. It might also slightly lower blood pressure in people with high blood pressure. But not all research agrees.

Genital Warts: One surprising use for green tea is to fight genital warts. A specific green tea extract ointment (Veregen, Bradley Pharmaceuticals; Polyphenon E ointment 15%, MediGene AG) is available as a prescription product for treating genital warts. Applying the ointment for 10-16 weeks seems to clear these types of warts in 24% to 60% of patients.

Can green tea burn fat?

If you have taken a look at the label of natural fat burner supplements you have already noticed green tea is a major ingredient. This is because green tea on its works as a fat burner by naturally increasing your metabolic rate.  

One study involving healthy men showed that green tea increased the amount of fat they burned during exercise by 4 percent. Another study, also with healthy men, showed increases in fat oxidation by as much as 17 percent. 

The primary antioxidant found in green tea is EGCG. This chemical will inhibit the enzyme that breaks down norepinephrine in the body. When norepinephrine levels increase, it causes the body to break down fat and burn fat. When you combine EGCG with caffeine, the fat-burning properties increase exponentially. There is a synergistic effect with green tea and caffeine. 

Green tea has also been clinically shown to increase metabolism rates which also contribute to the fat-burning potential of green tea. One study showed that green tea can increase metabolism rates by as much as 8 percent. 

The chemical features of green tea increase metabolism. When this effect is combined with the natural effects of caffeine present in green tea, the results are even more pronounced. 

Green tea side effects

Green tea is widely considered to be safe. As a natural beverage, green tea generally does not cause any problems. If you are taking high quantities of green tea extract you can experience nausea, stomach upset, and digestive problems. The excess caffeine from taking too much green tea can also cause anxiety. 

Green tea dosage

For most uses, about 400 ml of green tea, ideally before lunch, will achieve the desired benefits of green tea. This is about one good-sized cup of green tea. 

There are some green tea extracts that are sued for specific medical purposes. For high cholesterol and other fats in the blood, doctors recommend anywhere from 150 mg to 2500 mg per day. These doses are usually split into two. 

Doctors will prescribe green tea extract for abnormal cells on the surface of the cervix. This is called cervical dysplasia. The dosage for this condition is generally 200 mg of green tea extract taken orally, and a green tea topical ointment that can be applied twice weekly for 8- 12 weeks. 

Natural Burn product showcase

Natural Burn from NF Sports offers an herbal fat burner that provides a holistic approach to managing your weight. Natural Burn is a healthy and natural fat burner that can control your appetite while increasing your energy. Natural Burn derives its effectiveness from caffeine from green coffee and green tea. 

We all want to finally take control of our weight, but we’re bombarded with constantly changing diet trends and synthetic products when we look for ways to do so. But we can all agree that the best way to achieve our goals is the most natural way.

At NF Sports we believe in creating supplements with natural ingredients that are backed by science to help you achieve your goals.

That's why Natural Burn forgoes using high amounts of synthetic caffeine that can cause crashing in favor of natural caffeine sources like green coffee beans and green tea. In Natural Burn you will find herbal extracts to support your weight management goals via healthy energy levels, promoting a healthy stress response, appetite control, and calorie burning.

Conclusion

Green tea is available just about anywhere now. From the grocery store checkout to specialty tea suppliers, there are so many varieties of green tea it can be hard to decide what to choose. Whereas green tea was once a specialty item, known only to devoted tea enthusiasts, it is now commonplace. 

The increase in popularity of green tea is attributable to at least two things: green tea is a delicious alternative to conventional black teas. And green tea is incredibly healthy. There is such a wealth of health benefits in simple green tea, and people have become aware of these benefits.  

One standout feature of green tea is that it is a powerful natural fat burner. Simply by enjoying a glass of iced green tea, you can jump-start a healthy workout with the fat-burning qualities of green tea. 

Whether you enjoy green tea on its own, or if you want to include a powerful supplement like NF Sports’ Natural Burn that includes green tea as part of its active ingredients, you will come to see real results. Green tea burns fat, among many other great benefits. And green tea is an easy and natural way to boost your healthy diet and your workout. 

Key Takeaways

Understanding Calories: Essential for Health and Fitness

Calories measure the energy content in food and beverages, important for sustaining bodily functions and physical activity. Not all calories are the same; types vary based on their source and impact on health. High-calorie foods can be nutrient-rich (like avocados and quinoa) or nutrient-poor (like sugary snacks). Managing calorie intake according to one's metabolic rate and activity levels is key to maintaining, losing, or gaining weight effectively.

Calories are one of those things that get talked about and thrown around as if we all completely understand what calories are. Calorie counts appear on just about all food packaging labels. We all have a basic understanding that we need to pay attention to calories.

But there is real science behind the term calories. Calories play an essential role in our fitness and health. Calories are simply an abstract number to be counted. When we talk about calories, we should probably have some understanding of what we mean.

The fact is, not all calories are bad. We need calories in our diet to fuel our bodies. It is when we consume too many calories that we run into problems. And it is not only the number of calories that matter. The kinds of calories we consume also determine how healthy they can be. 

What Are Calories?

First of all, some may find it surprising that calories are not a substance in food like vitamins, cholesterol, or fats. Calories are a unit of measure of the energy content of foods and beverages. A calorie is the amount of energy it takes to raise the temperature of 1 kilogram of water by 1 degree Celsius. This sounds extremely technical but as we will see, it translates into some understandable features of foods and drinks.

Calories as a unit of measure translate into the energy you derive from the things you eat and drink. Even to maintain the most basic functions of your body requires calories. When we consume excess energy stored in the form of calories, we retain that excess in our bodies. This is where we find one of the most central issues in fitness.

Too many calories, or too many of the wrong kinds of calories, will be stored in the body and this is what leads to weight gain. We need to burn the calories we consume or we will retain the sources of those calories. 

Types of Calories

Calories come in different forms. Some foods contain calories that are easily burned by our metabolism, and other foods contain calories that tend to stay with us. We need to pay attention to the number of calories as much as the sources of the calories. 

High-Calorie Foods

Some foods are considered high-calorie foods. These foods contain dense quantities of calories per serving size. Oils, butter, fried foods, and sugary foods are high-calorie foods.

This said, not all high-calorie foods are in the category of junk-food. Avocadoes, quinoa, olive oil, and whole grains are all high-calorie foods. What makes them different is the nutritional value that comes with these foods. This can be weighed against the actual calorie content. Another high-calorie food is dried fruits. This means dried fruits are packed with available energy. 

Low-Calorie Foods

Low-calorie foods have a low quantity of calories per serving size. Fruits and vegetables tend to have low-calorie counts. Two cups of shredded romaine lettuce, for example, contain only 16 calories. The same amount of spinach also contains only 16 calories. Oranges, although sweet and packed with natural sugar, have about 70 calories.  

Empty Calories

These are foods that contain calories but no real nutritional content. Things like fats and added processed sugars are empty calories. These foods provide calories that are not offset by anything of any value. Some foods that have empty calories are natural like butter, shortening, and fats from some meats.

By far the most dangerous empty calorie foods and beverages are junk foods. Things like soda pop, pizza, processed meats, and cheeses are all loaded with calories but have no nutritional value. The problem with these kinds of empty-calorie foods is that the calories provide little to no benefit in terms of usable energy, but store calories in the body and lead to substantial weight gain. 

Importance of Calories

As we said at the outset, calories are units of energy. This is the energy your body needs to fuel your metabolism and all bodily functions. Proteins, carbohydrates, fats, and sugars all contain the energy your body needs to keep you alive. Even the basic processes of breathing, maintaining a heartbeat, and digesting food require energy.

Your body converts things like proteins into amino acids that can then be used in your body. This process requires energy that comes in the form of calories from the foods you eat. The number of calories you need comes down to a combination of your metabolic rate and your level of energy expenditure. From this, you can determine the kinds of foods you should eat and what kinds of foods you should cut down on or eliminate.

When we consume more calories than we burn, we retain calories and store them up. This is where the problem of weight gain comes into the equation. Once we begin to store calories, it can become difficult to burn the excess. 

How to Distribute Your Daily Calories

The number of calories you consume in a day certainly matters. But just as important is when you consume your calories. Learning to distribute nutrients and calories strategically is one of the best ways to stay fit.

Whether you want to lose weight, keep weight off, or maintain your activity level, the distribution of calories will help you. You can link your calorie consumption to the rhythms of your daily life such that you do not accumulate calories and excess weight.

Certain times of the day are ideal for burning calories whereas other times are more conducive to building muscle. Learning how to use your natural rhythms is a great way to lose weight or maintain your weight.

A recent study showed that misaligning our eating habits with our natural biological rhythms is a major factor in problems with metabolic health. Eating, sleeping, and being exposed to sunlight at times that are not naturally attuned to our rhythms are contributing factors for things like type 2 diabetes, heart disease, and obesity.

To begin, it turns out breakfast is the ideal time to consume most of your daily calories. Researchers tracked overweight and obese people over 12 weeks. What they found was that people who eat 50 percent of their calories at breakfast, 36 percent at lunch, and 14 percent at dinner lost weight at a rate 2.5 times faster than people who consumed calories in the reverse of this pattern.

People who consume the bulk of their daily calories with breakfast also had better glucose tolerance and lower fasting insulin levels. Science shows that we should be consuming about half our daily calories at breakfast time and taper our calorie intake through dinner.

Further research found that extending the nightly fast also helps people lose weight and keep weight off. It turns out that extending the period between dinner and breakfast to 18 hours results in substantially lower BMIs. Simply by extending the time between calorie consumption, we can lose weight.

Even if it is simply not possible for you to eat most of your daily calories at breakfast, there is no reason to be concerned. Weight loss, maintaining your weight, or sustaining your energy levels just comes down to a simple equation with calories.

You can distribute calories according to your needs and lifestyle. You simply need to pay attention to the simple formula of more out than in. As long as you are expending more calories than you consume, you will not store and hold onto calories in the form of excess weight. 

Calories and Weight Loss

The United States Department of Agriculture defines a healthy diet as one that provides sufficient amounts of essential nutrients from nutrient-dense foods. These are foods that cover all the basic food groups and provide you with enough calories to maintain your metabolic processes.

The best way to lose weight or maintain a healthy weight is to balance your calorie intake against your basal metabolic rate (BMR). There is a simple formula to determine your BMR. The BMR formula for men and women is below: 

• Male: (88.4 + 13.4 x weight in kilograms) + (4.8 x height in centimeters) – (5.68 x age)
• Female: (447.6 + 9.25 x weight in kilograms) + (3.10 x height in centimeters) – (4.33 x age)

Once you have figured out your BMR, you simply determine your physical activity level and adjust the figure with your BMR. This formula is below:

• Sedentary: BMR x 1.2
• Lightly active: BMR x 1.375
• Moderately active: BMR x 1.55
• Very active: BMR x 1.725

The final number is the number of calories you need in a day to sustain your metabolism and physical activity level. This is a time to be honest with yourself. If you spend your days sitting at a desk and do not regularly engage in physical exercise, you fall into the sedentary category. If you are extremely physically active, you are in the very active category.

From this final number, you can calculate how many calories you should consume and how many to avoid. Remember, the simple formula of fewer calories in than calories you burn, and you will have a calorie deficit. This is the best way to use calories as a benchmark for losing or maintaining weight. 

Recipes

Everyone can benefit from looking closely at their diet and calorie intake, whether they want to gain, maintain or lose weight. If you’re looking to supplement your nutrition, NF Sports has a range of products that can make healthy additions or substitutions to your diet. Here are some recipes:

Chocolate Coconut Protein Brownie in a Mug

• 1 scoop NF Sports Plant-Based Protein Coconut Cream or Chocolate Maca OR NutriWhey Belgian Chocolate
• 2 tsp Lily's Dark Chocolate Chips
• 1 tbsp Coconut Flour
• 2 tbsp Monk Fruit or Stevia 
• ½ tsp Baking Powder
• 1 Egg or 2 Egg Whites
• 1/4 cup Unsweetened Coconut Milk (or substitute with Almond or Dairy Milk)

Note: If you opt to use our Coconut Cream protein powder, add 1 tsp cocoa powder to the recipe and 2 tsp additional milk.

Grease your mug thoroughly. Place all dry ingredients in a bowl and mix thoroughly. Add egg and milk and mix thoroughly. Fold in chocolate chips. Pour into a greased mug and microwave for 1-2 minutes (varies per microwave). Remove and let cool for 1 minute and enjoy.

Low-Carb Vegan/Paleo Protein Brownies

• 1 cup pureed pumpkin
• 1/4 cup cocoa powder
• 1/2 cup creamy almond or cashew butter
• 1 scoop NF Sports Plant-Based Protein

Mix ingredients together until mostly smooth. You can add a little stevia or monk fruit for extra sweetness.

Heat oven to 350. Use an 8x8 non-stick pan (or line with parchment paper or non-stick spray). Pour in thick batter and smooth evenly. Bake for 12-15 minutes.  Remove from the oven and top with a sprinkle of dark chocolate chips (optional) and allow to melt. Cool, cut into 8 brownies, and serve.

Conclusion

It is common knowledge that calories matter when it comes to weight loss. Counting calories may be one of the oldest diet methods around. Keeping track of calories is generally the first order of business when we are trying to lose weight.

But we need to also understand that calories are not in themselves bad things. A calorie is a unit of measure of energy, and we need this energy to stay alive and healthy. We must consume the right number of calories and the right kinds of calories every day.

Everything from breathing to building muscle requires calories, The basic function of our metabolism runs on calories. It is when we consume calories from bad sources or consume too many calories that we run into problems.

Thankfully, the simple method of keeping track of calories is all we need to know. Consume fewer calories than you burn, and you will lose weight. Just make sure you consume enough calories to sustain your body and your health. 

Health and Safety Notice for Our Readers

At NF Sports, we're dedicated to supporting your fitness journey with high-quality, natural supplements made in an FDA-registered facility. Our content and product recommendations are for informational purposes only and are not intended as medical advice.

Consult Your Doctor: Before starting any new supplement regimen, especially if you have health concerns or conditions, consult with a healthcare professional to ensure it's safe and right for you.

FAQ

What are calories? 

A calorie is the amount of energy it takes to raise the temperature of 1 kilogram of water by 1 degree Celsius. This sounds extremely technical but as we will see, it translates into some understandable features of foods and drinks. 

Are there different kinds of calorie foods? 

There are high, low, and empty calorie foods. High-calorie foods are things like fats and sugars, but they are also healthy foods like avocados. Low-calorie foods have relatively low calories per serving size. These include leafy greens and fresh fruits. Empty calorie foods are those that are loaded with calories but provide no nutritional benefit like soda pop and processed sugars. 

How do I use calories to lose or maintain my weight? 

The simple formula is to consume fewer calories than you use. If you are an active person you will burn plenty of calories. Make sure you eat foods that provide the necessary calories without the fat and sugar we find in foods that contain empty calories.

Key Takeaways

What are the different types of body fat and how do they impact health?

Body fat, medically known as adipose tissue, comes in three main types:

• White Fat: Stores energy and regulates hormones, but excess can lead to health problems.
• Brown Fat: Burns calories to generate heat, helping to prevent obesity.
• Beige Fat: Functions between white and brown fat, aiding in fat burning under certain conditions.

None of us want body fat. This is a given fact. That so many of us pay close attention to how we eat and to put in at least some kind of exercise testifies to the fact that we are trying to avoid too much body fat. But despite the popular use of the term body fat, not all of it is bad. There are different types of body fat. Some are necessary for health, while other types of body fat can lead to health problems. The key here is to understand what body fat is. This guide is about how to properly understand body fat for good health and fitness.

What Is Body Fat?

Body fat is known in medical terms as adipose tissue. It works as a reserve of energy when you do not have a direct supply from dietary sources. Adipose tissue, or body fat, provides a protective layer on the body.

Our health depends on a certain amount of body fat and specific types of body fat. We most often talk about body fat as if it is one thing and it is to be avoided. The truth is body fat comes in different forms. Some body fat is necessary for us to be healthy and even survive.

The amount of body fat we carry at any given time is also an important factor. Body fat is usually measured in a percentage. Our body fat percentage is one factor among many that describe our level of health and fitness. 

Types of Body Fat

There are three main types of body fat: white fat, brown fat, and beige or brite fat. Each plays a different role in the body, and at least one type of body fat is made up of a combination of adipose tissue.

White fat is what most people think of when they talk about body fat. White fat is made up of large white cells that are stored under the skin. White fat is also stored around the main organs and in the belly, arms, buttocks, and thighs. White fat is how the body stores energy for later use.

White fat cells are important for many physiological functions. It plays an important role in hormone functions for things like estrogen, leptin which stimulates hunger, insulin, cortisol, and growth hormones.

It is important to maintain some white fat. When we accumulate too much white fat, we begin to risk health problems. Healthy levels of white fat depend entirely on diet and exercise.

Beige, or brite fat, functions in between white and brown fat cells. It is thought that beige fat cells burn fat rather than store it in the body. There are specific enzymes that release beige fat when we are cold, stressed, or when you need to convert white fat cells into energy.

These forms of body fat play a role in the three types of body fat that concern us here. The three types of body fat include:

Subcutaneous

This refers to the fat stored just under the skin. Subcutaneous body fat consists of a combination of brown, beige, and white fat cells. Most of our body fat is subcutaneous body fat. Health professionals use calipers to measure subcutaneous body fat to estimate body fat percentage and gauge how to work toward fitness and health.

A small amount of body fat is considered healthy. It is when we carry too much excess subcutaneous body fat that we start to develop health problems. 

Visceral

This type of fat is more problematic. Often called “belly fat,” visceral body fat is made up of white adipose tissue cells. It is stored in your abdomen and around all your major organs like the liver, kidneys, pancreas, intestines, and heart.

High levels of visceral fat can increase your risk of heart disease, diabetes, stroke, arterial diseases, and some types of cancer. 

Brown

Brown fat cells are primarily found in babies. However, some brown fat is retained into adulthood. We typically store brown fat in the neck and shoulders. Brown fat serves an important function. It burns fatty acids to keep you warm. Researchers are studying the possibility that brown fat cells may help prevent obesity. 

How to Calculate Body Fat

Body fat percentage can be calculated in several ways. There are methods to determine body fat percentage that are extremely precise and are generally used for specific medical purposes. Then there are methods to determine body fat percentage that give more of an estimate but which can be used to set up a health and fitness plan.

The three main ways to determine body fat percentage include: 

Skinfold Calipers

This method for estimating body fat percentage has been used for decades. Skinfold calipers give you enough information to work toward health and fitness. Skinfold calipers measure the subcutaneous fat in several key locations around the body. Usually, anywhere from 3-7 measurements are taken to get a good sense of body fat percentage.

For women, measurements are taken at the triceps, just above the hip bone, the thigh, and abdomen. For men, measurements are typically taken at the chest, abdomen, thigh, triceps, and beneath the scapula. Sometimes measurements are taken at the armpit areas and below the shoulder blades.

Depending on the skill of the person taking the measurements, skinfold calipers can give an accurate measurement of body fat percentage within about a 3-5 percent margin of error. This is generally sufficient unless greater accuracy is necessary for medical reasons. 

Body Circumference Measurements

You can get a sense of your body fat percentage by measuring certain parts of your body. Body circumference measurements are used by the US military to determine body fat percentage.

There is a simple equation for using these measurements. For men, measure the neck and waist circumference. For women, measure the circumference of the hips, neck, and waist. The accuracy rate for body circumference measurements can be within a 2-4 percent error range. 

Hydrostatic Weighing

This is a method in which your body is weighed underwater. Also called hydrodensitometry, hydrostatic weighing can be used to measure several forms of body density. The technique involves weighing your body while you are submerged in water after exhaling as much air from your lungs as you can. Another measurement is taken of your weight on dry land. These measurements are entered into an equation that can give an accurate account of your body fat percentage, among other body density calculations. 

Ideal Body Fat Percentage

There are two different measurements to determine your healthy weight and fat percentage. Body mass index (BMI) and body fat percentage. BMI does not vary according to women and men. It is an index of measurements. Healthy body fat percentages are different for men and women, and a healthy body fat percentage will also vary according to your athletic levels and age.

The ranges for body fat percentage are below: 

For Women:

• Essential fat: 10-13 percent

• Athletes: 14-20 percent

• Fitness: 21-24 percent

• Acceptable: 25-31 percent

• Obese: More than 32 percent

For Men:

• Essential fat: 2-5 percent

• Athletes: 6-13 percent

• Fitness: 14-17 percent

• Acceptable: 18-24 percent

• Obese: More than 25 percent

Factors That Affect Body Fat

Several factors can affect your body fat percentage. Some of these are well within your control, others are not. Body fat percentage depends on:

Genetics

Some people are simply genetically predisposed to accumulate and store body fat. This is a fact of biology. Other people need to make efforts to retain body fat. If you have a shorter trunk and short legs, you are likely to retain body fat. People with longer bodies tend to be leaner. It is not much you can do about genetics. Some of us simply need to work harder than others to lose body fat. 

Age

As we age, we are more likely to lose lean body mass and begin to retain body fat. Aging also makes it more difficult to lose body fat once you have it. This is not necessarily inevitable. Some of this tendency to lose lean body mass and gain body fat is due to an overall decrease in physical activity. By staying active, you are much more likely to avoid gaining body fat as you age.  

Gender

Women need to store more body fat than men. Some of this is due to the reproductive demands of a female body. However, with the right kind of exercise and diet, women do not necessarily have to gain body fat at a rate faster than men. 

Kinds of Activity

Aerobic exercise is the best way to keep body fat off and to lose body fat if you have already gained it. Aerobic activity burns the most body fat. If you are interested in building lean body mass while losing body fat, make sure to include resistance exercise with your aerobic workout. 

Amount of Activity

Obviously, an increase in the amount of physical activity will increase the quantity of body fat you burn. It is important to pay attention to your caloric intake when upping the amount of activity. If you do not take in sufficient calories while engaging in physical activity, you can do more harm than good.

Nutrition

This is the age-old balance of calories and exercise. If you take in more than you burn, you will start to accumulate body fat. Once the fat is on, it is hard to get it back off. You also need to pay attention to the types of calories you consume. Macronutrients like fats, carbs, and proteins are all processed in the body in different ways. The most obvious example is sugars. If you get too many of your calories from sugars, you are going to gain body fat. 

Conclusion

So much of what we know about fat appears to be based on the idea that fat is just one simple thing. We talk about fat as if it is all bad and to be avoided. The truth is, there are many types of fat and not all of them are bad for us.

We need some body fat just to maintain our health. Certain types of body fat are necessary for basic physiological functions. Recent research suggests that some kinds of fat help burn body fat.

But we all know that if we are not careful, body fat can be a problem. Factors like genetics, exercise levels, and diet determine how much body fat we carry at any given time. But we can all do things to help reduce our body fat percentage to healthy levels.

Eating right, exercise, and staying active are the best ways to regulate body fat at healthy levels. And we can keep this up even as we age.

Health and Safety Notice for Our Readers

At NF Sports, we're dedicated to supporting your fitness journey with high-quality, natural supplements made in an FDA-registered facility. Our content and product recommendations are for informational purposes only and are not intended as medical advice.

Consult Your Doctor: Before starting any new supplement regimen, especially if you have health concerns or conditions, consult with a healthcare professional to ensure it's safe and right for you.

FDA Disclaimer: Our products are designed to support your wellness journey but have not been evaluated by the FDA to diagnose, treat, cure, or prevent any disease.

FAQ

What is body fat? 

Body fat is known in medical terms as adipose tissue. It works as a reserve of energy when you do not have a direct supply from dietary sources. Adipose tissue, or body fat, provides a protective layer on the body. 

What are the different types of body fat?

Body fat exists as white, brown, and beige body fat. It can be classified as visceral and subcutaneous body fat. 

How do I measure body fat percentage?

The easiest way to measure body fat percentage is with skinfold calipers. 

What are some of the things that affect body fat percentage? Probably the most common factors for body fat percentage are genetics, levels of exercise, and diet.

Anyone who is involved in fitness and weight loss knows at least a little about metabolism. Metabolism and its effects on weight loss, fitness, and overall health is a key feature of wellness. We all know that our general well-being is tied to our metabolism. 

