Jasen Bruce
Member
L-Glutamine
L-Glutamine- Glutamine is the most abundant amino acid in the bloodstream. It is most notable for its healing properties to the gastrointestinal tract and is helpful with ulcers, IBS, and gluten sensitivities.* Elevated cortisol levels from trauma (wounds, burns, surgeries) can deplete glutamine levels. In solution L-Glutamine is virtually tasteless. Glutamine is considered “anti-catabolic “which means it can help your body maintain muscle under stress or disease. Athletes use Glutamine for this purpose, to help muscles recover from exercise and to prevent the loss of muscle while dieting. Some people use glutamine for digestive system conditions such as stomach ulcers, ulcerative colitis, and Cohn’s disease.
Glutamine can help prevent weight loss in people suffering from chronic illness.
How to Take:
Glutamine is best taken in powder form and is tasteless so it can mixed with any liquid.
Dose:
Maintenance of gut health- 3g per day
Athletic Performance and muscle preservation- 5g-10g per day
Available:
Over the counter as a powder. Injectable glutamine is available at some compounding pharmacies however due to the benefits on the gut, and gut absorption, glutamine is better to take orally than by injection.
Nitric Oxide (No2) promoting Amino Acids:
L-Arginine
L-Citrulline
These specific amino-acids promote the production of nitric oxide, an important chemical which is involved in many of our biological functions. L-Arginine also supports healthy levels of Human Growth Hormone (GH) by stimulating the release of GH from the pituitary gland. It is also used to promote wound healing and recovery from sports-related (or work) injury. Nitric Oxide plays an important function in our body, be sure to learn about this substance
Healing Injuries: L-Arginine and nitric oxide (NO) have significant effects on muscle metabolism and recovery. NO has beneficial effects on collagen synthesis and wound healing. NO has also been shown to enhance tendon healing
Nitric Oxide (NO): In mammals including humans, NO is an important cellular signaling molecule involved in many physiological and pathological processes.[1] It is a powerful vasodilator with a short half-life of a few seconds in the blood. Research over the last three decades has shown that arginine’s main influence on metabolism and health is via Nitric Oxide production (8-10). L-Arginine remains the largest source of nitrogen in the body for NO production, its relevance and metabolism of NO has received much attention over the last decade. Nitric Oxide functions as: a Regulator of healthy blood pressure; a killer of bacteria and tumor cells; a messenger molecule to the brain involved in memory and thought process (11); a regulator of inflammation and the immune system (12); and many other important processes in the body. Supplementation with L-citrulline may increase the body’s production of nitric oxide (NO) more effectively than L-arginine.
Athletic Performance: Studies show that a combination of Arginine, Citrulline, and Ornithine (Tri-Amino) has been shown to increase exercise performance (13). L-Arginine has several important metabolic and biological effects, which include improving vascular function, being a substrate in the synthesis of creatine, and the ability to stimulate insulin, glucagon, catecholamines, and GH secretion, leading to anabolic and anti-catabolic effects on skeletal muscle. Both L-Arginine and L-Ornithine decrease muscle fatigue during exercise by reducing exercise-induced accumulation of lactate and ammonia, which allows the muscle to perform for longer periods. In addition, recovery time is significantly decreased after exercise and training.
Food and Energy Metabolism: Studies have shown that L-Arginine influences macronutrient metabolism (14-15)
Sexual Function and Cardiovascular Health: Increasing systemic levels of L-arginine has been demonstrated to significantly improve endothelial function in individuals with essential hypertension, compromised flow-mediated dilation, arterial stiffness, chronic heart failure, impaired glucose tolerance (MetS) and type 2 diabetes – all of which are common concomitant medical conditions associated with Erectile Dysfunction (ED). Supplementing ED patients with L-citrulline can provide systemic as well as sexual performance benefits.
Availability
Both L-Arginine and L-Citrulline are available OTC in powder and capsule form. The powder form is easy to mix into water or juice. Both amino acids are also available at compounding pharmacies as an injectable that can be administered IV, IM, or SC. Here is one popular injectable version available by prescription: http://defymedical.com/index.php/services/68. This link also contains references for the data posted regarding arginine and citrulline.