For people who either want or need to lose weight, metabolism is a key physiological feature you need to understand. As we count calories, carbs, or simply work at some type of exercise routine, our metabolism is something that will impact our weight loss goals. 

Yet how much do we know about metabolism? What exactly does metabolism mean, and what is the role of metabolism in our bodies and for weight loss? How do we take steps to work with our metabolism? And are there steps we can take to change our metabolism? These are important questions for weight loss programs since metabolism will determine how much weight we are likely to lose. 

This guide is designed to give you all the information you need to understand metabolism and its role in weight loss. 

What is metabolism?

Metabolism is the general term given to encompass all the chemical reactions that occur to maintain a living state and to sustain an organism. While we tend to throw the term around, it is a very general term that contains a set of physiological processes. 

There are two main categories of reactions that make up the totality that is metabolism. These are:

Catabolism: the breakdown of molecules to obtain energy. 

Anabolism: the synthesis of other compounds needed to sustain cells and to sustain life. 

Since these two primary processes require fuel and nutrients, metabolism is closely linked to things like nutrition and general health. Insufficient nutrition naturally interferes with the processes of metabolism. Poor nutrition leads to a metabolism that must engage these necessary processes with the wrong types of fuel. 

The vital component in metabolism is energy. Metabolism requires energy to function, and it makes energy available to the rest of the body so that you can function. 

Taken together, nutrition and energy will determine how your metabolism functions and your health. Health includes things like weight and fat content. 

Types of metabolism

As we said above, metabolism consists of two types of physiological processes. The entire metabolic system breaks nutrients down into usable chemicals, and metabolism generates other chemicals that make our bodies function. The specifics of these two types of metabolism are below:

Catabolism

This involves the release of chemical energy from materials we ingest in the forms of food. The process of catabolism unfolds as the chemical compounds of foods are rendered into usable forms. 

In this phase of catabolism, large molecules that make up the majority of food materials are broken down into smaller chemical units. Proteins, for example, are broken into the 20 amino acids that comprise proteins. Carbohydrates are converted into simpler forms of sugar. Fats are broken down into fatty acids and glycerol. 

The processes of catabolism do release energy in the form of heat, but this is a small amount of energy. The primary purpose of catabolism is to convert large, complex compounds into forms the body can use to produce energy and to synthesize other biochemical parts of cells. 

Anabolism

While catabolic processes convert food materials into compounds and chemicals the body can use, anabolic processes consist of reactions assisted by enzymes that make it possible for the body to convert these compounds and chemicals into building blocks of the body. 

One of the key products of anabolic systems is the production of energy. Anabolic systems convert phosphates into ATP and ADP and these are the fundamental units of energy for the body.  

Anabolic processes convert elemental amino acids into more complex proteins within the body. These become muscle tissue, among other things. Sugars are converted into energy, but they are also stored in the body if there is an excess. This is one key feature to pay attention to regarding weight loss. 

Anabolic processes also synthesize the fundamental building blocks of the body. In a complex system of biosynthesis and converted energy sources, body tissue is synthesized at the cellular level. 

One of the things we need to pay attention to is the way catabolism and anabolism work together to convert some food materials into fats that are stored in the body.  

Metabolism and weight

It is pretty common to blame weight gain or excess weight on metabolism. People will find a kind of defeat in saying their metabolism simply will not allow them to lose the weight they would like.

While there is some validity in genetics, metabolism is a complex process that depends on many factors for how it is regulated and for how it regulates other physiological processes in the body. There are rare cases of specific medical problems that will adversely affect metabolism. 

Cushing’s syndrome, or hypothyroidism, slows metabolism and will cause weight gain. 

But weight gain and weight loss are complicated processes. They depend on a complex relationship between genetics, hormone controls, diet, and lifestyle. All of these things will work together to impact how metabolism affects weight loss. 

Losing weight comes down to a fairly simple equation. You must burn more calories than you take in. To lose weight you need an energy deficit that forces your body to metabolize excess fats and calories. 

To achieve this energy deficit, you need to do two things: increase physical activity and eat fewer calories. In doing these two things your body will naturally burn excess calories and fasts, but it will also adjust your metabolism to accommodate the energy deficit. This is a two-way process. Low activity and high-calorie intake lead to less metabolic burn, and higher activity and fewer calorie intake lead to increased metabolism.  

The good news in all of this is that your metabolism is not a static process that is set at one pace. You can take steps that will effectively change your metabolism so that you lose weight. It is possible to boost your metabolism

Ways to Boost your metabolism

Again, there is no magic bullet when it comes to metabolism. The energy deficit equation is the basic feature of how to work with metabolism and weight loss. However, there are some things you can do that will boost your metabolism. 

Eat more protein

As we noted above, catabolic processes do produce energy in the form of heat. Heat burns calories. This means the simple act of eating burns a few calories. This is called the thermic effect of food (TEF). Protein causes the highest rise in TEF. Eating proteins can increase your metabolic rate by as much as 30 percent. Eating more protein also has the collateral benefit of making you feel fuller for a longer period. 

Drink cold water

It is a fact that people who drink water rather than sugary drinks tend to be more successful in losing weight and keeping it off. Sugary drinks contain large quantities of calories and these are simply converted into fat that stays on the body. 

What is not as well-known is that drinking cold water temporarily speeds up your metabolism. Drinking 17 ounces of cold water can increase your metabolism by up to 30 percent for over an hour. 

High-intensity workouts

Something like High-intensity interval training, or HIIT, involves short bursts of intense activity. This has the obvious effect of burning calories. This is accomplished due to the high increase in metabolism that is necessary to sustain this kind of workout. But another benefit of something like HIIT is that it tends to increase metabolism rates in the long term. High-intensity workouts can reduce belly fat by as much as 17 percent. 

Stand up

Sitting and generally being sedentary is bad for you and it leads to weight gain. The sedentary lifestyle has become what some health professionals have called the “new smoking.” Remaining sedentary leads to a host of health problems. 

Standing up, even for short periods throughout the day, can burn an average of 174 calories. Simply taking the time to stand up for a while at work or home can increase your metabolism enough to help with weight loss. 

Green tea

Green tea can increase your metabolism by as much as 5 percent. These kinds of teas also help your body burn stored fat. Studies have shown that drinking green tea can increase the amount of fat you burn in a day to about 17 percent. 

Exercise

The most effective way to increase your metabolism is through regular exercise. Physical exertion is the one true way to increase metabolism, burn calories and fat, and lose weight. 

Factors that affect your metabolism

As we said above, metabolism and metabolic rates are not fixed. Several factors affect your metabolism. These factors include:

Muscle mass

The amount of muscle you carry on your body will impact your metabolism. Muscle requires more energy to sustain that fat. More muscle, higher metabolism. 

Age

As we age our metabolism tends to slow down. This is due to several factors. A decrease in muscle and changes to the hormonal systems are the primary reasons our metabolism slows as we age. 

Body size

Bigger bodies require more energy to sustain them. This is a simple physical fact. 

Gender

Men tend to have higher metabolism rates than women. 

Genetics

Some families simply have higher metabolic rates than others. Much of our metabolism is determined by genetics. 

Physical activity

Exercise increases your metabolism. Being sedentary will cause your metabolism to slow down. 

Hormones. Hormone imbalances like hypothyroidism can have a serious impact on metabolism. 

Environmental factors

Environmental changes such as increased heat or deep cold can change the way your metabolism works. 

Drugs

Caffeine and nicotine will increase your metabolism. Some medications like antidepressants and steroids will lead to weight gain because they slow metabolism. 

Diet

What you eat has a massive impact on your metabolism. 

Metabolism FAQs

What is metabolism?

Metabolism is the general term given to encompass all the chemical reactions that occur to maintain a living state and to sustain an organism. While we tend to throw the term around, it is a very general term that contains a set of physiological processes. 

What are the two types of metabolism?

Catabolism consists of the processes of breaking down food materials into usable chemical compounds. Anabolism consists of converting elemental compounds into chemicals the body can use. 

How does metabolism affect weight loss?

Your metabolic rate determines the amount of energy you expend about the number of calories you take in. If you take in fewer calories than the amount of energy you expend, you will have a net loss and lose weight. 

Can you increase your metabolism?

Yes. There are several ways to increase your metabolism. The most effective way to increase your metabolism is through physical activity. 

Conclusion 

Metabolism is one of the most crucial factors in weight loss and weight gain. With increased metabolism, it is easier to lose weight. When your metabolism is slow, you will likely gain weight. The reason for this is simple. Your metabolism determines how many calories you burn. 

But metabolism is not a static process. Several things affect your metabolism. Some things, like genetics, are impossible to change. But all of us have some control over our metabolism. 

By eating a healthy diet and getting plenty of physical exercises, the metabolism naturally increases and we burn more calories than we take in. By increasing our metabolism we can either not gain weight or lose weight. 

There are several things you can do to increase your metabolism. Some of these things are as simple as making sure you stand up regularly during your workday. Something as common as green tea can also increase your metabolism. Still, the best way to control your metabolism and lose weight is through a good diet and healthy exercise. 

Key Takeaways

How do Grains of Paradise help with weight loss?

• Fat-Burning Power: Activates brown fat for increased calorie burning.
• Metabolism Boost: Enhances thermogenesis, even at rest.
• Anti-Inflammatory Effects: Reduces inflammation and supports overall health.
• Natural Energy Source: Provides clean energy without jitters.
• Safe Usage: Effective at 30–80mg daily with minimal side effects.

In the world of weight loss supplements, Grains of Paradise have gained attention for their potential fat-burning properties. Known for their peppery-citrus flavor and long history in traditional remedies, these seeds are becoming a key ingredient in modern health supplements aimed at supporting weight loss and metabolism.

At NF Sports, we focus on scientifically backed, transparent formulations that deliver measurable results. This guide explores how Grains of Paradise contribute to weight loss, the science behind their effects, and how to incorporate them into your routine effectively.

What are Grains of Paradise?

A Spice with a Health-Boosting Reputation

Derived from the plant Aframomum melegueta, Grains of Paradise belong to the ginger family and are native to West Africa. Traditionally used for cooking and medicinal purposes, these seeds are celebrated for their bold flavor and bioactive properties.

Key Characteristics:

• Flavor Profile: Peppery with citrus undertones.
• Culinary Uses: Added to stews, roasted meats, teas, and beverages like gin.
• Traditional Benefits: Known for aiding digestion, reducing inflammation, and supporting wound healing.

While they’ve been valued for centuries, recent research highlights their ability to support fat metabolism and thermogenesis, making them a popular addition to weight loss supplements.

How Do Grains of Paradise Support Weight Loss?

The Science Behind the Fat-Burning Effects

Grains of Paradise influence the body’s fat metabolism through their impact on two types of fat:

• White Adipose Tissue (WAT): Stores excess calories and contributes to weight gain.
• Brown Adipose Tissue (BAT): Burns calories to produce heat through thermogenesis.

Mechanisms of Action:

• Activates Brown Fat: Increases energy expenditure by stimulating BAT.
• Converts White Fat to Brown Fat: Encourages the transformation of stored fat into calorie-burning tissue.
• Enhances Thermogenesis: Boosts metabolic rate, even during rest.

Key Benefits for Weight Loss

• Increased Calorie Burn: Thermogenesis supports greater energy expenditure.
• Reduced Fat Storage: Helps the body maintain balanced fat storage.
• Metabolic Efficiency: Keeps metabolism active and responsive.

Best Practice: Grains of Paradise are a primary ingredient in NF Sports Natural Burn, a formula designed to enhance fat metabolism without artificial stimulants.

Additional Health Benefits of Grains of Paradise

While weight loss is a major focus, Grains of Paradise offer several other advantages:

1. Antimicrobial Properties

• Contains phenolic compounds that fight harmful bacteria.
• Supports a balanced gut microbiome.

2. Anti-Inflammatory Effects

• Supports a healthy inflammatory response.  Inflammation is  linked to conditions like arthritis and heart disease.
• Contains 6-Paradol, known for its anti-inflammatory properties.

3. Antioxidant Support

• Neutralizes free radicals with flavonoids and terpenoids.
• Protects cells from oxidative damage.

4. Wound Healing Support

• Traditionally used to aid in tissue repair.
• Rich in tannins that support healing processes.

5. Natural Energy Boost

• Provides a clean source of energy without the jitteriness associated with caffeine.
• Enhances focus and mental clarity.

Best Practice: Pair Grains of Paradise with regular physical activity and balanced nutrition to amplify these benefits.

How to Use Grains of Paradise for Weight Loss

Grains of Paradise can be consumed through:

As a Culinary Spice:

• Add to soups, stews, and curries.
• Use as a seasoning for grilled meats or fish.
• Stir into teas or smoothies for added flavor.

As a Supplement:

• Standardized extracts offer precise dosages for weight loss benefits.
• Commonly included in fat-burning supplements like NF Sports Natural Burn.

Recommended Dosage for Weight Loss:

• Start with 30mg per day.
• Gradually increase up to 80mg per day if needed.
• Exceeding doses may cause mild stomach discomfort.

Best Practice: Pair Grains of Paradise supplements with a consistent workout plan and a balanced diet for optimal results.

Are There Any Side Effects?

Grains of Paradise are generally considered safe when consumed in recommended amounts. However:

• Some individuals may experience mild stomach irritation.
• Pregnant or breastfeeding women should consult a healthcare professional before use.
• Always start with the lower end of the dosage range and monitor how your body responds.

Grains of Paradise in NF Sports Natural Burn

At NF Sports, we’ve included Grains of Paradise in our premium metabolism support supplement: Natural Burn.

Why Choose Natural Burn?

• Clinically Supported Formula: Includes 30mg of Grains of Paradise extract for targeted fat loss support.
• Natural Energy Sources: Contains caffeine from green tea and green coffee bean.
• Metabolic Health Support: Helps support balanced energy levels and healthy eating habits..
• Transparent Formulation: Free from synthetic fillers, artificial colors, or sweeteners.

Best Practice: Take Natural Burn as part of your daily supplement routine to optimize metabolic health and support fat loss.

How to Incorporate Grains of Paradise into Your Routine

Step 1: Start with 30mg per day in supplement form.

Step 2: Maintain a balanced diet rich in whole, unprocessed foods.

Step 3: Include regular physical activity in your weekly routine.

Step 4: Stay consistent and monitor progress over time.

Best Practice: Supplements like Natural Burn simplify dosing while delivering complementary natural ingredients for improved results.

Final Thoughts: Are Grains of Paradise Effective for Weight Loss?

Grains of Paradise go beyond being a culinary spice—they offer scientifically supported benefits for weight management and overall health. Their ability to stimulate thermogenesis, activate brown fat, and improve metabolic efficiency positions them as a valuable tool in weight loss supplements.

At NF Sports, we’ve carefully formulated Natural Burn to harness the power of Grains of Paradise alongside other natural ingredients, providing a clean and effective solution for your health goals.

Discover the Benefits of Natural Burn Today: NFSports.com.

Health and Safety Notice for Our Readers

At NF Sports, we're dedicated to supporting your fitness journey with high-quality, natural supplements made in an FDA-registered facility. Our content and product recommendations are for informational purposes only and are not intended as medical advice.

Consult Your Doctor: Before starting any new supplement regimen, especially if you have health concerns or conditions, consult with a healthcare professional to ensure it's safe and right for you.

FDA Disclaimer: Our products are designed to support your wellness journey but have not been evaluated by the FDA to diagnose, treat, cure, or prevent any disease.

Sources

• Supplement Clarity: Grains of Paradise Review: Is It Safe? Everything You Need to Know
• Cambridge University Press: Grains of paradise (Aframomum melegueta) extract activates brown adipose tissue and increases whole-body energy expenditure in men
• The Health Clique: Grains of Paradise: Benefits, Side Effects, and Dosage

FAQ

What are Grains of Paradise?

Grains of Paradise are seeds from the Aframomum melegueta plant, known for their metabolism-boosting and anti-inflammatory properties.

How do Grains of Paradise support weight loss?

They activate brown fat, boost thermogenesis, and convert white fat into calorie-burning brown fat, enhancing metabolism.

Are Grains of Paradise safe to use daily?

Yes, they are generally safe when taken in doses of 30–80mg per day. Mild stomach discomfort may occur at higher doses.

Can I consume Grains of Paradise in food instead of supplements?

Yes, they can be added to soups, teas, and grilled meats, but supplements offer standardized dosages for consistent results.

Why choose NF Sports Natural Burn with Grains of Paradise?

NF Sports Natural Burn combines Grains of Paradise with clean, natural ingredients to enhance fat metabolism, energy, and appetite control.

Key Takeaways

What are the benefits and sources of Vitamin K?

• Blood Clotting: Essential for producing proteins that help blood clot.
• Bone Health: Helps produce osteocalcin, strengthening bones and reducing fracture risks.
• Heart Health: Prevents artery calcification, reducing the risk of heart disease.
• Sources: Leafy greens, broccoli, green beans, cheese, and eggs.

Vitamin K is best known as the blood-clotting vitamin. Most of us know that leafy greens are a good source of vitamin K. The old parental mandate to eat your vegetables is partly driven by the understanding that we need to get our vitamin K.

Aside from its blood clotting function, vitamin K does have other benefits that few of us know about. Vitamin K, like all nutrients, plays an important role in many physiological processes. The body is a network of interrelated functions and few nutrients play an isolated role in how we stay healthy.

How much do we know about vitamin K? Like so many other things, we tend to take it for granted that we get all the vitamin K we need. Given that the main role of vitamin K is as essential as it is, we should probably get a better understanding of the other benefits of vitamin K. This article will give you the information you need to maintain your health and make sure you are getting the correct amount of vitamin K. 

What is Vitamin K?

Vitamin K refers to several compounds that are chemically similar. Together, these compounds work to facilitate the synthesis of specific proteins that allow for blood coagulations. The “K” refers to a Danish word, “koagulation,” which designates the primary function of vitamin K.

Research on vitamin K over the years has led scientists to understand that vitamin K plays a vital role in several other crucial physiological functions. Vitamin K is involved in the health of our bones and helps maintain the health of our circulatory system. It comes in two forms, vitamin K1 and vitamin K2, which we will discuss below. Both produce similar benefits. Vitamin K1 is found only in plant-based sources. Vitamin K2 can be found in some meats and dairy products. 

Vitamin K Health Benefits

Beginning with the most obvious benefit of vitamin K, it is essential for blood clotting function. Vitamin K helps the body produce a protein called prothrombin. This is one of the most important compounds that allows blood to clot properly.

There are 13 proteins that vitamin K helps produce that are all essential for proper blood clotting. Most often, when people are prescribed medications that thin the blood (anticoagulants) they are warned about the importance of vitamin K. The main concern is that people who take anticoagulants need to take care to not alter the levels of vitamin K in their systems because it can interfere with the drugs.

If we do not get enough vitamin K blood can take longer to clot and there is a danger of hemorrhaging and excessive bleeding. This is rare, but it does occur. 

Bone Health

Vitamin K is also involved in the synthesis of proteins in bone. Vitamin K helps produce a compound called osteocalcin that is essential for making bones strong. Studies show that higher levels of vitamin K are associated with higher bone density. This means fewer fractures, and this becomes much more important as we age.

Other studies have shown that women who get supplemental vitamin K are 30 percent less likely to break a hip than women who get less. Decreased bone density is a common problem as we age, and women are at a higher risk of decreased bone density and fractures.

Further studies reveal that men are just as likely to benefit from supplemental vitamin K as women. Research shows that men who take supplemental vitamin K are at a much lower risk of fractures than men who take none.  

Heart Health

More recent research reveals that vitamin K is also good for your heart. Researchers have found that vitamin K is involved in the production of a group of proteins referred to as GLA proteins. These proteins appear to prevent the calcification of arteries. This is the so-called problem of hardening of the arteries that leads to serious heart disease and fatal heart attacks.

The calcification that can accumulate and lead to blocked arteries is a serious feature of heart disease. The GLA proteins that come with vitamin K tend to reduce or eliminate this calcification and the resultant blockages.

Making sure you are getting sufficient vitamin K can prevent blockages in arteries that run directly to the heart, and this can translate into real long-term heart health. 

Types of Vitamin K

While most dietary information on vitamin K and even dietary supplements of vitamin K will list it as one substance, there are two forms of vitamin K. Vitamin K1 and vitamin K2 are fairly distinct and are derived from different sources. The differences between the two forms of vitamin K largely involve complex chemical arrangements that have to do with the relative length of vitamin K molecules. 

Vitamin K1

Also called phylloquinone, vitamin K1 is the most prominent dietary form of vitamin K. Vitamin K1 accounts for 90 percent of the vitamin K we take in. Vitamin K1 is found primarily in leafy green vegetables. We need to make sure we are eating plenty of these kinds of foods because we only absorb about 20 percent of the vitamin K1 contained in them. 

Vitamin K2

Chemically, vitamin K2 is referred to as menaquinones. These differ from vitamin K1 in both their chemical structure and the way they behave in the body. The most important forms of vitamin K2 are found in meat, cheese, and eggs. They are also present in fermented foods. Many people in the western world, because of our diet, tend to be deficient in vitamin K2. 

Foods High in Vitamin K

As we noted above, the best sources of vitamin K are leafy greens. The recommended daily value (DV) of vitamin K is 120 micrograms. Below is a list of foods that are great sources of vitamin K with the DV percentage.

• Kale: 1 cup cooked kale 453% DV 
• Spinach: 1 cup cooked 740% DV
• Collard greens: 1 cup cooked 644% DV
• Beet greens: 1 cup cooked 581% DV
• Turnip greens: 1 cup cooked 441% DV
• Broccoli: 1 cup cooked 183% DV
• Brussel sprouts: 1 cup cooked 182% DV
• Cabbage: 1 cup cooked 136% DV
• Pickled cucumbers: 1 cup 109% DV
• Asparagus: 1 cup cooked 76% DV
• Kiwi: 1 cup 60% DV
• Green beans: 1 cup cooked 50% DV
• Lettuce: 1 cup 43% DV

There are some other less likely sources of vitamin K, but many of these have grown in popularity in recent years.

• Pesto: ¼ cup 79% DV
• Kimchi: 1 cup 55% DV
• Celeriac: 1 cup 53% DV
• Edamame: 1 cup 34 % DV

Most of these foods are quite common, and it is easy to see that most of us get enough vitamin K from an ordinary but healthy diet. Yet, given the importance of vitamin K, it is a good idea to keep track of the things we are eating to make sure we are eating vitamin K rich foods.

The breakdown of foods that contain vitamin K1 and K2 is as follows:

Vitamin K1

• Leafy greens
• Soybean and canola oil
• Salad dressings made with soybean and canola oil

Vitamin K2

• Natto (fermented soybeans)
• Some meats, cheese, and eggs

Since few people in the United States eat natto, you can get vitamin K2 in a supplement that will provide you with all the vitamin K2 you would need in a day.

Vitamin K Deficiency

Vitamin K deficiency in adults is quite rare. As we can see, most of us get plenty of vitamin K in an ordinary diet. However, certain medications will block the absorption of vitamin K. These include some antibiotics. Newborns and infants are at a higher risk for vitamin K deficiency because vitamin K does not cross the placenta and because breast milk contains very little vitamin K. For these reasons, newborns are often given vitamin K supplements to boost their blood clotting abilities.

In the unlikely event that someone does have a vitamin K deficiency, the consequence can be severe. Some of the symptoms of vitamin K deficiency include:

• Longer time for blood to clot. (The blood-clotting protein can be measured in a physician's office)
• Bleeding
• Hemorrhaging
• Osteopenia (loss of bone mass) or osteoporosis (weak and brittle bones)

Vitamin K Dosage

The recommended amount of vitamin K for adults over the age of 19 is 120 mg per day for men and 90 micrograms per day for women.

The amount of recommended vitamin K changes throughout our development. For young children up to one year of age, the recommended amount is only 2 micrograms per day. For children up through young adulthood, the range can be from 30 micrograms per day to 60 micrograms per day.