Dosage/How to Take
Orally: Take 3g-5g of L-Arginine or L-Citrulline 60-30min prior to exercise and/or before bedtime. It can be taken prior to exercise and on non-workout days taken prior to bedtime. For suggestions on how to take the injectable version either IM or SC, you can refer to this link: http://defymedical.com/component/co...-and-injection-instructions-vitamin-nutrients
Muscle & Tissue Building Amino-Acids (they also play other important roles)
Branch-Chain Amino Acids: Branched chain amino acids, or BCAAs, include the three amino acids leucine, isoleucine and valine. These amino acids can be found in dietary protein, such as meat or eggs, or they can be supplemented. Branched chain amino acids are most commonly used for their role in building muscle, improving exercise performance and decreasing post-exercise soreness and recovery time. Even though there are about 20 amino acids that the muscles use for growth, the BCAAs comprise roughly a third of the aminos within muscle tissue. So if muscle growth is your goal BCAAs should be supplemented.
Availability
BCAAs are available over the counter in capsule and powder form. There is also an injectable version available at some compounding pharmacies, however the concentration for each amino acid is low to maintain the injectable's solubility. Although absorption is better with injections versus oral BCAA, you may be able to get higher dosages using a powder taken orally.
Dosage
Oral BCAA- Take 10g once per day to help maintain muscle tissue. For those who exercise intensely it has been suggested to take 10g-15g before and after training. People suffering from severe muscle loss, wasting, or consume a low amount of protein in their diet may want to consider 10g-15g 2-3 times per day, every day.
Other Amino Acid Supplements
L-Carnitine:
Carnitine is an amino acid which isrequired for the transport and breakdown of body fat for the generation ofmetabolic energy. Studies show that oralL-Carnitine supplementation can decrease fat mass, preserve muscle during exercise,and reduce muscle fatigue (1). Furtherresearch over the last decade has shed new light on the importance ofL-carnitine as a regulator of skeletal muscle fuel selection, which means it isneeded to determine whether muscle tissue utilizes carbohydrates or fat forenergy (2). When taken orally,L-Carnitine requires a high dose to promote fat tissue breakdown(3-4). This is because only a fraction of carnitineis absorbed during oral digestion. Whenadministered by injection, nutrients like L-Carnitine are completely absorbedby the body. By following the pharmacystandard 10-1 ratio of absorption in oral versus injected nutrients, 100mg of Injectable L-Carnitine would be similar to 1000mg taken orally.
L-Carnitine References:
University of Maryland Medical Centre, 2002
Stephens, F.B., Constantin-Teodosiu, D., and Greenhaff, P.L., New insights concerning the role of carnitine in the regulation of fule metabolism in skeletal muscle, J. Physio., 581(pt2), 431-444, 2007.
Slonim, A.E., Borum, P.R., Tanaka, K., et al., Dietary dependent carnitine deficiency as a cause of nonketotic hypoglycemia in an infant, J. Prediatr., 551-556, 1981.
Helms, R.A., Whitington, P.F., Mauer, E.C., et al., Enhanced lipid utilization in infants receiving oral L-carnitine during long term parenteral nutrition, J. Pediatr., 109, 984-988, 1986.
5-Hydroxy Tryptophan (5-HTP)- Comes from the amino acid L-Tryptophan
The neurotransmitter, 5-hydroxy-tryptophan (5-HTP)is a compound created in the body. which is used to regulate serotonin levels in brain and central nervous system. 5-HTP is a metabolite of tryptophan and precursor of serotonin and melatonin. Tryptophan5-HTP—>Serotonin—>Melatonin. 5-HTP plays a role in mood, sleep, anxiety, and pain sensation
Conditions associated with low serotonin levels helped by 5-HTP
Depression
Obesity
Carbohydrate craving
Bulimia
Insomnia
Narcolepsy
Sleep apnea
Migraine headaches
Tension headaches
Chronic daily headaches
Premenstrual syndrome
Fibromyalgia
Depression
Some small studies indicate that 5-HTP may work as well as certain antidepressant drugs to treat people with mild-to-moderate depression. Like the class of antidepressants known as selective serotonin reuptake inhibitors (SSRIs), which includes fluoxetine (Prozac) and sertraline (Zoloft), 5-HTP increases the levels of serotonin in the brain. One study compared the effects of 5-HTP to fluvoxamine (Luvox) in 63 people and found that those who were given 5-HTP did just as well as those who received Luvox. They also had fewer side effects than the Luvox group. However, these studies were too small to say for sure if 5-HTP works. More and larger studies are needed.