Again, since vitamin K is in so many foods that we commonly eat there is little danger of not getting enough vitamin K in your diet. There are some precautions you should take with vitamin K which we will discuss below. 

Risks of Taking Vitamin K

There is no maximum for how much vitamin K you can take because vitamin K generally does not reach a level of toxicity. However, anything can become dangerous if you take too much. Vitamin K can interact with many common drugs such as blood thinners, anticonvulsants, some drugs used to control cholesterol, and weight-loss drugs.

Blood thinners like warfarin are used to reduce the risk of developing dangerous blood clots. They reduce the ability of vitamin K to help blood clotting. If you take vitamin K supplements while taking drugs like warfarin you may reduce the effectiveness of the blood thinner. People who take drugs designed to lower cholesterol may be at risk of vitamin K deficiency. These drugs inhibit the absorption of dietary fat, and dietary fat is necessary for the absorption of vitamin K.

Vitamin K can interact with anticonvulsant drugs. If you are taking anticonvulsant drugs during pregnancy or while breastfeeding you can risk a vitamin K deficiency in a fetus or newborn. Make sure you check with your physician if you take drugs such as phenytoin or dilantin.

As with any dietary supplement, make sure you consult your doctor if you are taking any medications to make sure that the dietary supplement such as vitamin K does not interact with your medication. 

Conclusion

Like most vitamins and nutrients, many of us tend not to think much about them unless we find that we are lacking them for some reason. Vitamin K is one of these nutrients that we take for granted because few of us ever need to think about it.

Vitamin K is so common in the foods we eat that few of us will ever deal with a vitamin K deficiency. However, since vitamin K is so incredibly important for some of the most essential functions in our bodies, we should learn to pay attention to it.

Vitamin K is most significant for its importance in the blood clotting function. Vitamin K is essential for the production of proteins that make it possible for our blood to clot and stop bleeding. One of the first symptoms of vitamin K deficiency is bleeding. If untreated or neglected, a vitamin K deficiency can lead to hemorrhaging.

Recent research has found that vitamin K has some other hidden benefits. Vitamin K, it turns out, is important to maintaining the health of our bones. Vitamin K can also help protect the heart by maintaining the health of the circulatory system to and from the heart.

It turns out that vitamin K is much more important than we once thought. Thankfully, vitamin K abounds in foods that are extremely common in our diet. Leafy greens, broccoli, green beans, and even a good pesto pasta will provide all the vitamin K you need. 

Health and Safety Notice for Our Readers

At NF Sports, we're dedicated to supporting your fitness journey with high-quality, natural supplements made in an FDA-registered facility. Our content and product recommendations are for informational purposes only and are not intended as medical advice.

Consult Your Doctor: Before starting any new supplement regimen, especially if you have health concerns or conditions, consult with a healthcare professional to ensure it's safe and right for you.

FDA Disclaimer: Our products are designed to support your wellness journey but have not been evaluated by the FDA to diagnose, treat, cure, or prevent any disease.

FAQ

1. What is Vitamin K?

Vitamin K is a group of compounds that facilitate blood coagulation and play roles in bone and heart health. It comes in two forms: Vitamin K1 (phylloquinone) and Vitamin K2 (menaquinones).

2. What are the main benefits of Vitamin K?

Vitamin K is essential for blood clotting, supports bone health by producing osteocalcin, and contributes to heart health by preventing artery calcification.

3. What foods are high in Vitamin K?

Foods high in Vitamin K include kale, spinach, collard greens, beet greens, turnip greens, broccoli, Brussels sprouts, cabbage, and certain fermented foods like natto.

4. How much Vitamin K should I consume daily?

The recommended daily intake for adults is 120 micrograms for men and 90 micrograms for women.

5. What happens if I don't get enough Vitamin K?

Vitamin K deficiency can lead to prolonged blood clotting times, increased bleeding, hemorrhaging, and weakened bones.

6. Are there any risks associated with taking Vitamin K supplements?

While Vitamin K toxicity is rare, it can interact with blood thinners, anticonvulsants, and certain cholesterol-lowering drugs. Consult a doctor before starting supplements.

7. How does Vitamin K support bone health?

Vitamin K helps synthesize osteocalcin, a protein that binds calcium to bones, improving bone density and reducing the risk of fractures.

8. Can Vitamin K improve heart health?

Yes, Vitamin K prevents calcification in arteries, reducing the risk of heart disease and improving overall cardiovascular health.

9. Is Vitamin K found in both plant and animal foods?

Yes, Vitamin K1 is found in leafy greens and some oils, while Vitamin K2 is found in meats, cheese, eggs, and fermented foods.

10. How do I know if I need Vitamin K supplements?

Consult with a healthcare professional if you suspect a deficiency or are taking medications that may interact with Vitamin K to determine if supplements are needed.

There are endless varieties of health and nutrition supplements available. It is easy to get lost in the world of health supplements. Fish oil takes its place among this vast list of health supplement choices.

Many may have heard or read things about fish oil. There are all kinds of claims about the benefits of fish oil. What makes the news and into the public imagination is the benefit we get from the omega-3 fatty acids that are in fish oil. 

What can be lost on many of us is that fish oil has numerous health benefits, and there is real since behind these benefits. Of all the dietary supplements available, fish oil might be the one you want to include. 

What exactly is fish oil? How is it made? What are the sources of fish oil? What exactly are the real benefits of fish oil and taking a fish oil supplement. This guide will give you all the information you need to make informed decisions about fish oil and fish oil supplements. 

What is fish oil?

Fish oil is extracted from the tissue of fish like herring, tuna, anchovies, and mackerel. These are what are called fatty fish. Old fashioned cod liver oil is one such fish oil. 

The fatty tissue of these kinds of fish contains high levels of omega-3 fatty acids which are known to protect us against many diseases and health conditions. The World Health Organization recommends that we eat two portions of fatty fish a week to help get the omega-3 fatty acids we need. 

Since many of us do not or cannot eat fatty fish in the ways the WHO recommends, there are now plenty of fish oil supplements that provide all the benefits and protections of fatty fish. Fish oil supplements are usually composed of about 30 percent fish oil and 70 percent other oils. Most of them are also fortified with things like vitamin A and D. 

While there are omega-3 fatty acids in some plant-based sources, these simply do not have the same benefits as the omega-3 fatty acids derived from fish. The omega-3s derived from fish are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These omega-3 fatty acids are alpha-linolenic acid (ALA) and do not have the same benefits. 

How is fish oil made?

Fish oil is derived from species of fish called Pelagic fish. These are fish that generally live near the surface of the water. The most common species of fish harvested to make fish oil are sardines, anchovies, mackerel, salmon, and tuna. 

After the fish are caught the processing begins as they are cut into pieces using steam. The mass of cut fish is then pressed or centrifuged into fat-free solids, and liquid that contains both water and oils. 

The fat-free solids are further processed into fish meal to be used as animal feed. The liquid portion goes through another refinement process to separate the oil from the water. The water fraction is returned to the fat-free solids for further processing of fish mean. 

The oil portion is then refined to remove impurities. In the final stage of processing, antioxidants are added to the fish oil as it is prepared to be put into containers. 

What is fish oil good for?

Fish oil provides numerous health benefits. Studies of other cultures and their diets reveal that people who eat a diet that includes fatty fish tend to be much healthier than those who do not. These findings led researchers to explore the correlation between fatty fish and good health. Some of the health benefits of fish oil include:

Heart health

The benefits to the health of your heart from fish oil are many these are: 

• Increases levels of good cholesterol (HDL) while reducing bad cholesterol (LDL). 
• Lowers triglycerides by as much as 30 percent. 
• Helps lower blood pressure for those with high blood pressure.
• Reduces plaque in the blood that can harden and clog arteries. 
• Helps control heart arrhythmias. 

By providing all of these benefits, fish oil and fish oil supplements can vastly reduce your risk of heart disease and heart attack. 

Can help treat some mental disorders

The brain is made up of about 60 percent fat. A large percentage of this is omega-3 fatty acids. This means that omega-3 fatty acids are crucial for proper brain functions. Research on the effects of fish oil and the brain has shown that fish oil supplements can provide benefits to people who suffer from certain mental disorders. 

Some studies have shown that fish oil may prevent the onset or control of the symptoms of some mental disorders including some psychotic disorders. 

Other research has found that supplementing with fish oil can help reduce some of the symptoms of schizophrenia and bipolar disorder. 

May help with weight loss

Obesity is a serious and prevalent problem in the United States. Doctors define obesity as having a body mass index (BMI) of over 30.  Obesity puts you at risk of developing a host of health problems like heart disease and type 2 diabetes.  

Now researchers have found that fish oil, in conjunction with a balanced diet and regular exercise, can help improve body composition and help control risk factors for heart disease in obese people. Also, fish oil supplements help you lose weight. 

Good for your eyes

Our eyes rely on omega-3 fatty acids just like our brains. There is evidence to show that people who do not eat enough omega-3 fatty acids are more susceptible to diseases of the eye. 

 As we age, our eyes may begin to deteriorate. Age-related macular degeneration (AMD) is common. Studies show that consuming large amounts of fish oil can improve the vision of people who live with AMD. Taking a fish oil supplement can slow the progression of AMD. 

Reduce inflammation

Inflammation is a natural response as the body fights infection and responds to injuries. But when inflammation becomes chronic it can lead to serious health problems like obesity, diabetes, depression, and heart disease. 

Fish oil contains anti-inflammatory properties. Taking fish oil can reduce chronic inflammation and can be used to help treat many of the conditions associated with inflammation.  

Doctors have found that taking fish oil supplements can reduce the expression of a specific inflammatory molecule called cytokines. This is one of the makers of the potential damage that comes with chronic inflammation.   

Fish oil has also been shown to help reduce joint pain and stiffness associated with rheumatoid arthritis which is one illness that is caused by inflammation.  

Can fight depression

Depression is one of the most common mental disorders in the United States. Over 17 million adults struggle with depression. 

Researchers have found that people with serious depression all appear to have low levels of omega-3 fatty acids in their blood. Preliminary studies show that taking fish oil supplements boosts levels of omega-3 fatty acids and thereby relieves some of the symptoms of depression. 

May fight mental decline

As we age, our brain function begins to slow down. When this process is severe it is called neurodegeneration and can lead to conditions like Alzheimer's disease.  

People who eat large amounts of fish tend to show a less cognitive decline as they age. For this reason, doctors recommend taking fish oil supplements to help with the health of your brain. Studies have shown that taking fish oil supplements can help improve memory in older adults. 

Sources of fish oil

To get the levels of omega-3 fatty acids, you must eat the right foods. If for some reason you cannot eat foods that are high in omega-3 fatty acids, there are many supplements available that are just as effective. Below are some great sources of fish oil. 

As with any nutrient, dietary sources are considered to be the best.

Food sources

• Fish and other seafood (especially cold-water fatty fish, such as salmon, mackerel, tuna, herring, and sardines)
• Nuts and seeds (such as flaxseed, chia seeds, and walnuts)
• Plant oils (such as flaxseed oil, soybean oil, and canola oil)
• Fortified foods (such as certain brands of eggs, yogurt, juices, milk, soy beverages, and infant formulas)

Capsules

There are numerous safe and effective fish oil supplements available in the U.S. These are capsules containing fish oil and are usually fortified with other vitamins and minerals. Fish oil supplements are the most commonly used nutrition supplement in the United States. 

How much fish oil per day?

The World Health Organization recommends that we get 250-500 mg per day of fish oil. These amounts can vary depending on your physical health. 

As with any dietary supplement, it is always a good idea to discuss taking fish oil with your doctor to see how much is right for you.  

People who take fish oil to help treat specific conditions may need to take more than the recommended dose. 

Fish oil side effects

When taken properly, fish oil is widely considered to be safe for most people. There are safety concerns if you take fish oil in high doses. High levels of fish oil can prevent blood from clotting properly and lead to bleeding. 

High doses of fish oil can also inhibit your body’s ability to fight infections. This is generally only a problem for people who are already immunocompromised. 

Do not take high doses of fish oil without consulting your doctor. 

Some people who take fish oil have reported the following side effects:

• Belching
• Bad breath
• Nausea
• Loose stools
• Rash
• Nosebleeds

These side effects are anecdotal and do not constitute cause for warnings regarding the use of fish oil as a dietary supplement. 

Fish oil FAQs

What is fish oil? 

Fish oil is extracted from the tissue of fish like herring, tuna, anchovies, and mackerel. These are what are called fatty fish. The fatty tissue of these kinds of fish contains high levels of omega-3 fatty acids which are known to protect us against many diseases and health conditions. The World Health Organization recommends that we eat at least two portions of fatty fish a week to help get the omega-3 fatty acids we need.  

What are the benefits of fish oil? 

Fish oil provides many health benefits., but most significant is heart health. Fish oil can lower your bad cholesterol while increasing good cholesterol. Fish oil lowers triglyceride levels. Finally, fish oil can help combat high blood pressure by lowering blood pressure. 

How should I take fish oil?

Most doctors recommend you get fish oil and omega-3 fatty acids from dietary sources like fish and other seafood (especially cold-water fatty fish, such as salmon, mackerel, tuna, herring, and sardines). You can also take fish oil supplements in the form of capsules that are now widely available. Fish oil capsules are often fortified with other important vitamins and minerals. 

Are there any dangerous side effects of fish oil?

When taken correctly, fish oil side effects are largely inconvenient rather than dangerous. Fish oil taken in high doses can cause bleeding and can compromise your ability to fight infection. Consult your doctor before taking high doses of fish oil. 

Conclusion 

In studying the dietary habits of other cultures, scientists have come to find that cultures whose diets contain a large amount of fatty fish are generally more healthy and have a much lower incidence of heart disease than cultures that do not eat fatty fish. This led them to study the effects of fatty fish on human health.  

The conclusion is that the omega-3 fatty acids contained in fatty fish provide tremendous health benefits. Omega-3 fatty acids are extremely effective in preventing or treating heart disease. Omega-3 fatty acids from fish oil lower bad cholesterol and keep the heart-healthy. It also reduces inflammation and fights depression.

By consuming fish oil, whether from dietary sources like fatty fish, or in the form of a supplement is great for your all-around health. Fish oil has few side effects and is a safe way of maintaining the health of your heart and brain. 

Vitamin D is a staple from childhood. We are all familiar with the stamp on the side of the milk jug that tells us it is fortified with vitamin D and most of us have some sense that vitamin D is good for us.  

But how much thought do we give this ubiquitous nutrient beyond the milk jug? Vitamin D is essential to the health of our bones and teeth. We need vitamin D as part of our daily nutrition. Without a minimum amount of vitamin D, our health suffers.  

What exactly is vitamin D? How do we get vitamin D, and what is the amount of vitamin D we should consume on any given day? What are the sources of vitamin D? What are the consequences of not getting enough vitamin D? This guide will give you all the information you need to understand vitamin D and make sure you include the right foods for sufficient amounts of vitamin D. 

What is Vitamin D?

Vitamin D is a fat-soluble secosteroid that is absorbed through the intestines with the help of calcium, magnesium, and phosphate. 

Often called the sunshine vitamin, vitamin D is produced by the skin in response to sunlight. What we call vitamin D is a class of compounds that includes vitamin D-1, D-2, and D-3. Our bodies naturally produce vitamin D when the skin is exposed to direct sunlight. With the help of the above minerals, we produce enough vitamin D to stay healthy. 

Vitamin D plays a crucial role in several natural functions. It is important for the proper function of the immune system and for the healthy growth of bones and teeth. Vitamin D also helps protect against some specific diseases. 

Vitamin D deficiency leads to some serious problems. These include developmental abnormalities of the bones, soft bones, and fragile bones, or osteoporosis. 

Vitamin D benefits

The fact foods are fortified with vitamin D should make it clear that it is a necessary part of our daily nutrition. Vitamin D is central to maintaining good health as it provides a host of benefits. Some of these benefits include:

Healthy bones 

Vitamin D is crucial to the proper regulation of calcium in the body and maintains the proper level of phosphorus in the blood. These factors are important to healthy bones and bone development.  

Vitamin D allows the intestines to absorb calcium and reclaim calcium from the kidneys. Without vitamin D, calcium would simply be excreted from the body. Calcium is one of the key factors in healthy bones. 

Children who do not get enough vitamin D have bones that develop improperly and will get soft bones, a condition called osteomalacia. In adults, not enough vitamin D results in weak and brittle bones, we know this as osteoporosis.   

Reduces your risk of the flu

A review of several studies showed that vitamin D can reduce your risk of contracting influenza. 

Boosts infant health

The health of infants depends on vitamin D in several ways. For starters, insufficient vitamin D in infants has been linked to high blood pressure. This is due to stiffness in the arterial walls that come from a vitamin D deficiency in infants. 

Other studies have shown that insufficient vitamin D in infants leads to the development of allergies. An increase in allergic sensitivities is linked to a lack of vitamin D. Researchers discovered this link by observing children who live near the equator where they are exposed to massive amounts of sunlight. These children showed almost no signs of allergies and the incidence of epinephrine injections is extremely low. 

Finally, the anti-inflammatory effects of vitamin D have been linked to a lower rate of asthma among children who get proper amounts of vitamin D. 

Pregnancy health

Doctors now know that a lack of vitamin D during pregnancy leads to an increased risk of preeclampsia and premature birth. Preeclampsia is a condition during pregnancy where there is a sudden rise in blood pressure and swelling, mostly in the face, hands, and feet.

Vitamin D deficiency during pregnancy has also been linked to gestational diabetes and bacterial vaginosis in women.  

Fights disease

Most of the primary benefits of vitamin D are well-known. But recent research has linked vitamin D with protection against diseases. Vitamin d has been shown to help resist the development of multiple sclerosis and it helps reduce the chances of childhood flu. 

Fights depression 

Some recent research shows that vitamin D has a positive impact on moods. One study demonstrated that vitamin D fights depressions. Researchers found that people suffering from depression who were given vitamin D supplements showed significant improvements in their symptoms. 

Another study found that people who suffer from anxiety and depression all had a vitamin D deficiency. This suggests that vitamin D is linked to the development of both anxiety and depression. 

Helps you lose weight

If you are trying to lose weight, you may want to consider including a vitamin D supplement in your regimen. There is evidence that vitamin D helps people lose weight. 

A recent study showed that people who are taking calcium and vitamin D supplements experienced a collateral effect of reduced appetite. This helped them lose more weight in less time. 

The fact that vitamin D helps you lose weight has led researchers to link vitamin D with improved heart health and reduced risk of heart disease. 

Sources of Vitamin D

The most common way to get vitamin D is by getting enough sunlight. Vitamin D is produced in the skin by reacting with sunlight. This, of course, require sufficient minerals and other nutrients to work correctly 

There are several foods that are rich in vitamin d. Some of these foods include: 

• fatty fish, such as salmon, mackerel, and tuna
• egg yolks
• cheese
• beef liver
• mushrooms
• fortified milk
• fortified cereals and juices 

Again, the best way to get enough vitamin D is by being out in the sun. Simply by spending some time in the sun our bodies can produce all the vitamin d we need in a day. Some tips for getting vitamin D from sunlight include:

• 15 minutes for a person with light skin
• a couple of hours for a person with dark skin

Very few foods contain significant amounts of vitamin D, so people can ensure they get enough of the vitamin by scheduling regular time outdoors.

When the sun’s ultraviolet B (UVB) rays hit a person’s skin, processes inside the tissue start making vitamin D for the body to use. It is essential to remember, however, that too much sun exposure can burn the skin and potentially lead to skin cancer.

Vitamin D helps the body to absorb calcium, which is one of the main building blocks of bone. The body also needs vitamin D to keep the nerves, muscles, and immune system working properly.

Deficiency of Vitamin D

Vitamin D deficiency is a serious problem. Though not as prevalent in western countries as it once was, vitamin d deficiency still occurs for a variety of reasons. 

Some of the common causes of vitamin D deficiency can include:

Skin type: Darker skin and the overuse of sunscreen can reduce the body’s ability to absorb the ultraviolet radiation B rays that are necessary to produce vitamin D. 

Sunscreen: Sunscreen with an SPF factor of 30 or higher will inhibit your body's ability to properly absorb sunlight for the production of vitamin D. Some sunscreens can inhibit the absorption of ultraviolet B rays by as much as 95 percent.  

Geographical location: People who live in northern regions or areas with high pollution levels can suffer from vitamin D deficiency from lack of sunlight. People who work night shifts and those who are homebound can also suffer from this problem. 

Breastfeeding: Children who are exclusively breastfed should get some kind of vitamin D supplement. The American Academy of Pediatrics recommends that breastfed infants receive 400 IU per day of oral vitamin D. 

We can always make up for a lack of sunlight and vitamin D by taking a vitamin D supplement. However, doctors recommend that we get our vitamin D through natural sources since these are the most readily usable by the human body. 

Symptoms of vitamin D deficiency range from mild to severe. Some of the common symptoms of vitamin D deficiency include:

• regular sickness or infection
• fatigue
• bone and back pain
• low mood
• impaired wound healing
• hair loss
• muscle pain

Long term vitamin D deficiency can lead to some severe illnesses. These illnesses include:

• cardiovascular conditions
• autoimmune problems
• neurological diseases
• infections
• pregnancy complications
• certain cancers, especially breast, prostate, and colon.

The good news is that it is now easy to get all the vitamin D you need. Even those who are at risk for vitamin D deficiency can get vitamin D from natural and fortified food sources, as well as supplements. 

Vitamin D dosage

Vitamin D is generally measured in micrograms or international units (IU). One microgram is equal to 40 IU. The recommended dosage of vitamin D is relative to age. 

People can measure vitamin D intake in micrograms (mcg) or international units (IU). One microgram of vitamin D is equal to 40 IU.

• Infants 0–12 months: 400 IU (10 mcg).
• Children 1–18 years: 600 IU (15 mcg).
• Adults up to 70 years: 600 IU (15 mcg).
• Adults over 70 years: 800 IU (20 mcg).
• Pregnant or lactating women: 600 IU (15 mcg).

You can generally get enough vitamin D from sunlight by exposing your skin to the sun for about 5-10 minutes a day, 2-3 times a week. Vitamin D breaks down quickly and needs to be replenished regularly. Take extra care to get vitamin D during winter months when sunlight is diminished. 

Side effects of Vitamin D 

The only issue with vitamin D is getting too much of it. The upper limit of how much vitamin D you should get in a day is 4000 IU. Beyond this, there are a few side effects to take note of. These include:

• loss of appetite
• dry mouth
• a metallic taste
• vomiting
• constipation
• diarrhea

Again, you should be able to get all the vitamin D you need from sunlight. If you take a vitamin D supplement, just be aware of how much you are taking at any given time and adjust accordingly. 

Vitamin D FAQs

What is vitamin D? 

Vitamin D is a fat-soluble secosteroid that is absorbed through the intestines with the help of calcium, magnesium, and phosphate. 

How do we get vitamin D? 

The most common way to get vitamin D is by getting enough sunlight. Vitamin D is produced in the skin by reacting with sunlight.

What food contains vitamin D? 

Fatty fish, such as salmon, mackerel, and tuna, egg yolks, cheese, beef liver, mushrooms, fortified milk, and fortified cereals and juices. 

What are the benefits of vitamin D? 

Vitamin D builds healthy bones and teeth. It can help fight disease, reduce depression, and help you lose weight. 

Conclusion

Common vitamin D, the vitamin we have seen on milk cartons all our lives, is a powerful and essential nutrient for building healthy bones and teeth. It can help us lose weight and fight depression and anxiety. This common nutrient has more to it than most of us are aware of. 

Perhaps one of the most surprising things about vitamin D is that we make it ourselves by being in the sun. simply by spending time in the sun, our bodies, with the help of some key nutrients, make vitamin D on its own. 

There are also some serious consequences to not getting enough vitamin D. Soft and brittle bones are the results of a vitamin D deficiency. Thankfully, this is rare these days thanks to vitamin D fortified foods and a greater awareness of nutrition in general. 

There are some great vitamin D supplements for people who struggle to get the recommended amount of vitamin D and for people with extra needs like older people. The important thing to remember is that vitamin D is essential. Get some sun and stay healthy. 