Fibromyalgia and Pain
Three studies have suggested that 5-HTP can improve symptoms of fibromyalgia, including pain, anxiety, morning stiffness, and fatigue. Many people with fibromyalgia have low levels of serotonin, and doctors often prescribe antidepressants. Since 5-HTP, like antidepressants, raises levels of serotonin in the brain, it may work too. However, it does not work for all people with fibromyalgia, and more studies are needed to understand its effect.
Insomnia
In one study, people who took 5-HTP went to sleep quicker and slept more deeply than those who took placebo. These researchers recommend 200 - 400 mg at night to stimulate serotonin, but it may take 6 - 12 weeks to be fully effective.
Migraines and Headaches
Antidepressants are sometimes prescribed for migraine headaches. Some studies suggest that high doses of 5-HTP may help people with various types of headaches, including migraines.
Appetite and Weight-Loss
A few small studies have looked at whether 5-HTP can help people lose weight. In one study, those who took 5-HTP ate fewer calories, although they were not trying to diet, compared to those who took placebo. Researchers believe 5-HTP led people to feel more full (satiety) after eating, so they ate less. Most people notice a decrease in appetite. This nutrient could be used temporarily for appetite suppression while other lifestyle and dietary changes are being incorporated regarding a lifelong plan for keeping weight off. A study in rodents indicates that this serotonin precursor may be useful in controlling the excessive food intake sometimes generated by stress. Long term human studies are not available to determine whether 5-HTP for weight loss is a good option. 5-HTP can be used as a night time, non stimulant appetite suppressant.
How Supplied:
5HTP is available over the counter in both 50mg and 100mg capsules.
Suggested Dosage:
50mg-100mg before bed. Your physician may suggest a different dose dispensing on your symptoms. Do not take 5-HTP if you are prescribed SSRI medications. Also do not take more than the recommended dosage due to risk of developing serotonin syndrome.
5-HTP References: http://defymedical.com/resources/health-articles/171
L-Glutamine- Glutamine is the most abundant amino acid in the bloodstream. It is most notable for its healing properties to the gastrointestinal tract and is helpful with ulcers, IBS, and gluten sensitivities.* Elevated cortisol levels from trauma (wounds, burns, surgeries) can deplete glutamine levels. In solution L-Glutamine is virtually tasteless. Glutamine is considered “anti-catabolic “which means it can help your body maintain muscle under stress or disease. Athletes use Glutamine for this purpose, to help muscles recover from exercise and to prevent the loss of muscle while dieting. Some people use glutamine for digestive system conditions such as stomach ulcers, ulcerative colitis, and Cohn’s disease.
Glutamine can help prevent weight loss in people suffering from chronic illness.
How to Take:
Glutamine is best taken in powder form and is tasteless so it can mixed with any liquid.
Dose:
Maintenance of gut health- 3g per day
Athletic Performance and muscle preservation- 5g-10g per day
Available:
Over the counter as a powder. Injectable glutamine is available at some compounding pharmacies however due to the benefits on the gut, and gut absorption, glutamine is better to take orally than by injection.
Nitric Oxide (No2) promoting Amino Acids:
L-Arginine
L-Citrulline
These specific amino-acids promote the production of nitric oxide, an important chemical which is involved in many of our biological functions. L-Arginine also supports healthy levels of Human Growth Hormone (GH) by stimulating the release of GH from the pituitary gland. It is also used to promote wound healing and recovery from sports-related (or work) injury. Nitric Oxide plays an important function in our body, be sure to learn about this substance
Healing Injuries: L-Arginine and nitric oxide (NO) have significant effects on muscle metabolism and recovery. NO has beneficial effects on collagen synthesis and wound healing. NO has also been shown to enhance tendon healing
Nitric Oxide (NO): In mammals including humans, NO is an important cellular signaling molecule involved in many physiological and pathological processes.[1] It is a powerful vasodilator with a short half-life of a few seconds in the blood. Research over the last three decades has shown that arginine’s main influence on metabolism and health is via Nitric Oxide production (8-10). L-Arginine remains the largest source of nitrogen in the body for NO production, its relevance and metabolism of NO has received much attention over the last decade. Nitric Oxide functions as: a Regulator of healthy blood pressure; a killer of bacteria and tumor cells; a messenger molecule to the brain involved in memory and thought process (11); a regulator of inflammation and the immune system (12); and many other important processes in the body. Supplementation with L-citrulline may increase the body’s production of nitric oxide (NO) more effectively than L-arginine.