Magnesium is one of the most abundant minerals in the body. It is involved in over 600 functions in our bodies and is therefore essential to our health. Still, almost 70 percent of Americans do not get enough magnesium in their diets. 

Magnesium is one of the key minerals we require for our health. Insufficient magnesium is linked to a variety of health problems. Things like general weakness, depression, and high blood pressure are at least partially due to not getting enough magnesium. 

Still, magnesium is easily available in a variety of dietary sources. It is quite easy to get enough magnesium in your diet if you are eating the right foods. Like any other nutrient, making sure we get sufficient magnesium is a matter of simply paying attention

There are also many magnesium supplements available. For those who, for whatever reason, cannot get enough magnesium, you can supplement with something as simple as a multivitamin. 

What is magnesium? What foods contain magnesium? What are the health benefits of magnesium? What are the consequences of not getting enough magnesium? This guide will give you all the information you need on magnesium, its importance, and how to make sure you get enough. 

What is Magnesium?

Magnesium is a simple element. It is one of the most abundant elements on Earth. It occurs naturally bound with other elements to form things like magnesium salts, and this is how it makes its way into food sources and the human body. 

Magnesium works with things like phosphate compounds to form chemicals like ATP, the most basic energy source in the body, and DNA. Magnesium also binds with more complex chemicals to form enzymes. We take magnesium compounds in certain medications like milk of magnesia as an antacid and laxative. Magnesium compounds are also used in more complex medical interventions such as those used to treat eclampsia. 

Types of magnesium

Natural forms of magnesium work in our bodies in important ways. Some of the more common forms of magnesium include:

Magnesium citrate

Magnesium citrate is magnesium that is bound with citric acid. It occurs naturally in citrus fruits and is often used as a flavor preservative. Magnesium citrate can also be taken as a magnesium supplement. 

Magnesium oxide

This is simply magnesium that is bound with oxygen. It is a white powdery substance and is often sold in the form of a capsule. Magnesium oxide is used as a laxative and is sold as milk of magnesia. It can also be used to treat heartburn. 

Magnesium chloride

Magnesium chloride is a common magnesium salt that is bound with chlorine. Chlorine itself is extremely unstable and binds easily with elements like magnesium and sodium. This is why they are common forms of salt. 

Magnesium chloride can also be used as an antacid to treat heartburn. It can also be used as a magnesium supplement. Magnesium chloride is also found in some topical ointments for treating sore muscles. 

Magnesium lactate

Magnesium lactate is magnesium bound with lactic acid. Lactic acid is produced by our muscles and blood cells. 

Magnesium lactate can be produced by our muscles and blood cells. It is frequently used as a food additive to fortify them with magnesium. Magnesium lactate can be used to help with digestion.

Magnesium malate

This is magnesium bound with malic acid. It occurs naturally in many foods, fruits, and wine. Magnesium malate has a bitter taste and can be used to enhance flavors in some foods. Magnesium malate absorbs easily in the digestive tract and makes for a great source of magnesium. 

Magnesium taurate

Magnesium taurate contains the important amino acid taurine. Taurine plays an important role in regulating blood sugar. Magnesium taurate may also help regulate blood pressure. 

How does magnesium work?

Magnesium is a crucial chemical component in over 300 enzyme systems in the body. It plays a part in chemical reactions in the body that involve protein synthesis, muscle and nerve function, blood glucose levels, and blood pressure regulation. 

Magnesium is important for the production of energy throughout the human body. The elemental form of energy we use is a chemical called adenosine triphosphate (ATP Magnesium is crucial for the production and regulation of ATP.

Magnesium is also a key component of bone development. And magnesium is central to the synthesis of DNA and RNA, the elemental building blocks of life. 

Magnesium benefits

As we can see, magnesium is essential to our health. It is part of the balance of maintaining our entire physical system. Some of the key benefits of magnesium also include:

Healthy brain function

Magnesium is one of the key factors in relaying signals between your brain and the rest of your body. 

There are some important receptors in nerve cells: N-methyl-D-aspartate (NMDA) receptors. Magnesium functions as a facilitator between these cells, making it possible for them to communicate. In this way, magnesium assists in brain development, memory, and learning capacity. 

In healthy people, magnesium sits inside NMDA receptors and makes it possible for signals to cross without straining the receptors. When magnesium levels get too low, these NMDA receptors can get blocked from overstimulation. This can lead to long-term brain damage. 

Maintains a healthy heartbeat

Magnesium works with calcium to maintain the heartbeat. Calcium enters the system and heart muscles causing the muscles to contract. Magnesium causes the opposite reaction and allows the heart muscle to relax. The balance of calcium and magnesium makes it possible for our heart muscle to contract and relax into a regular heartbeat. 

When magnesium levels get too low, the heart muscle contracts until it is overstimulated and overworked. The most common symptom of this problem is a rapid or irregular heartbeat. This can lead to life-threatening problems. 

What is more, there is a sodium/ potassium reaction that maintains regular electrical impulses to the heart. Magnesium regulates this reaction and further maintains a regular heartbeat. 

Regulates regular muscle functions

Just as magnesium helps control the heart, it performs similar functions in our muscles. Magnesium is a calcium blocker. Calcium binds with specific proteins in the muscles that change their shape. This causes muscles to contract.

Magnesium competes with calcium and blocks it from binding with proteins and muscles, then relaxes. In this way, we get a full contraction and release of the muscle.

A magnesium deficiency can cause muscle cramps and muscle spasms since the calcium/magnesium reaction is incomplete. 

Can lower blood pressure

Recent studies have shown that magnesium lowers blood pressure in people who have hypertension. An analysis of over 30 studies of people with hypertension showed a significant drop in both systolic and diastolic blood pressure from taking a magnesium supplement. 

Reduces the risk of heart disease

Several recent studies have linked magnesium with a reduced risk of heart disease. In one study, researchers found that people with the lowest magnesium levels had the highest risk of heart disease. This correlation led them to link magnesium with heart health. 

It is thought that the anti-inflammatory effects of magnesium reduced the risk of heart disease. Taking a supplement that contains 100 mg or more of magnesium reduces the risk of heart disease and stroke by as much as 22 percent. 

May control blood sugar levels

People who live with type 2 diabetes also tend to have low magnesium levels. Magnesium helps to control blood sugar levels and insulin. 

Cells have receptors for insulin, and magnesium plays a part in how these receptors function. Low magnesium levels cause the receptors to malfunction and this throws off blood sugar levels, especially in people with type 2 diabetes. 

An analysis of multiple studies demonstrated that magnesium supplements significantly reduced blood sugar levels in people with type 2 diabetes.  

Can help you sleep

Magnesium can improve the quality of your sleep. It can help you fall asleep faster and get better quality sleep. A study of adults with sleep disorders found that a daily supplement of magnesium improves their ability to get to sleep and remain asleep.

It appears that magnesium plays an important role in the regulation of certain nerve receptors that control the brain activity that allows you to calm down. By increasing the levels of magnesium in your system, you can help regulate these receptors toward better sleep. 

Fights depression

Researchers have found that low levels of magnesium can be linked to depression. In one study, researchers found that in more than 8000 adults, those with the lowest levels of magnesium were the most at risk for developing depression. 

One reason for this correlation is that magnesium helps regulate brain function. Low levels of magnesium can inhibit certain brain functions leading to depression. Several studies have found that a magnesium supplement can be as effective as anti-depression medications in some patients. 

Fights migraines

Some studies have found that magnesium levels can control migraines. Adults who suffer from migraines experienced significantly fewer episodes when their magnesium levels were increased. 

One study that tracked individuals over 12 weeks found that people who took a 600 mg magnesium supplement experienced 42 percent fewer migraines before taking any magnesium. 

It appears that the way magnesium works toward proper brain function has an impact on the potential for developing migraines. 

Food sources with magnesium

It turns out that few of us get the recommended daily intake of magnesium (400-420 for men and 310-320 for women) in our diets. Yet, many foods are great sources of magnesium. These foods include (magnesium in grams):

• Pumpkin seeds 0.25 cup, 16 grams
• Spinach 1 cup, 180 grams
• Swiss chard 1 cup, 1175 grams
• Black beans 1 cup, 172 grams
• Flaxseeds 1 ounce, 28 grams
• Beet greens 1 cup, 144 grams
• Almonds 1 ounce, 28 grams
• Cashews 1 ounce, 28 grams
• Dark chocolate 1 ounce, 28 grams
• Avocado 1 medium 200 grams
• Tofu 3.5 ounces. 100 grams
• Salmon 3.5 ounces 10 grams

If for any reason you do not seem to be able to get the magnesium you need from dietary sources, magnesium supplements are easily tolerated. Supplements that contain magnesium glycinate, gluconate, and citrate are easily absorbed by the body.  

As with all supplements, it is best to talk to your doctor before taking a magnesium supplement. Magnesium supplements can interfere with some medications like those for high blood pressure, antibiotics, and diuretics. 

Magnesium side effects and precautions

Magnesium supplements are considered safe. However, it is best to check with your doctor before taking a magnesium supplement especially if you have any medical conditions. 

Magnesium supplements can interfere with diuretic and heart medications, as well as certain antibiotics. 

Few people experience side effects from magnesium supplements. However, some side effects can include diarrhea, nausea, and vomiting. These effects are usually associated with large doses. 

People with kidney disease are at a higher risk for the side effects of magnesium. 

Magnesium dosage

The recommended dose of magnesium per day is 200-400 mg. This means it is possible to get all the magnesium you need from a supplement. 

Conclusion

Magnesium is one of the most common minerals in the world. It is one of the essential elements for life, including human life. Numerous foods contain abundant quantities of magnesium.

Still, most people do not get enough magnesium in their diets. This can lead to some serious problems. Magnesium plays a role in over 600 functions in the human body, including the proper function of the heart. 

Magnesium also has tremendous health benefits. Everything from regulating your muscles to getting a good night’s sleep can depend on proper amounts of magnesium in your system. 

Since magnesium is such an important part of life, it occurs naturally in many food sources. With a little attention to magnesium-rich foods, you can get all the magnesium you need from dietary sources.

If you are not getting enough magnesium in your diet, there are many great magnesium supplements. Magnesium supplements are generally tolerated well with few side effects. It is possible to get your full magnesium recommended intake from supplements.  

Antioxidants are in the news quite a lot. Anyone who follows the latest health information has read about or heard about antioxidants. For this reason, we tend to assume that everyone knows what antioxidants are and what they do. 

Probably the most common piece of information on antioxidants is that they fight cancer. Antioxidants are known to reduce our risk of cancer by eliminating dangerous chemicals in the body that cause cancer. But there is much more to antioxidants than this fact. 

Antioxidants are powerful and natural compounds that provide numerous benefits for our bodies. It is also widely understood that certain foods are rich in antioxidants. Vitamin C from fresh fruits is one of the food groups that make the news frequently. 

Yet, antioxidants are complex biochemical agents. There is an entire world of science behind antioxidants and how they benefit the body. What do we know about antioxidants? What are the many benefits of antioxidants? And how do we get the most out of antioxidants in our daily lives? This guide will give you the information you need to better understand the benefits of antioxidants and how to make the most of them.    

What are antioxidants?

Antioxidants are, in short, compounds that prevent or inhibit oxidation in the body. While oxidation is a natural part of biological functions, oxidation tends to create damage when it becomes too prevalent. 

Oxidation in the body, as the result of the presence of certain types of other chemicals from the diet, cause damage to cells by breaking down cellular walls. This type of cell damage can lead to further damage to cellular DNA, for example, and this can lead to changes in the cells that lead to cancer and other diseases. 

Primary examples of antioxidants include vitamins C and E. These are called carotenoids. They are specific kinds of antioxidants that prevent cell damage. 

Part of the process of breaking down nutrients is a chemical reaction like oxidation. In the course of normal metabolic processes, the body will, through oxidation, release what are called free radicals. These are a type of chemical that needs to bond with some other chemical and will literally break apart cell tissue to bond. Together, these types of chemicals are called Reactive Oxygen Species (ROS). ROSs will react with proteins in cell ways and with the DNA in the cell nucleus. As a result, ROSs are the leading cause of a wide range of diseases including cancer. 

Antioxidants are the primary chemicals that can block these ROSs from breaking down cellular tissue and cellular DNA. The good news is that you can get all the antioxidants you need from the foods you eat.  

There are some important lifestyle and environmental factors that are known to cause excessive free radicals in the body. These include:

• Air pollution
• Cigarette smoke
• Alcohol consumption
• Toxins
• High blood pressure
• High blood sugar
• Eating too many polyunsaturated fats
• Too much iron, magnesium, copper, and zinc
• Low oxygen to the body
• Overly intense and prolonged exercise

The factors lead to an excess of free radicals in the body. By making sure you eat the right kinds of foods that contain antioxidants, you can ensure that there are enough antioxidants in your system to block these free radicals from doing damage. By relying on a diet that is rich in antioxidants, and by avoiding things like smoking and excessive alcohol, you can minimize the damage done by free radicals and significantly reduce your risk of cancer and other dangerous diseases. 

Getting antioxidants in your diet is quite easy. Many antioxidant-rich foods happen to be some of our favorites. Cocoa, for instance, is rich in antioxidants. Other great sources of antioxidants include fruits, vegetables, whole grains, nuts, seeds, herbs, and spices. An additional benefit to many of these foods is that they are filled with healthy fiber and tend to reduce bad cholesterol. 

Antioxidants benefits

The benefits of antioxidants do not fit into a single list since the way antioxidants work affects the body in different ways. Since antioxidants provide benefits at the cellular level, benefits for one organ system are different than another. For example, free radicals provide benefits for proteins in ways that differ from the way they impact DNA.

All of this comes down to some basic chemistry. Free radicals are compounds that have at least one free electron. Since this electron needs to bond with another compound to share a proton, the free radical will strip away the chemical integrity of biological systems to bond. Free radicals literally interrupt cell tissue through its chemical makeup.   

Cell damage begins at the level of protein and DNA molecules and this is why the damage from free radicals can become so profound. By interrupting the structural integrity of the cell tissue, it causes these cells to become a danger to our bodies.

Antioxidants provide a free chemical site on which free radicals can bond and be safely eliminated from the body. By binding up the unpaired electron, free radicals are effectively converted into harmless elements that are either incorporated into our bodies or expelled through natural processes of elimination. The liver, for example, will remove these elements from the bloodstream, and this minimizes any potential damage. 

Free radicals that circulate have been linked to several common and fatal conditions. Free radicals are at least partially the cause of things like:

• Cancer
• Heart disease
• Declining brain function
• Declining immune system. 

There are in fact over 50 diseases known to be linked to the presence of free radicals. You can easily prevent these diseases by making sure your diet includes foods that contain antioxidants. 

Types of antioxidants

Antioxidants come in two primary forms. Water-soluble antioxidants perform their work on the outside of cells. Fat-soluble antioxidants work on the inside of cells, protecting DNA and other interior proteins. Both types of antioxidants work mainly by preventing damage to cell protein. 

The most common and most important dietary antioxidants include:

Vitamin C. This is water-soluble and also comes in a supplement. 

Vitamin E. Fat-soluble. Vitamin E plays a crucial role in protecting cell membranes from damage. 

Flavonoids. These are plant-based antioxidants. 

Curcuminoids. These are especially notable since they are found in things like turmeric and extra virgin olive oil. These also have powerful anti-inflammatory properties.  Inflammation is a normal biological response, but chronic inflammation causes several serious illnesses. 

Sources of antioxidants

We can get all the antioxidants we need from dietary sources. For additional help with antioxidants, you can take things like a multivitamin that contains vitamin C, for example. Some of the best dietary sources of antioxidants include:

Dark Chocolate

This is healthier than other forms of chocolate. It has more nutritional value and it is much higher in antioxidants. Any diet that is rich in plants is high in antioxidants. Plant-based foods naturally contain antioxidants. 

Berries, green, tea, and coffee

Here are some of our favorites. Since most of us start the day with coffee, we are already getting a dose of antioxidants in our morning ritual. Green tea is a great alternative, and berries make a fine addition to any breakfast. 

Meat and fish

Both are rich in antioxidants. You should pay attention to your meat intake since this can offset the benefit of antioxidants with other things like too much cholesterol. Antioxidants tend to increase the shelf-life of many foods. They are frequently added to food products as a preservative. For example, vitamin C is often added to processed foods to preserve the product. 

Pecans

These are a great source of healthy fats and minerals, plus contain a high amount of antioxidants.

Artichokes are especially rich in the antioxidant known as chlorogenic acid. Studies suggest that the antioxidant and anti-inflammatory benefits of chlorogenic acid may reduce the risk of certain cancers, type 2 diabetes, and heart disease.

Kale

A cruciferous vegetable, kale is a member of the group of vegetables cultivated from the species Brassica oleracea. Other members include broccoli and cauliflower. It is one of the most nutritious greens on the planet and is rich in vitamins A, K, and C. It’s also rich in antioxidants. 

Red Cabbage

Also known as purple cabbage, it is rich in vitamins C, K, and A, and has a high antioxidant content.

Beans

This is a diverse group of legumes that are inexpensive and healthy. They are also incredibly high in fiber and are a great source of antioxidants. 

Beets

Also known as beetroot, are the roots of a vegetable scientifically known as Beta vulgaris. They have a mild taste and are a great source of fiber, potassium, iron, folate, and antioxidants. Beetroot is also extracted for antioxidant supplements.  

Spinach. This is one of the most nutritionally dense vegetables. It’s loaded with vitamins, minerals, and antioxidants, and is incredibly low in calories. 

Antioxidants side effects

If you get most, if not all, of your antioxidants from dietary sources, you should not experience any ill effects. However, you do need to be careful with antioxidant supplements. 

Some people have a difficult time with some major sources of antioxidants. People with certain food allergies, for example, may not be able to get enough antioxidants in their diets. Many healthy and safe supplements contain antioxidants, and many of these are simple vitamin supplements.

Taking antioxidant supplements can lead to some side effects. These can include:    

• Signs of an allergic reaction, like rash; hives; itching; red, swollen, blistered, or peeling skin with or without fever; wheezing; tightness in the chest or throat; trouble breathing, swallowing, or talking; unusual hoarseness; or swelling of the mouth, face, lips, tongue, or throat.
• Very upset stomach or throwing up.
• Severe diarrhea.
• Very bad constipation.
• Muscle weakness.
• Numbness and tingling.

These side effects are generally rare. Few people take enough antioxidant supplements to cause these problems. 

In addition to antioxidant side effects, there is what is called the antioxidant paradox. When there is too high a concentration of antioxidants in the body, they can begin to do damage themselves. Too much antioxidant in our system can lead to damage of another kind and defeat the purpose of taking antioxidants.  

You should bear in mind that most research on antioxidants shows that antioxidants derived from diet provide more benefits than those from a supplement. In studies that compared people who got antioxidants in their diet with those who took antioxidant supplements that contained the same level and the same kinds of antioxidants, the people who relied on dietary antioxidants saw greater benefit than those who took the supplements. There appears to be a synergistic effect that comes with antioxidants that are in foods that isolated antioxidants cannot provide.

Antioxidants FAQs

What are antioxidants? 

Antioxidants are compounds that prevent or inhibit oxidation in the body. While oxidation is a natural part of biological functions, oxidation tends to create damage when it becomes too prevalent. 

How do antioxidants work? 

Antioxidants work by binding with dangerous free radicals in the body and making it possible for them to be eliminated through the liver and kidneys. 

How do we get antioxidants?

The best way to get antioxidants is by eating foods that are rich in antioxidants like fresh fruits and vegetables. 

What are the benefits of antioxidants? 

Antioxidants prevent damage to cells that can lead to serious illnesses such as cancer, heart disease, and a declining immune system. 

Can I take an antioxidant supplement? 

Yes, there are many great antioxidant supplements, many of which are simple multivitamins. 

Conclusion

As scientists study common but serious illnesses, they discover more ways to fight these illnesses. Things like heart disease and cancer, it is now known, can be prevented by taking some simple steps like not smoking and eating right. Part of a healthy diet needs to include foods that are rich in antioxidants. 

In addition to being active, exercising, and eating a healthy diet, paying attention to eating foods that contain antioxidants can prevent many serious illnesses. Since antioxidants are now understood to block the damage caused by free radicals in the body, we can prevent that kind of damage from causing serious illness.

Antioxidants present a simple preventative measure that can not only keep us healthy but can extend our lives. What is more, antioxidants are present in a multitude of foods. Things like fresh fruits and vegetables provide us with all the antioxidants we need to prevent damage to cells. 

For those of us who need a little extra push with antioxidants, numerous healthy and safe supplements contain antioxidants. Just remember to take care when taking any supplement, try to focus on foods that contain antioxidants, and maintain a healthy lifestyle. 

We all think we know about electrolytes. The term has become something of an advertising slogan as all kinds of products hit the market that advertises electrolytes. Electrolyte water and energy drinks are everywhere. 

But there is some real science behind electrolytes, and there are some reasons why people pay attention to them. It is one thing to keep a good supply of water with you to stay hydrated. It adds another dimension when that water contains electrolytes. 

The pint is, we all have a sense that electrolytes are good for us and that we need them. The reasons why we need electrolytes may be a bit more complicated. Electrolytes play crucial roles in our health in several ways. Everything from blood balance to muscle function depends at least in part on getting enough electrolytes. 

What are electrolytes, exactly? How do electrolytes work in the body? What happens if we do not get enough electrolytes? The science behind electrolytes gives answers to these questions. This guide will give you what you need to be properly informed on electrolytes so you can stay healthy and fit. 

What are electrolytes?

Put in the simplest terms, electrolytes, and chemicals that conduct electricity in the body when they are mixed with water. Electrolytes regulate nerve and muscle function, they help hydrate the body, they balance blood acidity and blood pressure, and they help repair damaged tissue. 

Muscles and neurons (brain cells) are often referred to as “electric tissues” because they rely on electrolytes and the ability to conduct electrical impulses to function. The balance of electrolytes and water in these cells determines their ability to function properly.

The critical electrolytes in the human body include:

• sodium
• potassium
• calcium
• bicarbonate
• magnesium
• chloride
• phosphate

A good example is muscle cells. To function at all, muscle cells require calcium, sodium, and potassium. These electrolytes allow muscles to contract. When we do not have enough of these electrolytes, our muscles will not function properly. When it comes to exercise and other physical activity, an imbalance of these electrolytes can be disastrous. 

Electrolytes imbalance

The levels of electrolytes in the blood can change in relation to water concentrations. Electrolytes can become too high or too low. This is what we mean when we talk about an electrolyte imbalance. 

We lose electrolytes by sweating during exercise and other physical exertion, and this includes things like sodium and potassium. We can also lose electrolytes due to rapid fluid loss such as what occurs with vomiting and diarrhea. This is why you are told to keep replenishing electrolytes when you are ill. 

When any of these things happen, we need to replenish electrolytes. The kidneys and several hormones regulate the concentrations of electrolytes in the blood. If the levels of one electrolyte or another get too high or too low, the kidneys and these hormones will begin to function incorrectly. 

An electrolyte imbalance occurs when the concentrations of a specific electrolyte become too high. When a given electrolyte concentration gets too low, we experience an imbalance of a different order. 

Symptoms of an electrolyte imbalance can be severe. An electrolyte imbalance from dangerous concentrations of magnesium, sodium, potassium, or calcium can result in the following: 

• irregular heartbeat
• weakness
• bone disorders
• twitching
• changes in blood pressure
• confusion
• seizures
• numbness
• nervous system disorders
• excessive tiredness
• convulsions
• muscle spasm

Dangerously high concentrations of calcium can occur especially in people who are living with breast cancer or multiple myeloma, a form of cancer that affects blood plasma cells. This happens because of the destruction of bone tissue. 

Symptoms include:

• frequent urination
• irregular heartbeat
• lethargy
• fatigue
• moodiness and irritability
• nausea
• stomach pain
• vomiting
• extreme muscle weakness
• thirst
• dry mouth or throat
• total loss of appetite
• coma
• confusion
• constipation

High concentrations of calcium are the result of these cancers or cancer treatment. 