Athletic Performance: Studies show that a combination of Arginine, Citrulline, and Ornithine (Tri-Amino) has been shown to increase exercise performance (13). L-Arginine has several important metabolic and biological effects, which include improving vascular function, being a substrate in the synthesis of creatine, and the ability to stimulate insulin, glucagon, catecholamines, and GH secretion, leading to anabolic and anti-catabolic effects on skeletal muscle. Both L-Arginine and L-Ornithine decrease muscle fatigue during exercise by reducing exercise-induced accumulation of lactate and ammonia, which allows the muscle to perform for longer periods. In addition, recovery time is significantly decreased after exercise and training.
Food and Energy Metabolism: Studies have shown that L-Arginine influences macronutrient metabolism (14-15)
Sexual Function and Cardiovascular Health: Increasing systemic levels of L-arginine has been demonstrated to significantly improve endothelial function in individuals with essential hypertension, compromised flow-mediated dilation, arterial stiffness, chronic heart failure, impaired glucose tolerance (MetS) and type 2 diabetes – all of which are common concomitant medical conditions associated with Erectile Dysfunction (ED). Supplementing ED patients with L-citrulline can provide systemic as well as sexual performance benefits.
Availability
Both L-Arginine and L-Citrulline are available OTC in powder and capsule form. The powder form is easy to mix into water or juice. Both amino acids are also available at compounding pharmacies as an injectable that can be administered IV, IM, or SC. Here is one popular injectable version available by prescription: http://defymedical.com/index.php/services/68. This link also contains references for the data posted regarding arginine and citrulline.
Dosage/How to Take
Orally: Take 3g-5g of L-Arginine or L-Citrulline 60-30min prior to exercise and/or before bedtime. It can be taken prior to exercise and on non-workout days taken prior to bedtime. For suggestions on how to take the injectable version either IM or SC, you can refer to this link: http://defymedical.com/component/co...-and-injection-instructions-vitamin-nutrients
Muscle & Tissue Building Amino-Acids (they also play other important roles)
Branch-Chain Amino Acids: Branched chain amino acids, or BCAAs, include the three amino acids leucine, isoleucine and valine. These amino acids can be found in dietary protein, such as meat or eggs, or they can be supplemented. Branched chain amino acids are most commonly used for their role in building muscle, improving exercise performance and decreasing post-exercise soreness and recovery time. Even though there are about 20 amino acids that the muscles use for growth, the BCAAs comprise roughly a third of the aminos within muscle tissue. So if muscle growth is your goal BCAAs should be supplemented.
Availability
BCAAs are available over the counter in capsule and powder form. There is also an injectable version available at some compounding pharmacies, however the concentration for each amino acid is low to maintain the injectable's solubility. Although absorption is better with injections versus oral BCAA, you may be able to get higher dosages using a powder taken orally.
Dosage
Oral BCAA- Take 10g once per day to help maintain muscle tissue. For those who exercise intensely it has been suggested to take 10g-15g before and after training. People suffering from severe muscle loss, wasting, or consume a low amount of protein in their diet may want to consider 10g-15g 2-3 times per day, every day.
Other Amino Acid Supplements
L-Carnitine:
Carnitine is an amino acid which isrequired for the transport and breakdown of body fat for the generation ofmetabolic energy. Studies show that oralL-Carnitine supplementation can decrease fat mass, preserve muscle during exercise,and reduce muscle fatigue (1). Furtherresearch over the last decade has shed new light on the importance ofL-carnitine as a regulator of skeletal muscle fuel selection, which means it isneeded to determine whether muscle tissue utilizes carbohydrates or fat forenergy (2). When taken orally,L-Carnitine requires a high dose to promote fat tissue breakdown(3-4). This is because only a fraction of carnitineis absorbed during oral digestion. Whenadministered by injection, nutrients like L-Carnitine are completely absorbedby the body. By following the pharmacystandard 10-1 ratio of absorption in oral versus injected nutrients, 100mg of Injectable L-Carnitine would be similar to 1000mg taken orally.