There are several causes of electrolyte imbalances. These range from acute illnesses to signs of aging. Some of the causes of electrolyte imbalance include:

There are several reasons for an electrolyte imbalance, including:

• kidney disease
• not replenishing electrolytes or staying hydrated after exercise
• prolonged periods of vomiting or diarrhea
• poor diet
• severe dehydration
• an imbalance of the acid-base, or the proportion of acids and alkalis in the body
• congestive heart failure
• cancer treatment
• some drugs, such as diuretics
• bulimia
• age, as the kidneys of older adults, become less efficient over time

People who are suffering from many of these serious illnesses are monitored for electrolyte balance as a matter of course in their treatment. As you can see, many of the causes of electrolyte imbalances are preventable. This is why we need to monitor our electrolyte intake to make sure we are maintaining the proper balance. 

Monitoring electrolytes

If you are healthy, you can generally maintain a solid electrolyte balance by staying hydrated and eating a balanced diet. For people who work out, engage in high-intensity athletic training, or do physically demanding work, you will likely need some kind of hydration that includes electrolytes since you will shed electrolytes quickly.

Otherwise, an electrolyte panel can be used to screen for electrolyte imbalances. This measures the electrolytes in your blood with an acid-based test/ This also measures kidney function. These tests can also monitor electrolytes throughout any medical treatment that may put you at risk for developing an electrolyte imbalance. 

A doctor will sometimes include an electrolyte panel as part of a routine physical exam. Electrolytes are measured in millimoles per liter (mmol/L). These kinds of tests are often part of any stay in the hospital, especially if you came in through the emergency room. 

If anyone's electrolyte is found to be too high or too low, the doctor will continue to monitor your electrolyte levels until it is established that you are stable. This can be done by measuring blood gases. 

In the event of an electrolyte imbalance, you may be treated with specific drugs designed to stabilize your blood balance and restore electrolyte balance. These may include things like diuretics. 

In the case of severe electrolyte imbalance, you may require an IV drip that replenishes electrolytes. Low sodium, for example, may require a direct infusion of electrolytes to regain the necessary balance. This involves a solution of water and sodium lactate. 

In the case of severe loss of water such that electrolytes become too concentrated in the blood, an IV treatment of water and glucose may be given to restore balance. 

Sources of electrolytes

The best way to maintain a healthy electrolyte balance is with a healthy diet. Proper hydration and eating right will most often keep your electrolytes balanced and healthy. 

The main sources of electrolytes are fruits and vegetables. For most people in the western world, the main source of sodium and chloride is simple table salt.  

Electrolytes and their sources are listed below:

• Sodium: Pickled foods, cheese, and table salt.
• Chloride: Table salt.
• Potassium: Fruits and vegetables like bananas, avocado, and sweet potato.
• Magnesium: Seeds and nuts.
• Calcium: Dairy products, fortified dairy alternatives, and green leafy vegetables.

Some electrolytes are produced by the body. Sodium bicarbonate is an example. 

If it becomes necessary to supplement electrolytes the most common sources are bottled waters that contain electrolytes. These are great for people who are extremely active and tend to lose electrolytes at a high rate. 

In other cases, such as periods of illness that cause vomiting and/or diarrhea, you may need to supplement electrolytes. Some type of electrolyte water is one of the best bets, although there are some fine electrolyte supplements which we will describe below. 

Supplements are also an option for managing low levels of an electrolyte. For example, older adults often do not consume enough potassium, and levels may also be reduced by treatments with corticosteroid or diuretic medication. In these instances, potassium tablets can boost the concentration in the blood.

It is a good idea to be careful with electrolyte supplements. Electrolyte levels that are too high can cause serious problems. Just make sure to read the ingredients on the product label of electrolyte supplements to make sure you do not consume too much.  

As with any nutritional supplement, it is always best to talk to your doctor before using them.

Electrolytes FAQs

What are electrolytes? 

Put in the simplest terms, electrolytes, and chemicals that conduct electricity in the body when they are mixed with water. Electrolytes regulate nerve and muscle function, they help hydrate the body, they balance blood acidity and blood pressure, and they help repair damaged tissue.

What is an electrolyte imbalance? 

An electrolyte imbalance occurs when the concentrations of a specific electrolyte become too high. When a given electrolyte concentration gets too low, we experience an imbalance of a different order. 

What causes an electrolyte imbalance? 

Electrolyte imbalances are most often caused by illnesses that cause things like vomiting and diarrhea. They can also be caused by excessive exercise and physical exertion. 

How is an electrolyte imbalance treated? 

Medically, doctors will do a procedure that measures your electrolyte levels. With this information, they will prescribe medications designed to balance electrolytes. These may include medications like diuretics. 

What are some symptoms of an electrolyte imbalance?  

The most common symptoms of an electrolyte imbalance include frequent urination, lethargy, fatigue, moodiness and irritability, nausea, and stomach pain. Other more symptoms will develop as an electrolyte imbalance becomes more severe. 

How can I avoid an electrolyte imbalance? 

The best way to maintain electrolyte balance is through proper hydration and a balanced diet. If you exercise regularly or are an athlete who is engaged in high-intensity training, you may require something like electrolyte water or some type of electrolyte supplement. 

Product showcase

For people who train hard and seriously, NF Sports offers Hydrate 2.0 Hydration. This is formulated with optimal electrolyte and sustained blend to amplify hydration and increase performance. This all-natural formula helps the body rehydrate, replenish, and recover. It includes the most bioavailable forms of electrolytes.

Intense levels of activity and long workouts can dehydrate your body and drain your cells of glycogen, the main energy source for your muscles. Hydrate 2.0 can increase performance.

Maintaining a healthy gastrointestinal system is crucial to your overall well-being – a healthy gut is key to supporting your immune system. Hydrate 2.0 is designed to aid in digestive system health.

Conclusion

Anyone who is active and who exercises regularly knows enough to stay hydrated and to eat a balanced diet. Even people who work tough, physically demanding jobs know they need to stay on top of hydration and some kind of sensible nutrition. 

But many of us may not be paying enough attention to our electrolyte balance. We must keep replenishing electrolytes along with water when we are physically active. As we sweat and lose water, we also lose electrolytes. If we lose too much of our electrolyte balance, we are in danger of some fairly serious problems. 

Electrolyte loss is also what we need to pay attention to when we are ill. Any condition that causes things like vomiting and diarrhea can lead to a serious drop in electrolytes. When this happens, we are in danger of further illness on top of the problems that cause the electrolyte imbalance.  

An electrolyte imbalance can cause serious issues that may lead to long-term illnesses. The best way to deal with an electrolyte imbalance is to prevent it from happening in the first place. 

Thankfully, we can generally get all the electrolytes we need from a healthy balanced diet. Fruits and vegetables are the best sources of electrolytes. Eat right and stay hydrated, and you will never have any problem with electrolyte imbalances. 

However, for serious athletes and people who work out hard, an electrolyte supplement will likely be necessary. Hydrate 2.0 Hydration from NF Sports is the best electrolyte supplement available. This will provide you with the electrolyte boost you require while it helps maintain your overall health.

We all know that our best workouts include a proper warmup and some kind of preparation. Most of us have our pre-workout routines and rituals. Paying close attention to pre-workout nutrition is essential and we need to make this part of our routine. 

The only way to get the most out of a workout is to make certain you get the right pre-workout nutrition. Pre-workout nutrition gives you the fuels necessary to do the work. It stands to reason that in order to exert yourself in any kind of exercise, you will need the energy to do the work. 

What is more, solid pre-workout nutrition provides the elements for building muscle. Making sure you have the amino acids and proteins that make muscle will maximize your workout. In the most basic ways, good pre-workout nutrition is like fueling your car. You cannot get anywhere unless there is something to fuel the exercise. 

What is the purpose of pre-workout nutrition? What are the benefits of pre-workout nutrition? And how do you go about getting the right pre-workout nutrition? This guide will provide you with the basics of making sure you get the most out of your workout by paying proper attention to pre-workout nutrition. 

Pre-workout nutrition purpose

Providing your body with the proper fuel is essential for any workout. Whether you are just trying to stay fit or you are doing high-intensity athletic training, giving your body the right fuel is the first step toward an effective workout. 

Each macronutrient plays a crucial role in making your exercise and workout pay off with the results you are after. However, the ratio in which you should consume these macronutrients will vary according to the type of workout. 

It is important to pay attention to each macronutrient to understand what purpose it serves.

Carbs

Carbs give your muscle fuel. The main form of fuel for muscles is glycogen. This is the main result of the way your body metabolizes glucose, and glycogen is stored primarily in the muscles and in the liver. 

For any kind of exercise, your body uses the glycogen that is stored in muscles. But for longer exercises, the kind of exercise we associate with endurance sports, your body will use glycogen that is stored in the liver. These differences will determine part of your pre-workout nutrition. 

It naturally follows that as you exert yourself in the course of a workout, you will deplete your stores of glycogen. Therefore, you must provide sufficient glycogen prior to a workout to get results. 

The scientific evidence has consistently shown that carbs provide the best source of glycogen for exercise. Loading up on carbs as part of your pre-workout nutrition will make your workout far more effective. The number of carbs will depend on the type of workout you do. 

Protein

There is plenty of research on the benefits of protein for pre-workout nutrition. Even eating protein alone (without carbs) has been shown to provide substantial muscle protein synthesis when included as part of your pre-workout nutrition. 

One study demonstrated that by eating about 20 grams of whey protein prior to working out significantly boosts anabolic response during exercise. 

The benefits of protein in your pre-workout nutrition plans include:

• Improved anabolic response and muscle growth. 
• Improved muscle recovery. 
• Increased strength and lean body mass. 
• Increased muscle performance. 

The conventional wisdom has always told us to include protein in our pre-workout nutrition. Science now proves that protein makes the difference for real results. 

Fats

Carbs provide a source of glycogen that is immediately available for working out. Fats can provide a store of glycogen to be used when the immediate glycogen reserves are depleted. For longer and for moderate to low-intensity exercise, fats can be almost as important as carbs. 

Most of the previous research on fats centered on how too much fat can damage your health. There was little attention paid to consuming fats before working out to see how exercise may benefit from fats. 

Recent research has looked at how fats may provide positive benefits for exercise as part of pre-workout nutrition. One study showed that consuming a diet that consisted of about 40 percent fat over 4 weeks actually increased endurance for runners and others who are involved in endurance sports and training. 

While carbs provide the bursts of glycogen we need for an intense workout, it turns out fats provide stores of glycogen for endurance training. While it remains important to monitor fat intake for our health, some fats as part of pre-workout nutrition are beneficial.

Pre-workout nutrition benefits

That pre-workout nutrition is important is not a new idea, but the extent of how important it is keeps becoming clearer. Research on sports and athletic nutrition shows us that pre-workout nutrition is absolutely essential some of the benefits of pre-workout nutrition include:

Increased physical performance

Protein is required for protein synthesis to take place – protein synthesis must exceed or equal the rate of protein breakdown for muscle maintenance and growth. Protein should be a key nutrient to support muscle maintenance and growth so that you can make every rep count.

Prevent premature fatigue

As energy levels deplete during exercise, your muscles can tire and become exhausted prematurely. When pre-workout nutrition consists of the correct nutrients, you are setting your body up for optimum performance with high levels of energy. When your body has energy readily available to burn, your body can make every rep count without tiring early.

Reduces the amount of muscle breakdown

To gain and maintain muscle tissue, protein synthesis must at least be equal to the rate of protein breakdown. Ideally, protein synthesis should exceed the rate of protein breakdown. BCAAs are the building blocks of protein. You should also source additional amino acids through dietary protein sources. Keeping protein levels high by saturating your muscles stores prevents your muscles from being broken down for energy.

When to eat before a workout

We have established that pre-workout nutrition is crucial, but timing is everything. To maximize your pre-workout nutrition, try to make sure you eat a meal that contains proteins, carbs, and fats at least 2-3 hours prior to working out. 

There are going to be times when you just cannot eat 2-3 hours before a workout. You can still get in some pre-workout nutrition. Just cut down on the amount you eat the closer you get to your workout. 

If you are within about 45 minutes of a workout, eat a small meal. Some form of protein shake or another exercise supplement that contains the nutrients you need will be ideal in these circumstances. 

Pre-workout meals

The main thing to keep in mind with pre-workout nutrition is to make sure you get enough protein and carbohydrates combined. Do not try to simply bulk up on protein. You need the energy from carbs as much as you need the protein. 

This said the kinds of meals you take for pre-workout nutrition can vary according to your taste. Here are some examples to think about. 

2-3 hours before a workout

• Sandwich on whole-grain bread, lean protein, and a side salad
• Egg omelet and whole-grain toast topped with avocado spread and a cup of fruit
• Lean protein, brown rice, and roasted vegetables

Within 2 hours

• Protein smoothie made with milk, protein powder, banana, and mixed berries
• Whole-grain cereal and milk
• A cup of oatmeal topped with banana and sliced almonds
• Natural almond butter and fruit preserve sandwich on whole-grain bread

Less than 1 hour

• Greek yogurt and fruit
• Nutrition bar with protein and wholesome ingredients
• A piece of fruit, such as a banana, orange or apple

You do not need to eat multiple pre-workout meals at different times. Just choose the one that is appropriate and vary the ingredients to your needs, making sure you get the right balance of proteins and carbs. 

Pre-workout supplements

There are a number of pre-workout supplements you can find that will provide you with the nutrients you need for solid pre-workout nutrition. The benefit of pre-workout supplements is that you do not need to prepare a meal and time it properly to get the pre-workout nutrition necessary.

Good pre-workout supplements contain some or all of the following active ingredients:

Creatine

This is probably the most common rep-workout supplement. Creatine is known to increase muscle mass, muscle fiber size, strength, and power. Creatine also delays fatigue. Creatine is most commonly taken as a post-workout supplement but it is an effective pre-workout. 

Caffeine

Good old fashioned caffeine is a great part of pre-workout supplements. Plenty of runners will down a good amount of coffee before a run because it gives the pep they need. Caffeine can also boost strength and power, and it reduces fatigue during a workout. Caffeine will provide a maximum benefit of about 90 minutes after you consume it.  

Branched-Chain Amino Acids (BCAAs)

These are the building blocks of muscle and BCAA supplements provide your body with an immediate jolt of muscle-building materials. Valine, leucine, and isoleucine are the BCAAs, and these will help build muscle and repair damaged muscle.

Beta-Alanine

Beta-alanine is another amino acid. It boosts levels of carnosine in your muscles which helps enhance short and high-intensity workouts. By helping to increase carnosine levels, you increase your capacity for muscle endurance exercise while reducing fatigue. 

A good pre-workout supplement will contain all of these things. A pre-workout supplement should help you boost the essentials of pre-workout nutrition and provide the added features that increase results.  

Pre-workout showcase

You can get the most out of your workouts with the delicious and effective Pre-Workout Formula from NF Sports. This formula enhances motivation and supports your body’s ability to cope with high-intensity exercise. 

Free of artificial colors and sweeteners, NFS Pre-Workout will help you blast through your workout session like never before.

The best way to improve the way you feel or perform is to ensure you’re getting the most out of your workouts every time you train. NFS Pre-Workout was created to maximize every workout.

Whether you’re in need of extra motivation or looking to improve your performance, NFS Pre-Workout can help. While caffeine can get us going, it has limited effects on our muscular performance and cognitive function, especially when we develop a tolerance.

A great pre-workout delivers more than a caffeine rush. NFS Pre-Workout optimizes your workouts with proven performance-boosting ingredients. It is deliciously flavored with zero artificial sweeteners, colors, or flavors.

Conclusion 

We all want to get the most out of our workout. For some of us, this means sparing no expense for the right equipment to maximize our exercise. For others, it means living with a carefully balanced diet designed for maximum health and fitness. Of the steps we take to make the most of working out, solid pre-workout nutrition is one thing everyone needs to pay attention to.

Good pre-workout nutrition provides you with the protein your body needs to build muscle. Resistance training and lifting are key to getting powerful lean muscle. We all know that. But none of that muscle can grow without the building blocks that come from a protein found in sound pre-workout nutrition. 

We also need the energy to get through our workouts. That energy comes in the form of glycogen, and the source of glycogen in our diets is carbs. It is essential that we get carbs in our pre-workout nutrition to provide the basic energy necessary to do the work. 

Finally, the much-maligned fats are also a part of good pre-workout nutrition. While it is important to pay attention to fats, make sure we are eating the right kind of fats, and eliminating unhealthy fats, we do need a certain amount of fat as part of pre-workout nutrition. Fats provide energy stores for endurance training. 

Ideally, we would all start our pre-workout nutrition with a solid meal that includes all the necessary macronutrients. But sometimes getting a solid meal in with the correct amount of time before a workout is not possible. A solid and reputable pre-workout supplement can provide you what you need to maximize your workout. Pre-Workout Formula from NF Sports will provide you with everything you need for a workout that gets results. 

Key Takeaways

Why Vitamin C is Essential for Muscle Recovery:

• Reduces Muscle Soreness: Taking Vitamin C around workouts can decrease soreness and speed up recovery time.
• Supports Muscle Growth: Assists in the production of anabolic steroids naturally, which aids in muscle development.
• Boosts Overall Health: Powerful antioxidant properties help combat inflammation and support various bodily functions.

Anyone who works out knows that muscle soreness is part of the process. We accept the prospect of having sore muscles after exercise because we know this is the price we pay for progress. Sore muscles are muscles that have been put through the paces for better performance and increased strength. Many of us take supplements to help alleviate sore muscles. But it turns out that one of the best ways to treat sore muscles is with vitamin C. The same thing we have laying around for when we get a cold will also help fight sore muscles. The benefits of vitamin C have been known for a long time. We have known for decades that vitamin C is part of the bedrock of good nutrition. We have also known that vitamin C can be used to treat a variety of issues. Now we are finding out the sore muscles are one more thing that vitamin C can help treat. 

What is Vitamin C?

Vitamin C is known scientifically as ascorbic acid. Vitamin C plays a vital role in the formation of blood vessels, cartilage, muscle, and the collagen in bones. Vitamin C also plays a central role in the body’s healing process. Vitamin C is an antioxidant. It helps protect cells against the damage from free radicals like tobacco smoke and even radiation. Free radicals cause heart disease, cancer, and other diseases. Getting enough vitamin C helps prevent these deadly diseases. 

Since our bodies cannot produce vitamin C, we need to get it from dietary sources or a supplement. You can get enough vitamin C from your diet. Foods that are rich in vitamin C include citrus fruits, berries, potatoes, tomatoes, peppers, cabbage, Brussel sprouts, broccoli, and spinach. There are also numerous forms of vitamin C supplements. 

Vitamin C deficiency is characterized by anemia, bleeding gums, bruising, and poor wound healing (this is also known as scurvy). The recommended daily amount of vitamin C is 90 mg for adult men and 75 mg for adult women. 

Vitamin C Benefits

The benefits of vitamin C are many. Before turning to how vitamin C helps muscles, we should go over the primary benefits of vitamin C.

Reduces Your Risk of Chronic Disease

Vitamin C is a powerful antioxidant. As an antioxidant, vitamin C works to reduce or prevent inflammation. This is important because many chronic diseases like arthritis are caused by inflammation. One cause of inflammation in the presence of free radicals in the body. Free radicals come from the breakdown of some foods and from toxins that get introduced to the body through things like tobacco smoke. When free radicals accumulate in the body, they lead to what is called oxidative stress, and this causes unhealthy inflammation. Vitamin C binds with free radicals and helps eliminate them. Research shows that consuming vitamin C increases blood antioxidant levels by as much as 30 percent. This helps the body fight inflammation and the chronic diseases that can come from inflammation. 

Helps Manage High Blood Pressure

About a third of Americans live with high blood pressure. This is a major cause of heart disease and the leading cause of death around the world. Vitamin C can help lower blood pressure even for people who do not have high blood pressure. Studies show that vitamin C can help relax blood vessels and this can lower blood pressure. 

Reduces the Risk of Heart Disease

Several factors lead to common forms of heart disease. These include high blood pressure, high triglyceride or bad cholesterol levels, and low good cholesterol levels. Vitamin C can help reduce the risk of these problems. In a study that tracked nearly 300,000 participants over 10 years, researchers found that those who took a vitamin C supplement of at least 700 mg every day had a 25 percent lower risk of heart disease than those who did not take vitamin C supplements.  Further studies that tracked the effects of eating vitamin C-rich foods also found a substantially lower risk of heart disease. 

Further research that focused on the effects of vitamin C on the problem of high triglyceride levels found that 500 mg of vitamin C per day can lower triglycerides to healthy levels. 

Can Lower Levels of Uric Acid in the Blood

Gout is a form of arthritis that happens when too much uric acid builds up in the blood. When there is an excess of uric acid, which is a waste product, it can form crystals that settle into the joints. This leads to the painful swelling condition known as gout. Gout affects about 4 percent of Americans. Recent studies have found that vitamin C can reduce levels of uric acid in the blood. One study, in particular, found that taking vitamin C supplements lowered uric acid levels in men who suffered from gout. 

In another study, researchers tracked almost 50,000 men for over 20 years who suffered from gout. This study found that men who took a vitamin C supplement had a 44 percent lower risk of gout. 

Helps Prevent Iron Deficiency

Among the many roles vitamin C plays in the body, one is to assist other nutrients in helping your body function properly. Vitamin C is essential in assisting iron in the making of red blood cells and transporting oxygen in the bloodstream.  

Vitamin C helps your body absorb iron from your diet. It also helps convert iron that is not properly absorbed into usable iron. For example, some plant-based iron can be difficult for your body to absorb. These functions of vitamin C are especially helpful for vegetarians since they get their iron from plant-based sources. 

Studies have shown that an iron supplement of 100 mg can even help fight anemia in children. 

Boosts Immunity

The main reason people take vitamin C supplements is to boost immunity. Vitamin C helps with the production of white blood cells called lymphocytes and phagocytes. These are the white blood cells that fight infections in your body.  The antioxidant properties of vitamin C also help protect these white blood cells from damage from free radicals. This provides a double benefit to your immune system. Finally, vitamin C is immediately transported to your skin to protect against external damage. Thus, vitamin C provides three layers of protection against infection and illness. 

Helps Memory and Cognition As We Age

One of the debilitating problems that come as we age is dementia. More than 35 million people are affected by dementia worldwide. The loss of memory and clear thinking skills that characterize dementia can be debilitating. One cause of dementia is oxidative stress brought on by the presence of free radicals. Oxidative stress causes inflammation in the brain, spine, and nerves and this increases the risk of developing dementia. 

Since vitamin C is such a powerful antioxidant, it is now believed that the presence of vitamin C can reduce the oxidative stress that leads to dementia. What is more, recent research has found a link between low levels of vitamin C and the onset of dementia. Following these findings, researchers have found that taking vitamin C supplements helps protect thinking and memory in older adults and may prevent the onset of dementia. 

Other Potential Benefits of Vitamin C

Since vitamin C has proven to be so valuable, research on the health benefits of vitamin C continues. Areas that show promise include:

• Prevents the common cold: While vitamin C appears to reduce the severity of colds and recovery time by 8% in adults and 14% in children, it does not prevent them.
• Reduces cancer risk: A handful of studies have linked vitamin C intake to a lower risk of several cancers. However, most studies have found that vitamin C does not affect the risk of developing cancer.
• Protects against eye disease: Vitamin C has been linked to reduced risks of eye diseases like cataracts and age-related macular degeneration. However, vitamin C supplements do not affect or may even cause harm.
• May treat lead toxicity: Although people with lead toxicity appear to have low vitamin C levels, there is no strong evidence from human studies that show vitamin C can treat lead toxicity.

Sources of Vitamin C

Fruits and vegetables are the best sources of vitamin C. Citrus fruits, tomatoes and tomato juice, and potatoes are major contributors of vitamin C to the American diet. Other good food sources include red and green peppers, kiwifruit, broccoli, strawberries, Brussels sprouts, and cantaloupe. Although vitamin C is not naturally present in grains, it is added to some fortified breakfast cereals. The vitamin C content of food may be reduced by prolonged storage and by cooking because ascorbic acid is water-soluble and is destroyed by heat. Steaming or microwaving may lessen cooking losses. Fortunately, many of the best food sources of vitamin C, such as fruits and vegetables, are usually consumed raw. Consuming five varied servings of fruits and vegetables a day can provide more than 200 mg of vitamin C.

Vitamin C and Muscles

In addition to the many benefits of vitamin C for your general health, it is now known that vitamin C can help with building muscle, and it can help you recover from the kinds of high-intensity training that builds muscle. Taking vitamin C near a workout, either before or after, helps reduce muscle soreness from intense training. A recent study showed that taking vitamin C just before, or immediately after, an intense workout reduces muscle soreness and reduces the amount of time needed to recover from muscle soreness. 

What is more, vitamin C plays an important role in the production of naturally occurring anabolic steroids in the body. What this means is that the levels of anabolic steroids your body produces will determine how much muscle you can gain. By taking a simple vitamin C supplement, you help your body produce the anabolic steroids that lead to lean muscle and you get more out of your training. 

Vitamin C Dosage

The recommended daily dosage of vitamin C changes according to age, gender, and other factors. Here is the breakdown:

Children 1-3: 15 mg

Children 4-8: 25mg

Adolescents 9-13: 45 mg

Teens 14-18: 65-75 mg

Adult women: 75 mg

Adult men: 90 mg

Pregnant women (19 and older): 85 mg

Breastfeeding women (19 and older): 120 mg

Vitamin C Side Effects

While vitamin C (ascorbic acid) is an essential nutrient, it's possible to have too much of it. If you follow the recommended daily allowance guidelines you should have no problems. But too much vitamin C can lead to the following issues:

Remember, for most people, a healthy diet provides an adequate amount of vitamin C.

Conclusion

Vitamin C is one of the old stand-by supplements. This is the vitamin our mothers told us to take, and it is the thing everyone will tell you to start taking whenever you start to get sick. For decades, vitamin C has been something of a cure-all. Perhaps what is most remarkable about vitamin C is that our age-old faith in this vitamin is grounded in scientific facts. Vitamin C does prevent illness, and it is one of the bedrock nutrients we need to stay healthy. 

Since vitamin C is so important, scientists continue to examine the potential benefits of vitamin C. We now know vitamin C can do more than ward off illness, it also fights heart disease and helps keep blood pressure in the normal range. Even more, for people who do high-intensity training to build muscle, vitamin C also helps reduce soreness. It turns out vitamin C is also helpful in building muscle. Vitamin C helps your body produce the hormones necessary to build muscles. 

We can get all the vitamin C we need from a balanced diet. There is such a wide variety of foods that are packed with vitamin C we should not have any problem getting all the vitamin C we need from our diet. If you feel you need more vitamin C for one reason or another, there are plenty of simple vitamin C supplements available. 

Health and Safety Notice for Our Readers

At NF Sports, we're dedicated to supporting your fitness journey with high-quality, natural supplements made in an FDA-registered facility. Our content and product recommendations are for informational purposes only and are not intended as medical advice.

Consult Your Doctor: Before starting any new supplement regimen, especially if you have health concerns or conditions, consult with a healthcare professional to ensure it's safe and right for you.

FDA Disclaimer: Our products are designed to support your wellness journey but have not been evaluated by the FDA to diagnose, treat, cure, or prevent any disease.

FAQ

Q: How does Vitamin C help with muscle soreness?

A: Vitamin C can reduce muscle soreness due to its antioxidant properties, which help combat the inflammation often seen after intense workouts.

Q: What are the recommended daily amounts of Vitamin C?

A: Adults should aim for 75 mg for women and 90 mg for men. Dosages vary by age, gender, and life stage, such as pregnancy or breastfeeding.

Q: Can Vitamin C improve overall health?

A: Yes, Vitamin C boosts the immune system, lowers the risk of chronic diseases, aids in iron absorption, and protects against heart disease.

Key Takeaways

Benefits of Tart Cherry Extract

• Muscle Recovery: Reduces soreness and improves strength after workouts, supporting athletes and active individuals.
• Sleep Enhancement: Rich in melatonin and tryptophan, it aids in better sleep quality and duration.
• Joint Health: Offers relief from arthritis and gout symptoms by reducing inflammation and uric acid levels.
• Brain Health: Antioxidants protect against oxidative stress, potentially benefiting those with neurodegenerative diseases.
• Immune Boost: High antioxidant content supports immune system function and reduces upper respiratory infections.
• Heart Health: Promotes vascular function and may help manage blood pressure levels.
• Dosage: Effective at 500 mg capsules twice daily, with specific dosages for sleep and joint health varying.

Tart cherries are also known as dwarf cherries or Montmorency cherries. This variety of cherries is not as sweet as the cherries we commonly know, and they are most often eaten dried. What is significant about tart cherries is that they are filled with health benefits, which are just now coming to light. As more people are turning to natural sources of health supplements, tart cherry extract has begun to take its place with the increasing list of natural sources of good health.  

The more we know about tart cherries, the more we discover the benefits of tart cherry extract. It turns out tart cherries are far more than simple dried fruits we find in granola mix. Tart cherry extract is loaded with health benefits. What are the benefits of tart cherry extract? How do we include tart cherry extract into our health regimen? And how much tart cherry extract should we be taking? This guide will provide you with the basic information you need regarding tart cherry extract.   

What is Tart Cherry Extract?

Tart cherry juices are made from the fruit of the Prunus cerasus tree which is native to southwest Asia and Europe. Tart cherries are also known as dwarf or Montmorency cherries. Tart cherries have long been linked to an increasing number of health benefits. 

Tart cherries have a completely different flavor profile than the cherries most of us are used to, and they are used primarily when they have been dried or in baking. However, many cultures around the world have used tart cherries as a health supplement. They are now juiced and extracted so that the extract can be put into capsules to be used as a health supplement.  

Tart Cherry Extract Nutrition Facts

Tart cherry juice is rich in various nutrients. An 8-ounce (240-ml) serving contains 119 calories and the following:

• Carbs: 28 grams
• Fiber: 5 grams
• Protein: 2 grams
• Fat: 1 gram
• Vitamin A: 62% of the RDI
• Vitamin C: 40% of the RDI
• Manganese: 14% of the RDI
• Potassium: 12% of the RDI
• Copper: 12% of the RDI
• Vitamin K: 7% of the RDI

Tart cherry juice also contains smaller amounts of B vitamins, calcium, iron, magnesium, omega-3, and omega-6 fats, in addition to antioxidants and other beneficial plant compounds.

Compared to sweet cherry varieties, tart cherries contain 20 times more vitamin A, and their antioxidant levels are up to five times higher. One easy way to tell tart cherries from sweet varieties is by their color. Sweet cherries tend to be darker in color, whereas tart cherries retain their bright red color after being harvested.

Tart Cherry Extract Health Benefits

In addition to the nutritional value of tart cherry extract, it also has some important health benefits. Some of these benefits are particularly valuable to people who are committed to fitness and exercise. Physically active people will be interested in the effects of tart cherry extract on muscles, strength, and soreness. Several studies show tart cherry extract is beneficial to people who engage in serious workouts. 

Researchers looked at runners who drank 24 ounces of tart cherry juice, and they measured their progress against a control group that took a placebo. They found that runners who took tart cherry juice experienced three times less pain after the same level of exertion as those who took the placebo. A similar study measured the effects of tart cherry extract on runners who competed in a marathon. Researchers found that runners who took tart cherry extract showed significantly less pain and muscle damage after competing in a marathon. 

Further research shows similar effects after taking an extract that has been rendered in a tart cherry powder. Research shows that tart cherry extract can increase muscle strength. One study showed that taking tart cherry extract supplements resulted in a 4 percent increase in muscle strength over a control group that did not take the same supplement.  

Overall, findings from research on tart cherry extract show that it can help prevent the breakdown of muscle tissue that comes with high-intensity training. 

Can Help You Sleep

One benefit of tart cherry extract for just about all of us is that it seems to help people sleep better. Tart cherry extract is increasingly used to treat insomnia. Tart cherry juice and tart cherry extract are rich in melatonin which is the hormone responsible for helping you sleep. 

Tart cherry extract also contains high levels of tryptophan and anthocyanins. These two compounds work with melatonin to induce restful sleep. Research on the effects of tart cherry extract and its effects on sleep shows that people not only sleep better, but they also tend to sleep longer and have better quality sleep when taking the tart cherry extract. 

In one study, participants who suffered from insomnia were given tart cherry extract. This group was measured against a control group who were not given tart cherry extract. Those who took tart cherry extract slept an average of 85 minutes longer than those who had no supplement for sleep. This research has led doctors to suggest that tart cherry extract is more effective as a sleep-aid than melatonin or even valerian in helping people who suffer from insomnia. 

Can Help Reduce The Symptoms of Arthritis And Gout

There has long been the claim that tart cherry extract can help reduce the painful symptoms of arthritis. Now the research is supporting these claims. Tart cherry extract does reduce the painful inflammation of arthritis and it can also reduce the painful symptoms of gout. 

Tart cherry extract has been shown to significantly reduce the marker of inflammation in women with osteoarthritis. This is the most common form of arthritis. People who took tart cherry extract over six weeks experienced less pain and stiffness than control groups who did not take tart cherry extract supplements. 

The anti-inflammatory properties of tart cherry extract appear to be just as effective in combating the symptoms of gout which leads to swelling and intense pain. Gout is caused when there is too much uric acid in the body, uric acid crystals (monosodium urate) can build up in joints, fluids, and tissues within the body. 

Tart cherry juice and tart cherry extract have been shown to reduce levels of uric acid in the body. Studies on the effects of tart cherry extract on gout show that people who take tart cherry extract can experience a reduction in painful symptoms by as much as 50 percent. 

Promotes Brain Health

One of the causes of degenerative brain disorders like Parkinson’s disease and Alzheimer’s disease is thought to be oxidative stress. Tart cherries contain high quantities of antioxidants, and this may have tremendous benefits for people suffering from degenerative brain disorders. Tart cherry extract may protect brain cells from oxidative stress. 

Studies have shown that tart cherries can significantly increase antioxidant defenses in older adults. One study demonstrated that older adults with mild or moderate dementia who consumed tart cherry extract showed increased verbal fluency and better short-term and long-term memory over control groups who did not take tart cherry extract. 

Boosts The Immune System

We know from the nutritional boost you get from tart cherry extract that it is good for the body generally. But the specific makeup of tart cherry extract gives you a serious boost to your immune system. Much of the benefit to the immune system comes from the antioxidant content in tart cherry extract. These antioxidants help prevent infections. 

Researchers who examined athletes who are prone to upper respiratory infections, such as runners, found that those who took tart cherry extract experienced significantly fewer upper respiratory infections. In some studies, the difference was profound. Runners who took tart cherry extract experienced 50 percent fewer upper respiratory infections, and doctors believe this is due to the high concentrations of antioxidants in tart cherry extract. 

Improves Heart Health

Additional studies and clinical trials have shown that tart cherry juice may also help support heart health by promoting vascular function, supporting healthy blood pressure, and promoting the health of blood vessel linings. This is a benefit that researchers believe may be linked to phenolic acids.

Anthocyanins from various sources have been the focus of many studies related to vascular function and health because of their antioxidative and vasodilatory properties. Researchers say anthocyanins may improve vascular health significantly, but that more studies should be conducted that are dose-specific and that focus on specific populations with varied health concerns to assist with developing dosage recommendations and to explore effects on vascular regions more thoroughly.

Other potential health benefits of tart cherry extract that are still being studied include:

• May protect against cancer: Certain antioxidants found in tart cherry juice may help turn off genes involved in cancer growth. However, this hasn't been tested directly on humans yet.
• Might reduce pain: Tart cherry juice may help reduce peripheral neuropathy, a type of pain caused by nerve damage.
• May reduce blood pressure: Studies show that tart cherry juice consumption may lead to modest reductions in blood pressure levels.
• Could help you lose weight: Tart cherry juice was observed to reduce weight, belly fat, and blood cholesterol levels in mice. However, human studies are needed.

Tart Cherry Extract Dosage

Tart Cherry Dosage for Joint Health

As little as 30 mL - 60 mL (1 - 2 ounces) may have a positive impact on uric acid levels.6 Several studies have used 80 mg of anthocyanin for joint health, which is equivalent to between 16 - 24 ounces of tart cherry juice blend, 1 ounce of liquid tart cherry juice concentrate, or 400 mg of concentrated tart cherry in tablets or capsules.

Tart Cherry Dosage for Sleep

In a double-blind trial involving healthy individuals, sleep-seeking participants drank between 1 - 8 ounces of tart cherry juice up to twice daily to support sleep quality.

Tart Cherry Capsules Dosage

Capsules generally contain 500 mg of tart cherry in each capsule. You can take up to two capsules twice per day.

Side Effects of Tart Cherry Extract

When consumed in normal food amounts, tart cherries are safe for most adults. But just as eating too many cherries might upset your stomach, consuming large amounts of tart cherry juice may cause some digestive discomfort, which experts attribute to its high sorbitol content. Also, keep an eye on your overall calorie intake from tart cherry juice because the calories can add up and cause some weight gain side effects if you aren’t careful, or you can opt for tart cherry supplements instead.

Conclusion

There are increasingly more beneficial supplements that are derived from natural sources. In recent years, researchers have started to look at traditional remedies and health supplements that come from the natural world. What scientists are finding is that natural sources for health supplements are loaded with benefits. Tart cherry extract is one of these supplements. Derived from nothing more complicated than simple tart cherries, tart cherry extract provides serious benefits to athletes and too many people who suffer from everything from insomnia to neurodegenerative disorders.

Tart cherry extract is easy to take, and it is becoming increasingly available in health food stores and even in supermarkets. This simple supplement of tart cherry extract can provide many of the benefits of pharmaceuticals without any of the dangerous side effects. 

For athletes and for just about anyone, tart cherry extract will easily take its place alongside your regular array of natural health supplements and vitamins.

Health and Safety Notice for Our Readers

At NF Sports, we're dedicated to supporting your fitness journey with high-quality, natural supplements made in an FDA-registered facility. Our content and product recommendations are for informational purposes only and are not intended as medical advice.

Consult Your Doctor: Before starting any new supplement regimen, especially if you have health concerns or conditions, consult with a healthcare professional to ensure it's safe and right for you.

FDA Disclaimer: Our products are designed to support your wellness journey but have not been evaluated by the FDA to diagnose, treat, cure, or prevent any disease.

FAQs 

What is tart cherry extract? 

Tart cherry extract is made from the fruit of the Prunus cerasus tree which is native to southwest Asia and Europe. Tart cherries are also known as dwarf or Montmorency cherries.

What are the benefits of tart cherry extract? 

It can be used to fight muscle soreness, muscle fatigue, and it can be used to help build muscle. Tart cherry extract is known for a variety of health benefits including as a sleep aid, for fighting neurodegenerative disorders, and to fight infections. Tart cherry extract is also good for promoting heart health. 

How much tart cherry extract should I take?

You can safely and effectively take two 500 mg capsules of tart cherry extract per day. 

Are there any side effects of tart cherry extract?

There are a few side effects, but too much tart cherry extract can cause stomach upset.

The humble cucumber may seem to be an unlikely source as a health supplement. But that lowly cucumber packs some serious benefits beyond a crunchy addition to a salad or vegetable tray. It seems likely that all of us implicitly know that cucumbers are healthy, but we may not be aware of how beneficial cucumbers can be. 

The cucumber is generally thought of as a vegetable. It is, in fact, a fruit. Cucumbers have more in common with certain types of melons. Loaded with vitamins and minerals cucumbers have long been a staple of salads, at least in America. 

How much do we really know about cucumbers? What are cucumbers exactly? What kinds of vitamins and minerals are found in cucumbers? And what are the many health benefits of cucumbers? This article will explore all there is to know about the simple cucumber. And we will explain the many hidden benefits of cucumbers. 

What is a cucumber?

Cucumbers are known formally by the scientific name of Cucumis sativus. They are a member of the family of plants we commonly call gourds or the family Cucurbitaceae. 

Cucumbers are thought to have originated in parts of Southeast Asia. They are now cultivated all over the world. 

Cucumbers can vary in size, shape, and color. They come in several varieties. Most have bright green skin and are the familiar cylindrical shape. The most common types of cucumbers are slicing cucumbers and pickling cucumber. English Cucumber has grown in popularity in recent years. These are narrower and have softer skin.

Slicing cucumbers are the variety we are probably most familiar with. These are the types that grow in gardens all over the United States and are great raw in salads and vegetable platters. 

Pickling cucumbers are generally smaller. They are not grown to be eaten raw but are instead used in pickling. The common dill pickle is made from pickling cucumbers.   

Cucumber benefits

Cucumbers are low in calories. They contain plenty of water and soluble fiber. Cucumbers are great at maintaining hydration and for helping with weight loss. There are also multiple health benefits for cucumbers. 

Naturally high in nutrients

Low in calories but high in natural nutrients, cucumbers are filled with vitamins. An 11-ounce unpeeled cucumber contains the following nutrients:

• Calories: 45
• Total fat: 0 grams
• Carbs: 11 grams
• Protein: 2 grams
• Fiber: 2 grams
• Vitamin C: 14% of the RDI
• Vitamin K: 62% of the RDI
• Magnesium: 10% of the RDI
• Potassium: 13% of the RDI
• Manganese: 12% of the RDI

Contains antioxidants 

Antioxidants block the oxidative stress caused by the presence of free radicals in the body. Oxidative stress has been linked to a host of chronic illnesses and cancer. Fruits and vegetables, including cucumbers, are rich in antioxidants that reduce the likelihood of developing things like autoimmune diseases. 

Studies that focused specifically on cucumbers found that eating cucumbers or taking a supplement that contained cucumber powder significantly reduced the markers of oxidative stress.

Other studies showed that the presence of flavonoids and tannins specifically present in cucumbers are especially effective at blocking the presence of free radicals. 

Helps with hydration

The basic element for being healthy is water. Any fitness plan or program of general health must begin with making sure you get enough water. Everything from temperature regulation to the elimination of waste from your body depends on getting enough water. The most basic functions of your entire metabolism depend on maintaining proper hydration

The majority of our hydration comes from simply drinking enough water. But many people get as much as 40 percent of their hydration needs from food sources. Fruits and vegetables are great sources of hydration. 

Cucumbers are composed of about 96 percent water. Of all the food sources that provide you with hydration, cucumbers are among the best. 

Helps you lose weight

Cucumbers help with weight loss in several ways. First, they are low in calories. Snacking on cucumbers is a great way to feel full while consuming a few calories. 

Also, the high water content of cucumbers helps you shed weight by assisting your body in burning calories and fats. Studies have shown that consistently eating foods that are high in water content helps you lose weight. 

Can lower blood sugar

Numerous studies show that eating cucumbers can help reduce blood sugar levels. This can reduce the danger of complications from diabetes. 

Another study examined the effects of taking a cucumber extract as a supplement. This research found that an extract of cucumber peels can significantly reduce blood sugar levels. 

In addition to reducing blood sugar levels, additional research has found that the antioxidant properties of cucumbers also help reduce the symptoms of diabetes. 

Promotes regularity

Perhaps this is not the most pleasant thing to talk about, but regular bowel movements are a necessary bodily function for good health. One of the main causes of intestinal irregularity is dehydration. 

Since cucumbers are so high in water content, they naturally promote regularity. What is more, the high fiber content of cucumbers also helps promote bowel regularity.

Cucumbers also contain high levels of a specific soluble fiber called pectin. Research has shown that pectin helps promote healthy intestinal bacteria, and this also maintains proper intestinal regularity. 

Cucumber nutrition

The general breakdown of nutrition in cucumbers is given above. Cucumbers are a great source of what are called phytonutrients. These are plant chemicals that are known to prevent a variety of diseases. Cucumbers also contain antioxidants, anti-inflammatories, and anti-cancer properties. 

The peel and seeds of cucumbers are the most nutrient-dense parts of the plant. They contain high amounts of fiber and also high concentrations of beta-carotene which helps protect the skin, promote immunity, and may prevent cancer. 

Cucumbers are also a great source of vitamins and minerals. They contain high concentrations of calcium to promote bone health. Cucumbers are also naturally low in calories, sodium, fat, and cholesterol. 

From cucumbers, you can get about 4 percent of your recommended daily intake of vitamin K, vitamin C, magnesium, potassium, manganese, and vitamin A. 

Types of Cucumbers

Like most commonly cultivated fruits and vegetables, there are multiple varieties of cucumbers. Some of the most common, and the most delicious include the following:

English cucumbers

This variety is long and slender. They generally measure between 10 and 15 inches. English cucumbers have dark green skin that is thin enough to eat so you do not need to peel and English cucumber. These are common in European countries but have only recently become popular in the United States. The English cucumber is a bit sweeter than the common North American cucumber. They are also seedless and are often marketed as seedless cucumbers. 

Green Fingers Persian cucumber

As the name says, this is a Persian cucumber that is great for snacking. They are a small variety, measuring only about 3 to 5 inches. Green Fingers Persian cucumbers are easy to grow from seed and germinate in about seven days. Green Fingers Persian cucumbers have a long growing season and will continue to produce fruit well into late fall in milder climates. 

Muncher cucumbers

These cucumbers are great for slicing. They grow to be between 8 and 10 inches long. When picked young they can be used for pickling. Muncher cucumbers are seedless and contain little of the chemical cucurbitacin which causes the belching so often associated with cucumbers. The skin of the muncher cucumbers is thin and edible. 

Ashley cucumbers

This is an heirloom variety of cucumber developed in South Carolina. Ashley cucumbers are popular in southern climates since they are resistant to forms of fungus that can plague other types of cucumbers in these regions. They are between 6 and 8 inches in length. Ashley cucumbers are commonly sold in farmer’s markets. 

Diva cucumbers 

This is a snack-sized cucumber that is ready to pack in school lunches and the like. Reaching only about 5 inches long, Diva cucumbers have a crisp texture and flavor. This is another seedless variety of cucumber that is ideal for vegetable plates. 

Alibi cucumbers 

These are regarded as one of the best pickling cucumbers around. They are also great to eat raw. Alibi cucumbers tend to max out at about 4 inches in length—perfect for making pickles. They have smooth green skin. One of the best things about Alibi cucumbers is they are naturally resistant to diseases and are easy to grow in your garden.  

Sweet Success cucumbers

This variety is ready to harvest in less than two months. These are large cucumbers, measuring about 14 inches. They are seedless and burpless and have a smooth taste that is free of bitterness. The skin is dark and smooth and thin enough to be eaten. Sweet Success cucumbers are another disease-resistant variety.  

Cucumber side effects

There are no known adverse effects from eating cucumbers. The only thing you may want to pay attention to is how the cucumbers are grown. Exposure to pesticides from certain fruits and vegetables is always a concern. Buy your cucumbers from a trusted source. Organic, pesticide-free cucumbers are commonly found at farmer's markets and specialty grocery stores. Some major supermarkets now stock organic produce that is certified to be pesticide-free.  

Cucumber FAQs

What is a cucumber? 

Cucumbers are known formally by the scientific name of Cucumis sativus. They are a member of the family of plants we commonly call gourds or the family Cucurbitaceae. 

Are cucumbers nutritious? 

Cucumbers are extremely high in vitamins and minerals. They are also a great source of hydration and they are high in soluble fiber. 

Are there other health benefits to cucumbers? 

Cucumbers contain high quantities of antioxidants that protect against inflammation, autoimmune disease, and cancer. Cucumbers can also help reduce blood sugar levels and help reduce the symptoms of diabetes. 

Are there different kinds of cucumbers?

There are multiple varieties of cucumbers. The most common cucumbers in the United States are the common American cucumber and the English cucumber. 

Hydrate Cucumber Product Showcase

Cucumbers are a great source of nutrition, and they are a great way to stay hydrated. As we see above, there are nutrition and health supplements that include cucumber extract. The best cucumber hydration supplement is Hydrate 2.0 from NF Sports. 

Hydrate 2.0 is a hydration drink mix formulated with the optimal electrolyte and sustamine blend to amplify hydration and increase performance. Our all-natural formula helps the body rehydrate, replenish, and recover. It includes the most bioavailable forms of electrolytes.