L-Carnitine References:
University of Maryland Medical Centre, 2002
Stephens, F.B., Constantin-Teodosiu, D., and Greenhaff, P.L., New insights concerning the role of carnitine in the regulation of fule metabolism in skeletal muscle, J. Physio., 581(pt2), 431-444, 2007.
Slonim, A.E., Borum, P.R., Tanaka, K., et al., Dietary dependent carnitine deficiency as a cause of nonketotic hypoglycemia in an infant, J. Prediatr., 551-556, 1981.
Helms, R.A., Whitington, P.F., Mauer, E.C., et al., Enhanced lipid utilization in infants receiving oral L-carnitine during long term parenteral nutrition, J. Pediatr., 109, 984-988, 1986.
5-Hydroxy Tryptophan (5-HTP)- Comes from the amino acid L-Tryptophan
The neurotransmitter, 5-hydroxy-tryptophan (5-HTP)is a compound created in the body. which is used to regulate serotonin levels in brain and central nervous system. 5-HTP is a metabolite of tryptophan and precursor of serotonin and melatonin. Tryptophan5-HTP—>Serotonin—>Melatonin. 5-HTP plays a role in mood, sleep, anxiety, and pain sensation
Conditions associated with low serotonin levels helped by 5-HTP
Depression
Obesity
Carbohydrate craving
Bulimia
Insomnia
Narcolepsy
Sleep apnea
Migraine headaches
Tension headaches
Chronic daily headaches
Premenstrual syndrome
Fibromyalgia
Depression
Some small studies indicate that 5-HTP may work as well as certain antidepressant drugs to treat people with mild-to-moderate depression. Like the class of antidepressants known as selective serotonin reuptake inhibitors (SSRIs), which includes fluoxetine (Prozac) and sertraline (Zoloft), 5-HTP increases the levels of serotonin in the brain. One study compared the effects of 5-HTP to fluvoxamine (Luvox) in 63 people and found that those who were given 5-HTP did just as well as those who received Luvox. They also had fewer side effects than the Luvox group. However, these studies were too small to say for sure if 5-HTP works. More and larger studies are needed.
Fibromyalgia and Pain
Three studies have suggested that 5-HTP can improve symptoms of fibromyalgia, including pain, anxiety, morning stiffness, and fatigue. Many people with fibromyalgia have low levels of serotonin, and doctors often prescribe antidepressants. Since 5-HTP, like antidepressants, raises levels of serotonin in the brain, it may work too. However, it does not work for all people with fibromyalgia, and more studies are needed to understand its effect.
Insomnia
In one study, people who took 5-HTP went to sleep quicker and slept more deeply than those who took placebo. These researchers recommend 200 - 400 mg at night to stimulate serotonin, but it may take 6 - 12 weeks to be fully effective.
Migraines and Headaches
Antidepressants are sometimes prescribed for migraine headaches. Some studies suggest that high doses of 5-HTP may help people with various types of headaches, including migraines.
Appetite and Weight-Loss
A few small studies have looked at whether 5-HTP can help people lose weight. In one study, those who took 5-HTP ate fewer calories, although they were not trying to diet, compared to those who took placebo. Researchers believe 5-HTP led people to feel more full (satiety) after eating, so they ate less. Most people notice a decrease in appetite. This nutrient could be used temporarily for appetite suppression while other lifestyle and dietary changes are being incorporated regarding a lifelong plan for keeping weight off. A study in rodents indicates that this serotonin precursor may be useful in controlling the excessive food intake sometimes generated by stress. Long term human studies are not available to determine whether 5-HTP for weight loss is a good option. 5-HTP can be used as a night time, non stimulant appetite suppressant.
How Supplied:
5HTP is available over the counter in both 50mg and 100mg capsules.
Suggested Dosage:
50mg-100mg before bed. Your physician may suggest a different dose dispensing on your symptoms. Do not take 5-HTP if you are prescribed SSRI medications. Also do not take more than the recommended dosage due to risk of developing serotonin syndrome.
5-HTP References: http://defymedical.com/resources/health-articles/171