Intense levels of activity and long workouts can dehydrate your body and drain your cells of glycogen, the main energy source for your muscles. Hydrate 2.0 can increase performance.

Maintaining a healthy gastrointestinal system is crucial to your overall well-being – a healthy gut is key to supporting your immune system. Hydrate 2.0 is designed to aid in digestive system health.

Conclusion

Most people who are invested in health and fitness know what is going on in the world of nutrition and health supplements. These people keep up with the latest developments in sports nutrition. As the science of health and fitness evolves, athletes and people who maintain a workout regimen know about the latest developments. 

But sometimes the best things to know about are the simplest things. The things that are already in our kitchens can offer some of the most important health benefits. Such is the case with cucumbers. It turns out cucumbers are one of the healthiest foods to keep around. Packed with vitamins and minerals, cucumbers are a simple and delicious way of maintaining our health.  

Cucumbers are also good for helping us stay hydrated as we workout. These simple fruits have a water content of about 96 percent. Snacking on cucumbers keeps us hydrated while we stay full. 

The other benefits of cucumbers are just as important. Packed with antioxidants, cucumbers can help reduce inflammation, can help fight chronic illnesses, and can even help prevent cancer. Something as simple and obvious as cucumbers provide us with one of the best health supplements we can find. 

We all know the basics. Getting fit and staying fit start with eating right and exercising. To this end, we work at our goals by carefully watching what we eat and working out exactly as we are supposed to. But this often comes up short. The reason we may not be reaching our goals may be due to our body types.

The idea of body types may be new to some people. The theory behind body types is that our natural tendencies may have more to do with the way our bodies are naturally composed than with lifestyle alone. 

Body types come in three basic categories: Ectomorph, Mesomorph & Endomorph. We will explain this thoroughly below but knowing your body type will go a long way toward maximizing your workouts. 

Getting an understanding of body types helps you better formulate the kinds of nutrition and exercise demands you need to reach your fitness goals. Each of the body types demands different kinds of attention. If you are an ectomorph, you will need to pay attention to different things than other body types. 

Understanding and learning to work with your body type are what this article is all about. We will explain the body types, what they mean, and give you the information you need to reach all your health and fitness goals. 

What are body types?

Body types are also called somatotypes. Body types are simply categories of shape, stature, and muscle mass that comprise three principal forms of the human body. The background for body types dates by thousands of years to ancient Greece and Hippocrates. The concept was first developed scientifically in the 1940s by a physician named William H. Sheldon.

Dr. Sheldon was both a physician and a psychologist and his early work on body types posted the idea that each type carried a certain psychological disposition. These ideas have been debunked, but the physiological facts of the body types remain grounded in science. Nutritionists, for example, now rely on body types to formulate the best course of nutrition for individuals whose needs are not uniform and depend at least in part on their specific body type. 

The basic idea is that the human body is not a singular form. Each of us falls into a category of body types that is distinctly different than the others. These are generalizations, and there are exceptions like almost everything else. But there are three basic body types. 

Since we are not uniform in our body types, we are also not uniform in our nutritional and exercise needs. We already know that some of us must work much harder than others to not become overweight. And we all know people who seem to be able to eat anything they want and never gain weight. It may not be fair, but body types are a physiological fact. Knowing and understanding your body type will help you work with this information rather than fight things that are beyond you. 

Types of bodies

There are three body types: ectomorph, mesomorph, and endomorph. Each has specific characteristics and each has specific physiological needs. You will likely recognize these types and find yourself in one of them. 

Ectomorphs

The ectomorph tends to be long-limbed. They are not visibly muscular. Some ectomorphs can be skinny but not necessarily have a lot of lean muscle mass. 

Ectomorphs tend to have the most difficulty in gaining weight. Even ectomorphs who do carry excess weight will likely appear skinny when in fact they simply lack lean muscle mass. However, many ectomorphs do have extensive lean muscle mass, but it is distributed in ways that are not defined like bodybuilders, for example. Long-distance runners tend to be ectomorphs. The highly developed long muscle mass is amenable to this kind of exertion, and ectomorphs do not carry any excess weight that can reduce performance in these types of athletics. 

Mesomorphs

Mesomorphs find it relatively easy to build muscle mass. They are medium boned and are evenly built. Mesomorphs can generally lose and gain weight normally. They can build muscle quickly. In stature, mesomorphs tend to have longer torsos and shorter limbs. The mesomorph body type is naturally built for sports that require explosions of energy and speed. The types of muscle characteristics of mesomorphs contain a high percentage of fast-twitch fibers that can release energy quickly and powerfully. Triathletes are often mesomorphs. The challenge for mesomorphs is to balance building lean muscle against their tendency to easily gain weight.  

Endomorph

Endomorphs have a larger bone structure. They tend to be built stocky and have curvier bodies. Endomorphs tend to store fat and have a harder time losing weight. 

Endomorphs are stocky and have full, curvy figures. The endomorph types have a difficult time keeping body fat off and they gain weight easily. This is not to suggest that all endomorphs are obese. This is far from the case. Many runners are endomorphs, and many more are active athletes. However, because the endomorphs tend to gain weight and hold onto weight, they will necessarily need to pay more attention to diet and exercise than the other body types. 

Identifying body types

Learning to identify your body type is fairly easy. You need to take an honest assessment of your physiological appearance and you should be able to identify your body type from a few physical descriptions. Like anything else, there are exceptions to these things. The types are categories, and some of us will fit a certain category while tending toward another. But getting a general idea will help you identify your major body type and learn to work with this type for your health and fitness. 

Ectomorphs

• Your shoulders are narrower than your hips
• Fitted jeans generally feel loose around your butt
• Your forearms are on the smallish side
• Your body tends to stay skinny by default
• Your body looks long and narrow
• If you grip your wrist between your thumb and middle finger, the 2 fingers overlap
• You have trouble gaining weight – both in terms of muscle and fat
• The circumference of your chest is 37 inches or less

Mesomorphs

• Your shoulders are roughly the same width as your hips
• Fitted jeans generally feel snug, but not too tight, around your butt
• Your forearms are moderately thick
• Your body tends to stay lean, yet somewhat muscular, by default
• Your body looks rugged and squarish in shape
• If you grip your wrist between your thumb and middle finger, the 2 fingers just barely touch
• You can gain or lose weight without too many issues
• The circumference of your chest is between 37-44 inches

Endomorphs

• Your shoulders are wider than your hips
• Fitted jeans generally feel tight around your butt
• Your forearms are on the thicker side
• Your body tends to carry extra fat by default
• Your body looks round and soft
• If you grip your wrist between your thumb and middle finger, the 2 fingers don’t touch
• You can gain weight fairly easily, but find it quite difficult to lose
• The circumference of your chest is over 44 inches

Training each body type

Exercise, fitness, and training will change for each body type. How to train for your body type will involve taking into consideration the way you gain and lose weight, your specific type of muscles, and your stamina based on your type. 

Training is a combination of diet and exercise. The general guidelines that follow consider both. It is easy to focus on exercise but diet is about half the battle when it comes to training for your body type. 

Ectomorphs

Diet: Ectomorphs can often afford to not worry much about diet. Ectomorphs have the luxury of being able to eat whatever they want without seeing any adverse effects of their diet. However, since ectomorphs do have difficulty gaining weight they need to make sure they pay attention to their protein intake and ensure that they are eating enough healthy fats. The tendency to be thin can work against ectomorphs when it comes to building muscle and maintaining energy levels.  

Exercise: The slight build associated with ectomorphs can make them susceptible to injuries. With less muscle mass, they also lack the innate power for things like intense weight training. Ectomorphs should pay attention to building strength through resistance exercise to build muscle and enhance protective tissue. 

Mesomorphs

Diet: This body type can easily maintain their health and fitness by balancing their macronutrients. Mesomorphs should make sure they balance everything like fat, protein, and complex carbohydrates since too much of any one thing can easily tip them toward too little or too much. For those who train for endurance sports, carbs are the most important thing to maintain. 

Exercise: Mesomorphs should focus on moderate to intense training schedules. Mesomorphs are particularly well-suited for things like High-Intensity Interval Training (HIIT) in which short bursts of intense exercise are balanced with restful exertions. Pilates is another form of training that is suited for mesomorphs. 

Endomorphs

Diet: Endomorphs can resist their natural tendency to gain weight by maintaining a strict balance of macronutrients. Fats, proteins, and complex carbohydrates need to be taken in moderation and strict ratios. Adjust the intake of anyone macronutrient according to your training schedule. For example, you can take in more carbs on days that you do things like running or cycling. Bulk up on proteins for weight training. 

Exercise: Endomorphs are another body type that will do great with things like High-Intensity Interval Training (HIIT). Because HIIT combines intense bursts to burn calories with intervals of sustained moderate exercise, endomorphs will benefit from burning calories while they build muscle mass. Bodyweight training is another exercise program well-suited for endomorphs. If you are an endomorph who wants to train for a marathon, bodyweight training will be ideal. 

Body Types FAQs

What are body types?

The background for body types dates by thousands of years to ancient Greece and Hippocrates. The concept was first developed scientifically in the 1940s by a physician named William H. Sheldon.

What are the different kinds of body types? 

The three body types are called ectomorph, mesomorph, and endomorph. They are as follows:

• The ectomorph tends to be long-limbed. They are not visibly muscular. Some ectomorphs can be skinny but not necessarily have a lot of lean muscle mass. 

• Mesomorphs find it relatively easy to build muscle mass. They are medium boned and are evenly built. Mesomorphs can generally lose and gain weight normally.

• Endomorphs have a larger bone structure. They tend to be built stocky and have curvier bodies. Endomorphs tend to store fat and have a harder time losing weight. 

How do I train for my body type? 

Training for body types simply comes down to adjusting your diet and exercise routine to the facts of your type. Ectomorphs have difficulty gaining weight and they tend to have less lean muscle. For these reasons, ectomorphs need to increase proteins in their diet and work on strength training. At the other end of the spectrum, endomorphs need to pay close attention to things like carbs and fats, and they need to increase things like endurance training. 

Conclusion

It seems like most of the information on diet and fitness comes in one uniform set of guidelines. It is easy to believe that if we all stick to the same set of guidelines, we will all have the same results. But the fact is, we are all different, and our differences turn out to fall into some clear categories. 

Body types can account for many of the differences so many of us confront our exercise and training goals. The body types, ectomorph, mesomorph, and endomorph, all reveal three distinct types of training and dieting needs. 

Each body type needs to pay attention to things that are specific to their body type. What is right for an ectomorph is certainly not going to be right for an endomorph. Each of us needs to adjust our caloric intake and physical activity according to our body types. 

The good news is that by paying attention to our body type, we can learn to overcome the challenges specific to each one. By learning to adjust your training to the needs of your body type you can learn to reach your fitness goals more easily by working with your body instead of against your body. 

Key Takeaways

What are the essential facts about salt and its uses?

• Types of Salt: Common table salt, kosher salt, sea salt, pink Himalayan salt, and Celtic sea salt.
• Uses of Salt: Food preparation, cleaning, ice melting, and medical applications.
• Health Benefits: Necessary for muscle contractions, nerve function, and blood pressure regulation.
• Health Risks: Excess salt can lead to high blood pressure, heart disease, and stomach cancer.

For many years, healthcare professionals have warned against the dangers of too much salt. The conventional wisdom has stated that consuming salt is linked to several health problems. For example, salt intake is one of the things that leads to high blood pressure and makes high blood pressure worse if you already have it. More recent evidence seems to contradict this conventional wisdom. Doctors are beginning to see that we need some salt in our diet. Too little salt can lead to other types of health problems. Our bodies require a certain amount of salt in order to function properly.

The fact is, salt is one of those elemental substances that has been with humanity forever. Of the things we have come to add to our food, whether in cooking or eating things raw, salt is the primary ingredient. In this guide, we will take a look at the most common thing in our kitchen: simple salt and how it works in the body. This guide will give you the information you need to make informed decisions about salt. 

What is Salt?

The most common type of salt, table salt, is an ionic compound of sodium chloride. It is a natural constituent of seawater. Salt is formed when an acid and a base neutralize each other. Chemically, the acid and the base break apart and the positively charged elements bond with the negatively charged elements.

Salt gives food a piquancy and flavor. It tends to accentuate other flavors added to food. Salt is also used as a preservative. Salt is one of the oldest preservation methods known since salts of all kinds inhibit the growth of bacteria and other microbes that cause food to spoil.

Common table salt, or NaCl, is often mixed with other spices and herbs to make things like celery salt and garlic salt. These can be added to cooking to create different flavors and the salt adds emphasis to milder flavors like celery.

The most common table salt contains added iodine. This is added to prevent iodine deficiency since iodine can be a difficult mineral to obtain in an ordinary diet, and iodine is a necessary mineral for life.

You may encounter different types of salt in the supermarket. One of the more common types, one that is often named in recipes, is kosher salt. This comes in a larger, coarser grain. It is still sodium chloride, but kosher salt typically does not contain added iodine.

Sea Salt. Sea salt is made from evaporated seawater. It is unrefined and coarse-grained. Sea salt generally contains other elements like zinc, potassium, and iron. This gives sea salt a more complex flavor profile, and this is why sea salt is often favored by chefs.

Himalayan Pink Salt. Recently, some specialty salts have been appearing on the market. Himalayan pink salt is one of these. It is harvested primarily from the Khewra Salt Mine in the Himalayan Mountains. It has a pink to off-white color. Since Himalayan pink salt contains more than 80 natural minerals that are found in the human body it has become part of spa treatment. It is also a feature in the gourmet kitchen.

Celtic Sea Salt. Sometimes called seagrass, the French for grey salt, Celtic sea salt is harvested from tidal ponds off the coast of France. Celtic sea salt is generally moist and flaky and has large grains. It has a briny flavor that lends itself to cooking meats and fish. It is also a favorite in baking.

There are many more types of salt. Any set of elements that bind with a positive and negative ion forms salts. Some salts are used exclusively in medical and scientific arenas. 

Salt Uses

There are countless uses for salt. Since salt is elemental for all life, it has found its way into almost every aspect of life. From cooking to healthcare, salt is a staple of how we live. But there are some common uses for salt.

The most common use for salt is in cooking. Common table salt gives piquancy and flavor to all kinds of foods, including raw foods. Small quantities of salt in baking can even accentuate the sweetness of pastries. Salt can play many roles in the kitchen. Here are a few life hacks that feature salt:

Food Preservation

One of the oldest uses of salt is the preservation of foods. Treated foods with salt, often called brining, infuses things like meats and fish with enough salt to prevent spoilage. If you have ever wondered why bacon is so salty it is because it is packed with salt for preservative purposes. This has the effect of making bacon taste so good. 

Cleaning

Salt is an efficient and environmentally friendly cleaning agent. You can make a salt solution to clean surfaces all over the house. Since salt naturally inhibits the growth of bacteria, it can effectively sanitize things and it helps remove dirt. 

Road Salt

If you live in any northern region you see the trucks out after every snowfall. Rock salt, a large-grained salt, will cause ice and snow to melt. It is widely used for snow and ice removal. 

Medical Uses 

Specific medical-grade salts are used in things like saline solutions for medical purposes. Salt will balance solutions that are introduced into the body so that the delicate balance of minerals and water in the blood and cells remains preserved. There are also salts that are used as health supplements. The elements in salts are the same things as what we call electrolytes. The electrolytes you find in things like exercise drinks are made from mineral salt. 

Therapeutic Uses

Some specialty salts such as Himalayan pink salt are used in spa treatments. The multiple minerals that are in these salts are believed to provide therapeutic benefits during certain kinds of spa treatments.   

Industry Uses

Various types of salts are used for industrial purposes. For example, the paper industry uses large quantities of salts in the production of paper from wood. 

Sources of Salt

The most common source of salt is from seawater. The salt from seawater is extracted by evaporated seawater until all that remains are the mineral salts that make up the salinity of seawater. This is treated further to isolate sodium chloride. In other cases, the sea salts are left intact so that the myriad other minerals can be used.

There are also geological sediments of salt which can be mined. This is generally done by pumping water into the salt sediments, then letting it dry and go through a purification process.

A rare source of salt comes from South America. The Ayoreo, an indigenous group from the Paraguayan Chaco, obtain their salt from the ash produced by burning the timber of the Indian salt tree (Maytenus Vitis-idea) and other trees. 

Salt Effects on the Body

We hear a lot about the dangers of salt in our diet. Salt has been linked to high blood pressure and other serious health problems. But the fact remains that salt is an essential; nutrient and provides our bodies with basic electrolytes that are necessary for proper physiological functions.

The main issue with salt and the body involves concentrations of sodium—one half of the salt chemical. Concentrations of sodium are delicately regulated in the body, and too much sodium or too little sodium can cause serious problems.

Sodium is necessary for things like muscle contractions, and this includes the heart muscle. When we sit or expend energy, we lose sodium. It is, therefore, necessary to keep replenishing sodium and the best way to do this is with salt. Old-fashioned methods for replenishing salt involved things like salt tablets. We now use things such as sports drinks that contain a variety of salt-based electrolytes to balance the sodium/fluid levels in our bodies.

Sodium is also necessary to balance and regulate nerve functions and blood volume. Blood volume is measured with blood pressure. When the sodium balance is unequal, nerves cannot function properly. This includes signals to and from the brain. Unbalanced sodium levels also cause problems like high blood pressure.

The chloride side of salt is another important electrolyte. These kinds of electrolytes carry electrical signals from nerves to other parts of the body, including the brain. Chloride is essential for nerve and brain function, among other things. Low chloride levels can cause what is called respiratory acidosis. This is when carbon dioxide builds up in the blood and causes the blood to become too acidic.

Too much salt causes an overabundance of both sodium and chloride. Some people are not sensitive to this at all. In others, too much salt usually leads to water retention and this will manifest itself as bloating, swollen fingers, and other extremities. The most common problem with too much salt is high blood pressure. The excess of sodium causes an imbalance in blood volume. This can lead to heart attack and stroke.

Too much salt has also been linked to stomach cancer. It is believed that excess salt causes the growth of a bacteria called Helicobacter pylori, and this bacteria is linked to stomach cancer. Studies have shown that high salt intake increases the incidence of stomach cancer by as much as 69 percent. 

How Much Salt Per Day

Given the dangers of too much or too little salt intake, the guidelines for salt intake per day are specifically laid out.

For adults:

• No more than 6 grams of salt per day. This is around one teaspoon. 

For Children:

• 1-3 years: 2 grams per day
• 4-6 years: 3 grams per day
• 7-10 years: 5 grams per day
• Over 11 years: 6 grams per day

Babies under one year should have no more than 1 gram per day since their kidneys are not sufficiently developed to properly process salt. 

Salt Deficiency

The body loses salt through urine, perspiration, vomiting, and diarrhea. If too much salt is lost, the level of fluid in the blood will drop. Hyponatremia is a condition that occurs when the sodium in your blood falls below the normal range. In severe cases, low sodium levels in the body can lead to muscle cramps, nausea, vomiting, and dizziness. Eventually, the lack of salt can lead to shock, coma, and death.

Conclusion

There are few things more ubiquitous than common salt. Table salt is on nearly every table and in nearly every spice rack in America. Table salt is the elemental ingredient in almost any form of cooking. The simple chemical sodium chloride is the bedrock of cooking, baking, and preserving food and has been for millennia.

There are many varieties of salt available. From Pink Himalayan salt to Celtic sea salt, our choices of salt have increased over the years, and this gives cooks everywhere a new palette for cuisine. Some of the specialty salts have added health benefits due to the many minerals present in these salt varieties.

Salt is also essential for life. We require a certain amount of salt from our bodies to function properly. From brain and nerve functions to blood pressure, salt is instrumental in keeping these things working correctly. We also know that an imbalance of salt is dangerous. Too much salt leads to serious health issues. Too little salt can create problems that are just as dangerous.

The key to salt is balance. Keep your salt intake at a moderate level, and salt will provide the basis for good health.

Health and Safety Notice for Our Readers

At NF Sports, we're dedicated to supporting your fitness journey with high-quality, natural supplements made in an FDA-registered facility. Our content and product recommendations are for informational purposes only and are not intended as medical advice.

Consult Your Doctor: Before starting any new supplement regimen, especially if you have health concerns or conditions, consult with a healthcare professional to ensure it's safe and right for you.

FDA Disclaimer: Our products are designed to support your wellness journey but have not been evaluated by the FDA to diagnose, treat, cure, or prevent any disease.

FAQ

What is salt? 

The most common type of salt, common table salt, is an ionic compound of sodium chloride. It is a natural constituent of seawater. Salt is formed when an acid and a base neutralize each other. Chemically, the acid and the base break apart and the positively charged elements bond with the negatively charged elements.

What are the uses of salt? 

Salt is primarily used in food preparation. It can be used as a cleaning and sanitizing chemical. Salt is also used to melt ice and snow on roads. There is also a vast array of medical uses for salt. 

Are there different types of salt? 

There are numerous varieties of salt. The most common are table salt, kosher salt, sea salt, and pink Himalayan salt. Celtic salt is becoming increasingly popular in the United States. 

Is salt important to our health? 

A proper balance of salt in our diet and our bodies is necessary for health. 

What happens when we get too much salt?

Excess salt can lead to high blood pressure, heart disease, and stomach cancer.

Coconut oil is extremely popular. There are many good reasons for the rise of coconut oil in the public imagination. For one thing, it tastes good. This reason alone has many people adding a dollop of coconut oil to smoothies and other raw foods. 

Often marketed as something of a superfood, coconut oil has gained some real traction in the world of health and fitness. It has also caught on with the cosmetic and beauty industries. Coconut oil is yet another example of something completely natural that does most, if not all, of the things the synthetics have been promising. 

Coconut oil also has many health benefits. It is not simply a delicious thing to add to your foods. It appears to be good for you inside and out, and this accounts for the increasing popularity of coconut oils. 

What do we know about coconut oil? How do we benefit from including coconut oils as part of our health routines? What exactly are the benefits of coconut oil? Are there any downsides to coconut oil? This guide will give you all the information you need to understand coconut oil. 

Coconut Oil benefits

It is a fact that coconut oil is good for you. But the benefits of coconut oil are many, and it benefits the body both inside and out. Here are some of the benefits of coconut oil. 

Great source of healthy fatty acids

Coconut oil is rich in saturated fats. Saturated fats have a completely different impact on the body over other forms of dietary fats. 

The presence of fats in food sources tends to make us recoil, but saturated fats encourage your body to burn excess fat. They are also a great source of energy for the body and brain. 

Saturated fats tend to increase levels of HDL, or "good cholesterol." This helps reduce your risk of heart disease. The type of fats in coconut oil is characterized as medium-chain triglycerides (MCTs). Rather than adhering to your body and causing weight gain, these MCTs tend to go straight to the liver and are converted into energy. MCTs in coconut oil give your energy and cause your body to burn excess fat.  

What is more, these MCTs are quickly converted into ketones. Researchers have found that ketones from MCTs have the potential to treat things like epilepsy, Alzheimer's disease, and other similar conditions. 

Good for your heart

While coconut oil is a relatively new food source in western countries, it has been a staple in other parts of the world for centuries. Researchers have discovered that in parts of the world that rely on coconut oil as a staple food source there are far fewer cases of heart disease that are so prevalent in the west. 

For example, a study of the population of Tokelau in the South Pacific revealed that the population of people there have significantly lower rates of heart disease. This population also relies on coconuts for as much as 60 percent of their diet. Other studies have shown the cultures that rely on coconuts and things like coconut oil have far fewer incidents of stroke and heart disease. 

Helps burn fat

We tend to think of burning fat in terms of exercise and cutting calories. The reality is that different foods impact our metabolism in different ways. The MCTs in coconut oil is one of those things that changes the way metabolism works. 

MCTs in coconut oil cause your body to burn fat even though it technically contains calories. The reason for this is that the MCTs cause your metabolism to increase and burn the long-chain fatty acids that accumulate in the body. 

Studies have shown that eating 15-30 grams of coconut oil can cause an energy expenditure of 5 percent over 24 hours. This means adding a little coconut oil to your diet burns fats and calories entirely on its own. 

Antimicrobial properties

Roughly half of the fatty acids in coconut oil is lauric acid. As your body digests lauric acid it converts it into a chemical called monolaurin. Both lauric acid and monolaurin can kill harmful microbes and pathogens. These include bacteria, viruses, and fungi. 

Laboratory studies have shown that coconut oil can kill the bacteria Staphylococcus aureus. This is the bacteria that causes staph infections which can sometimes be fatal. Coconut oil can also control Candida albicans, the most common source of yeast infections.  

It is also known that using coconut oil as a mouthwash is an effective form of oral hygiene, capable of helping to fight tooth decay. 

Helps control hunger

Since the MCTs in coconut oil break down into ketones, coconut oil tends to curb your appetite. Research has shown that those who included coconut oil in their diets tended to consume far fewer calories over a day. One study, in particular, revealed that men who began their day with some measure of coconut oil ate less between breakfast and lunch than those who ate only a traditional breakfast. 

May reduce seizures

Perhaps one of the most striking discoveries about the benefits of coconut oil is how it can potentially control seizures. 

These findings were discovered in the course of research on the ketogenic diet and how ketones can control seizures in patients with drug-resistant epilepsy. What these scientists found was the increased levels of ketones in the body tended to reduce seizures in these patients. 

This research led them to conclude that the elevated levels of ketones that come from a diet that includes coconut oil can also help alleviate these seizures. Further research revealed that a diet rich in coconut oil can reduce rates of seizures in children with epilepsy. 

All of this has led researchers to conclude that the MCTs in coconut oil, in conjunction with a modified ketogenic diet that includes some carbs, can diminish seizures in some epilepsy patients. 

Raises HDL (good cholesterol)

Coconut oil is naturally rich in saturated fats. These saturated fats increase levels of the so-called good cholesterol, or HDLs, in your system. By increasing HDL levels, you can substantially improve the health of your heart. 

One study showed that patients with coronary artery disease who took coconut oil as part of their daily diet experienced increases in their HDL levels that would be consistent with combatting the coronary artery disease.  

Healthy skin and hair

Beyond eating coconut oil, it has many benefits for cosmetic purposes. Many people have already seen the benefits of using coconut oil as a skin and hair treatment. Coconut oil can even be used as a treatment for skin conditions like eczema. 

Coconut oil naturally nourishes skin without the addition of oils that are not water-soluble that damages the skin. Coconut oil also naturally resists UV light which can damage both skin and hair. 

May alleviate Alzheimer’s disease

Alzheimer's disease is a neurodegenerative disorder and the most common cause of dementia. It largely affects older adults. Alzheimer's disease is characterized by a drastic reduction in the brain's ability to access and utilize glucose for energy. 

Since the primary alternative to glucose as an energy source is ketones, the high ketone levels that come with coconut oil are now believed to be a potential way of reducing the symptoms of Alzheimer's disease. 

Early studies have shown that the high levels of MCTs that come with coconut oil are sufficient to boost ketones enough to help fight Alzheimer’s disease. 

Coconut Oil Nutrition

According to the U.S. Department of Agriculture, these are the nutrition facts for a 1 tablespoon serving of coconut oil.

Calories 121

Protein 0 grams (g)

Fat 13.5 g

Saturated fat 11.2 g

Carbohydrates 0 g

Fiber 0 g

Sugar 0 g

By way of comparison, a tablespoon of olive oil has 119 calories and 13.5 g of fat. 

Types of Coconut Oil

Just like olive oil, there are multiple forms of coconut oil. They break down from the purest to types that have been chemically altered. 

Virgin or Extra-virgin coconut oil

There is no real distinction between virgin and extra-virgin coconut oil. For olive oil, the distinction has to do with fatty acid content. No such difference occurs for coconut oil. 

Cold-pressed coconut oil

A method used to preserve nutrient content, cold-pressing involves the production of coconut oil in heat-controlled environments and without the use of chemicals. The oil is processed in temperatures not exceeding 120° F (48° C). By using a heat-controlled process, high-quality coconut oil with abundant phenolic compounds is produced. These preserved substances act as antioxidants that rid the body of free radicals. Also, in addition to affecting nutrient quality, the low temperature involved in the process imparts a milder and almost neutral flavor to the cold-pressed coconut oil.

Expeller-pressed coconut oil

In contrast to cold-pressed coconut oils, expeller-pressed varieties undergo higher temperature processing (210° F/99° C). The heat involved in the process toasts the produced coconut oil and gives it a nuttier and more characteristic taste.

Hydrogenated coconut oil

Hydrogenated is a term used to describe coconut oils that have undergone the process of hydrogenation. Hydrogenation means that, in high heat, hydrogen atoms are added to the coconut oil to turn its unsaturated fat components into saturated fats. This results in a more solid form and longer shelf life as it prevents quick spoilage. It also increases the melting point of the coconut oil from 77° Fahrenheit (25° C) to 86-97° Fahrenheit (30-36° C).

Most experts suggest you use virgin or cold-pressed coconut oil for any purpose. These retain the most natural properties and the least amount of chemical or physical intervention. 

Coconut Oil side effects

There are no known side effects of coconut oil. As with anything else, use caution if you are pregnant or breastfeeding. Coconut oil is even safe for children, although it is recommended that you do not give children coconut oil for more than a month.  

Coconut Oil FAQs

What is coconut oil? 

Coconut oil is the fatty portion of coconuts that are extracted for dietary and cosmetic purposes. 

What is coconut oil sued for? 

People use coconut oil in cooking and as a health supplement. 

Is coconut oil healthy? 

There are numerous health benefits to coconut oil. It is good for your heart, it can help reduce blood pressure, and coconut oil can help you lose weight. Coconut oil is a great part of oral hygiene, and it is good for skin and hair. 

Are there different types of coconut oil? 

Coconut oil is similar to olive oil in that it comes in different forms. The best coconut oils are virgin coconut oil and cold-pressed coconut oil.

Conclusion

Coconut oil has been trending for quite some time now. It would be easy to dismiss coconut oil as just another trend if it were not for the fact that the trend comes from sound reasons. Coconut oil is incredibly healthy. The list of health benefits of coconut oil is extensive. It is good for just about every part of your body in one way or another. 

Since coconut oil has such a positive impact on things like your circulatory system and your metabolism, it carries those benefits to the rest of the body. Research has shown that coconut oil is good for everything from our heart and brain to our skin and hair. 

Coconut oil is also delicious. Using it in cooking or adding it raw to things like smoothies gives everything a flavorful lift. There are reasons why cultures that have had access to coconuts have built entire cuisines out of coconuts and coconut oil. 

While a trend alone may not convince you to try something. Scientific evidence should. Perhaps because coconut oil has been on the rise, researchers have focused their attention on coconut oil and found myriad positive results. 

Maybe the best things about coconut oil are that it tastes great and it is easy to incorporate into your lifestyle. Whether you eat coconut oil or use it as part of your skincare routine, coconut oil is legitimately good for you. 

Key Takeaways

What are the health benefits of potassium?

Potassium offers numerous health benefits, including:

• Regulating fluid balance
• Supporting the nervous system
• Regulating muscle and heart contractions
• Helping control blood pressure
• Preventing strokes
• Preventing kidney stones
• Reducing the risk of osteoporosis

We are all aware that we need a certain level of minerals in our diets, but few of us pay attention to how much we get of these minerals on any given day. Potassium is one of these essential minerals. Most of us know that we need potassium and we get potassium from things like bananas. But not many of us are fully aware of how important this mineral is to our health. There are so many foods that contain potassium it is not difficult at all to get all the potassium you need from your diet. We need not make ourselves sick from too many bananas.

The fact is that potassium is necessary for our very survival. Potassium is essential for numerous vital functions that range from fluid balance to the proper functioning of the heart. While we have the sense that eating a few bananas in a week gives us the potassium we need, the importance of potassium goes well beyond this. This guide will give you all the information you need to maintain a healthy balance of potassium in your diet. 

What is Potassium?

Potassium is a chemical element with atomic number 19. Because of its particular chemical nature, potassium always exists in nature in the form of some kind of salt. For example, potassium chloride is a common form. Potassium exists as an ion. This means it will always bind with another element.

Potassium was first isolated from potash or the ashes from plant material. It is now known that potassium is essential to sustain life. The many forms that potassium can take in our bodies allows potassium to facilitate multiple processes, and for this reason, we must get a specific amount of potassium in our diets.

Potassium forms salt solutions in the body, and these are what we call electrolytes. Electrolytes operate as fuel for basic chemical reactions that make up what we call metabolism. In essence, electrolytes conduct electrical impulses within physiological processes that allow these processes to occur. Without potassium electrolytes, the most elemental functions within the body cannot happen at all.

It is estimated that less than 2 percent of people consume enough potassium in their diets. While it is possible to consume enough potassium through diet alone, the fact that so many people do not get enough potassium in their diet has led to the development of potassium supplements. Supplementing potassium and other vital minerals is one of the most efficient ways to ensure that you get the proper amount of potassium for good health. 

Potassium Benefits

We know potassium is an essential mineral. But the benefits of potassium are more than just general nutrition. Here are some of the main health benefits of potassium: 

Regulates Fluid Balance

Our bodies are made up of about 60 percent water. About 40 percent of this water is inside cells. It is called intracellular fluid. The rest is in things like blood, spinal fluid, and between the cells. The amount of fluid that stays in a balance between cells and the rest of the body depends on a balance of mineral salts, or electrolytes.

When fluids become unbalanced, there are serious health consequences. The two main mineral salts that regulate this balance are sodium and potassium. Potassium is the primary mineral salt in intracellular fluid.  Sodium is the main mineral salt in between cells. If the balance of these mineral salts is not equal, cells can begin to shrink or swell up, and this leads to damage to the cells.

Over time, cellular damage from electrolyte imbalance due to the lack of potassium can lead to a breakdown of tissue. Organs will begin to stop functioning properly and our health is compromised. The balance of water within our bodies even at the level of individuals cells depends on maintaining the proper amount of potassium

Essential for Healthy Nervous System

The nervous system relays signals from one part of the body to the brain and back again. This entire process is like an electrical transmitter. The key elements in this system are electrolytes. Potassium makes up some of these key electrolytes. Everything from muscle contraction, heartbeat, and reflexes are dependent on electrolyte signals. The entire system works as sodium electrolytes move signals into cells and potassium electrolytes move signals out of cells. Without the proper amount of potassium, nerve signals cannot flow, and systems shut down. Potassium is essential for nerve signals to function at all. 

Regulates Muscle and Heart Contractions

As we noted, potassium is essential for the nervous system and this regulates muscles and the heart. Not enough potassium means signals to the muscles and the heart becomes weakened. Too much potassium can cause alterations in the signals to and from the heart.

What is more, any potassium deficiencies will also create an imbalance within the cells of the heart itself. This imbalance can lead to damage to the heart cells and damage to the heart tissue. This will result in weakened and flaccid blood vessels to and from the heart. An improper balance of potassium will lead to heart arrhythmia and irregular heartbeat, both of which can be fatal. 

Helps Regulate Blood Pressure

High blood pressure afflicts one in three Americans. It is also the leading cause of heart disease worldwide. One of the leading causes of high blood pressure is excess sodium which can be the result of too little potassium. The balance of electrolytes inside and outside the cells relies on a balance of sodium and potassium.

In a summary of multiple studies, researchers found that patients with high blood pressure who were given a potassium supplement experienced significant reductions in their diastolic and systolic blood pressures. Other studies have shown that a potassium-rich diet reduced blood pressure in participants aged 25-64. The simple presence of increased potassium in the diet can significantly reduce blood pressure. 

May Prevent Strokes

A stroke is caused when there is a lack of blood flow to the brain. More than 130,000 Americans die of strokes every year. Doctors now suggest that a potassium-rich diet can prevent many of these strokes. In research that included more than 100,00 participants, scientists found that people who maintained a potassium-rich diet were far less at risk for a stroke than people who did not pay attention to their potassium intake. Other studies have shown that increasing potassium in your diet or with the help of a supplement can lower the risk of strokes by as much as 21 percent. 

Prevents Kidney Stones

Kidney stones are hardened minerals that form when urine is concentrated into crystals. One of the main crystals that form kidney stones is calcium citrate. Recent studies have shown that the presence of potassium reduces the formation of calcium citrate crystals.

Since potassium bonds with the same ions as calcium, it can form potassium citrate which does not form kidney stones. One study found that simply eating a diet of potassium-rich foods lowers your risk of kidney stones by as much as 35 percent. 

Helps Prevent Osteoporosis

Osteoporosis is a condition in which bones become hollow, porous, and brittle. The mineral most often linked with osteoporosis is a deficiency of calcium. But recent evidence suggests that a diet rich in potassium may also help prevent osteoporosis by reducing the amount of calcium the body loses through urine.

Scientists have found that people who are at risk for osteoporosis but get plenty of potassium appear to have the greatest bone mass. Premenopausal women, for example, who are at great risk for osteoporosis maintain a much higher bone mass than those who do not get as much potassium.

Sources of Potassium

The best sources of potassium are foods that are high in potassium. Since potassium is so common in nature it is easy to find foods that are rich in potassium. Dietary sources of potassium include:

• fruits, such as apricots, bananas, kiwis, oranges, and pineapples
• vegetables, such as leafy greens, carrots, and potatoes
• lean meats
• whole grains
• beans and nuts

Doctors recommend that you get potassium from your diet. Food sources are the most effective ways of getting the potassium you require. If for any reason you cannot get enough potassium in your diet, there are many reputable potassium supplements. Many multivitamins contain a full range of minerals including potassium. 

Potassium Deficiency

As we noted from the outset, most Americans do not get enough potassium in their diets. This will lead to serious health problems. But an actual potassium deficiency is a serious health issue in itself. Low potassium leads to a condition called hypokalemia. Symptoms of potassium deficiency include:

• Weakness and fatigue
• Muscle cramps and spasms
• Digestive problems
• Heart palpitations
• Muscle aches and stiffness
• Tingling and numbness in the hands, feet, and extremities
• Breathing difficulties
• Mood changes

If you are experiencing any combination of these things, see your doctor to rule out other causes. If it is determined that you do have a potassium deficiency, a supplement may be the best way to increase your potassium levels. 

Potassium Dosage

The proper amount of potassium in a day is 4700 mg for most adults. Most people do not meet this general requirement. This is the dosage determined in the United States. The World Health Organization recommends a minimum of 3510 mg per day. In any case, it is widely known that people all over the world do not get enough potassium in their diets.

Again, doctors agree that the best way to get the potassium you need is through dietary sources of potassium. There are many great potassium supplements if you find it difficult to eat the foods necessary to achieve proper potassium levels. 

Potassium Risks

Getting too much potassium can present problems. Too much potassium is harmful. Excessive potassium leads to what is called hyperkalemia in which the kidneys cannot remove enough of the potassium to get it below toxic levels.

Hyperkalemia will mostly be either symptomless or present very few symptoms. However, when symptoms do present, they are similar to those that occur in hypokalemia. Severe or sudden hyperkalemia can cause heart palpitations, shortness of breath, and chest pain. At this stage, hyperkalemia can become a life-threatening condition that requires immediate medical attention.

Conclusion 

Getting enough vitamins and minerals is one of those things we all know from childhood. We see this direction on cereal boxes from an early age. Even into adulthood, most of us are well aware that we should pay attention to making sure we get the minerals we need in our diet every day.

However, the reality for most of us is that we simply do not pay close enough attention to the minerals we consume, and one of the most common things we overlook is potassium. Potassium is an essential mineral for overall health. Potassium provides benefits to us at the level of individual cells, and without it, the damage stems from the cells outward. The benefits of potassium include the maintenance of everything from the health of our brains to the blood in our veins. We need potassium to function properly.

Still, most people do not get enough potassium in their diets. Those feelings of fatigue and listlessness could be the result of a potassium deficiency and the solution to those feelings may be as simple as eating potassium-rich foods. Since potassium is such a vital nutrient and it is so essential for life, it is found in many common food sources. The best way to get enough potassium for your health is by eating a potassium-rich diet. If you find that you simply cannot get enough potassium in your diet for any reason, numerous reputable and healthy supplements contain all the potassium you need to maintain your health. 

Health and Safety Notice for Our Readers

At NF Sports, we're dedicated to supporting your fitness journey with high-quality, natural supplements made in an FDA-registered facility. Our content and product recommendations are for informational purposes only and are not intended as medical advice.

Consult Your Doctor: Before starting any new supplement regimen, especially if you have health concerns or conditions, consult with a healthcare professional to ensure it's safe and right for you.

FDA Disclaimer: Our products are designed to support your wellness journey but have not been evaluated by the FDA to diagnose, treat, cure, or prevent any disease.

FAQ

1. What is potassium?

Potassium is an essential mineral and electrolyte found in many foods. It is vital for various bodily functions, including fluid balance, nerve signal transmission, and muscle contractions.

2. Why is potassium important for health?

Potassium helps regulate fluid balance, supports the nervous system, aids in muscle and heart contractions, controls blood pressure, and can prevent strokes, kidney stones, and osteoporosis.

3. What foods are high in potassium?

Foods rich in potassium include fruits like bananas, apricots, and oranges; vegetables such as leafy greens, carrots, and potatoes; lean meats, whole grains, beans, and nuts.

4. What is the recommended daily intake of potassium?

The recommended daily intake of potassium for most adults is 4,700 mg. The World Health Organization recommends at least 3,510 mg per day.

5. What are the symptoms of potassium deficiency?

Symptoms of potassium deficiency, or hypokalemia, include weakness, fatigue, muscle cramps, digestive problems, heart palpitations, muscle aches, tingling in extremities, breathing difficulties, and mood changes.

6. Can you get too much potassium?

Yes, excessive potassium intake can lead to hyperkalemia, a condition where the kidneys cannot remove enough potassium, leading to potential heart palpitations, shortness of breath, chest pain, and other serious health issues.

Many of us know that ginger is delicious. Ginger teas and foods flavored with fresh ginger have that tang and spice mixed with a freshness that only ginger can provide. But there are also health benefits to ginger. In fact, ginger health benefits may well be the real mark of distinction for this humble root. 

Ginger health benefits have long been known in cultures that value natural medicine. And as far back as the 17th century, folk remedies contained ginger for its many health benefits. From curing a simple stomach-ache, to ward off disease, ginger health benefits have been one of the primary appeals of ginger. 

While most of us know a little about ginger, even if it is simply the tangy freshness of ginger ale, the medicinal value of ginger only recently comes to light. Especially recently, as traditional medical science has begun to take a new look at natural remedies, ginger health benefits are becoming increasingly important. 

What exactly is ginger? What are its chemical properties? And what are the benefits of using ginger as natural medicine?  

What is Ginger?

Ginger is a tropical flowering plant. It originated in Southeast Asia but has been propagated around the world. It is a close relative of turmeric. The leafy plant grows to about three feet and has greenish-purple flowers. It is the root of the ginger plant that has become the main area of interest. 

Ginger root has been a traditional flavoring and healing spice for centuries. It is harvested by pulling the entire plant from the soil to reveal the root. Beyond the healing properties and great taste, ginger is also resilient. It can be used fresh, and it can be dried or made into an extract. 

A small percentage of the essential oil of ginger is extracted for cosmetics and beauty products. 

Ginger Benefits

Since ginger has been used as a traditional fold remedy for centuries, many of its medicinal properties and other benefits have been known for centuries. In recent years, science has caught up with traditional medicine to verify the many benefits of ginger. Ginger is loaded with nutrients and bioactive compounds that benefit both body and mind. Here are the benefits of ginger.

Gingerol and its medicinal properties

Ginger is a rhizome, a type of plant that forms an interconnected underground root system. These roots proliferate and the chemical that is created within these roots is called gingerol. Gingerol has anti-inflammatory and antioxidant properties.

Gingerol is also good for settling the stomach since it aids digestion. You can take ginger root to fight nausea. 

Since gingerol is so aromatic, it is also effective in treating the symptoms of the common cold and even the flu.

Fight Nausea

Since ginger has been tested scientifically and shown to prevent and alleviate nausea, it is now being used to treat symptoms associated with everything from morning sickness to the debilitating symptoms that accompany chemotherapy. 

The effectiveness of ginger in combating nausea is found in the fact that it has been traditionally used to treat seasickness. Sailors and travelers have been taking ginger to treat nausea for centuries. 

Of the various uses of ginger to treat nausea, recent evidence shows that it is most effective in treating pregnancy-related nausea. A dozen studies have shown that ginger dramatically relieved nausea in pregnant women. 

Treat Muscle Pain

Ginger has shown great promise in treating muscle pain from exercise and other forms of physical exertion. One study showed that taking a ginger supplement in the form of a tea or extract for less than two weeks significantly reduced muscle pain in people who regularly exercise. 

Using ginger to treat muscle pain does not have an immediate analgesic effect. Rather, taking ginger regularly tends to alleviate muscle pain. It is believed that the anti-inflammatory properties of ginger help with muscle pain.   

Help Treat Osteoarthritis

Osteoarthritis is a common ailment. Osteoarthritis causes degeneration of the joints in the body which leads to serious joint pain and stiffness. 

The anti-inflammatory effects of ginger have been shown to be effective in treating the painful symptoms of osteoarthritis. Research that included nearly 250 patients with osteoarthritis revealed that people who took a ginger extract supplement found dramatic reductions in pain and other symptoms. They also require significantly less pain medication. 

Another study looked at a combination of ginger, mastic, cinnamon, and sesame oil. This study also showed significant reductions in pain and other symptoms in patients who suffer from osteoarthritis.  

Lower Blood Sugar

Ginger has the capacity to lower blood sugar levels. This means ginger can be used as a potential treatment for diabetes, along with other prescribed medications. 

A study in 2015 looked at patients with type 2 diabetes. In this study, researchers found that just 2 grams of ginger powder per day lowered blood sugar levels by as much as 12 percent. This can reduce the number of other diabetes medications a patient needs to treat their condition. 

Help Reduce the Risk of Certain Types of Heart Disease

In addition to reducing the symptoms of diabetes, which can lead to heart disease, ginger has the potential to treat other conditions that lead to heart disease. 

Ginger root supplements were shown to be effective in reducing a specific type of lipoprotein ratio that is indicative of heart disease. What is more, ginger root also reduced levels of certain markers of another type of lipo-protein that also contributes to heart disease. These lipoproteins were cut down by as much as 28 percent with ginger root extract supplements. 

Fight Chronic Indigestion

The primary symptoms of chronic indigestion are recurrent pain and discomfort in the upper part of the stomach. For people who suffer from chronic indigestion, the simple fact of eating can become a painful process. 

One of the causes of chronic indigestion is a delay in emptying the contents of the stomach toward the rest of the digestion processes. Ginger has been shown to speed up the process of emptying the contents of the stomach. One study showed that taking some kind of ginger supplement, even in the form of a simple tea, can accelerate the process of emptying the stomach by as much as 16 minutes. This can be all it takes to completely alleviate chronic indigestion.  

Reduce Menstrual Pain

One of the traditional uses of ginger has been to treat menstrual pain or dysmenorrhea. Now, medical studies have shown that ginger is effective in treating menstrual pain. 

Women who took as little as 1 gram of ginger powder in any form during the first three days of their menstrual cycle experienced drastically less pain associated with menstruation. 

Ginger Nutrition

The basic nutrition information on ginger is pretty revealing. Here are the facts:

• Calories: 32
• Fat: 0.4g
• Sodium: 0mg
• Carbohydrates: 6.9g
• Fiber: 1.4g
• Sugars: 13g
• Protein: 0.9g

Ginger on its own is a simple food supplement that carries little to no health risks. Even the amount of carbohydrates can be reduced to zero simply by infusing a tea with fresh or powdered ginger. 

Since the benefits of ginger come almost exclusively from the chemical gingerol, its nutrition benefits are largely negligible. However, ginger does make one of the finest flavorings known in cuisine. It can be used for almost any type of cooking—from savory dishes to pastry. This means you can get the health benefits of ginger into your home-cooked meals without adding any significant calories or carbohydrates to what you are eating. 

Ways to prepare ginger