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Supplements! Supplements! Supplements! (Examine.com)


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 12-16-2015, 11:28 AM         #1
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Rude Awakening 
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Supplements! Supplements! Supplements! (Examine.com)
 

 
Examine.com is that site.
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I'm only posting from a choice set of topics and only the base supplements and proven options. If you want more: check out their Supplement Stacks: visit this link http://examine.com/stacks/ and their Supplement Stack Guides: visit this link http://examine.com/store/stack-guides or just browse around image

Also for each supplement posted please do read about on their site for more information. And away we go...
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Testosterone Boosting and Enhancement
Base Supplements:
Zinc
Magnesium
Vitamin D
Creatine
Proven Supplements:
Dehydroepiandrosterone (DHEA)

Skin and Hair Quality
Proven Options:
Polypodium leucotomos (also known as calaguala)
Vitamin A
Coconut Oil

Muscle Gain and Exercise Performance
Base Supplements:
Creatine
Nitrates
Protein
Proven Options:
Carbohydrates
Beta Alanine
Caffeine

Libido and s*xual Enhancement
Base Supplements:
Maca
Proven Supplements:
Yohimbine (please be extremely careful with this)

Joint Health
Proven Options:
Glucosamine
Curcumin
Boswellia serrata
Fish oil
Chondroitin
Vitamin C

Allergies and Immunity
Base Supplements:
Garlic
Vitamin C
Proven Options:
Pelargonium sidoides (also known as African geranium)
Tinospora cordifolia (also known as Guduchi)
Spirulina
Zinc

Remember, I'm not a doctor visit this link ;-)


Last edited by Rude Awakening; 12-16-2015 at 11:43 AM..
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 4 years ago '05        #2
Tha Boss 
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Zinc +Folic acid

...

 12-16-2015, 06:05 PM         #3
Rude Awakening  OP
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 Tha Boss said
Zinc +Folic acid

...



Ayo, just giving y'all a heads up: GNC has a buy one get one free deal w/ free shipping so...yeah. And thanks to whoever fixed my thread title.


Last edited by Rude Awakening; 12-16-2015 at 06:21 PM..
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 3 years ago '16        #4
Ravishing  topics gone triple plat - Number 1 spot x1
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Nothing beats whole foods of course but supplements can certainly help y'all out.

 3 years ago '04        #5
YoDoods 
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Supplement wise Im trying to stay away from anything thats not a multivitamin or pre-workout.

Joint health wouldnt be to bad since I am a bit older.

 3 years ago '05        #6
champ215 
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 YoDoods said
Supplement wise Im trying to stay away from anything thats not a multivitamin or pre-workout.

Joint health wouldnt be to bad since I am a bit older.
A buddy of mine runs that site has alot of science and very easy to read. You may want to look at fish oil and glutamine those are all you need for joint health.

 3 years ago '09        #7
NcAlien 
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Props OP for posting that Good Sense I like this website.

I use some of these supplements( I dont know much about stacking) but I am trying to juice to get away from as many supplements as possible.

One thing I noticed is that I didnt see any information on any chlorophyll/algae based supplements like Spirulina or Chlorella. They are protein rich, high in fiber and provide some amazing natural detox. I like to take it im the morning in case I dont have the opportunity to get all my vegtables because ot can count as some servings.

 3 years ago '04        #8
YoDoods 
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 champ215 said
A buddy of mine runs that site has alot of science and very easy to read. You may want to look at fish oil and glutamine those are all you need for joint health.

I need to start back up on fish oil. I got lazy. Just started glutamine though.

 3 years ago '04        #9
Duntaz 
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 Tha Boss said
Zinc +Folic acid

...
Folate is the natural form
+1   

 3 years ago '04        #10
Tastemaker331  topics gone triple plat - Number 1 spot x7
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 3 years ago '16        #11
Ravishing  topics gone triple plat - Number 1 spot x1
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There was a thread here where someone was looking at supplements for fat loss. I couldn't find it but if that person stumbles into this thread:

Proven Options: Caffeine (use L-Theanine w/ this), White Willow Bark, Coleus Forskohlli, Yohimbine, and 5-HTP

Look up the supplements on Examine and make sure it does not mess with any medications that you are currently taking.

 3 years ago '16        #12
Ravishing  topics gone triple plat - Number 1 spot x1
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Bumpin'. Will add more supplements

 3 years ago '06        #13
Jhnnyblz427 
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Will read later

 3 years ago '16        #14
Ravishing  topics gone triple plat - Number 1 spot x1
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Testosterone Boosting and Enhancement:
Text might be messed up but...
Zinc
Zinc is a dietary mineral that is often promoted for boosting testosterone. It's true that taking a zinc supplement can increase testosterone levels, but only in people who have a zinc deficiency. Athletes are more prone to zinc deficiency than the general population because zinc can be lost through sweat.

Zinc deficiencies are a*sociated with lower testosterone levels, so if supplementation brings zinc levels back to normal, testosterone levels will rise with it. It is important to note that increasing zinc levels above normal body levels will not increase testosterone any further. High doses of zinc can irritate the gastrointestinal tract and cause liver and kidney damage. Over time, high doses of zinc can result in a copper deficiency.

How to take it Zinc should be supplemented in the range of 25 - 30 mg of elemental zinc per day. Elemental zinc refers to the weight of zinc itself, and excludes the weight of the compound it is supplemented with to help absorption. For example, consuming 230 mg of zinc gluconate means consuming 30 mg of elemental zinc. The label displays the elemental dosage, not the total dosage.

Zinc should be taken with meals, since some people may experience nausea after supplementing zinc on an empty stomach. Do not pair zinc with minerals like calcium, magnesium, and iron in combined doses of 800 mg or more. Combining them at low doses is fine, but in high amounts the minerals will compete for absorption and limit the overall effectiveness of supplementation.

Note: This dose is commonly recommended for athletic people who have high zinc losses in sweat. If you are either sedentary, don't produce a large amount of sweat, or have a diet moderate to high in meat products this dose could be dangerous for long-term daily usage. If that is the case, then reduce the daily dose to the range of 10-20 mg once daily.
Magnesium
Magnesium is a dietary mineral, like zinc. Magnesium deficiencies are a*sociated with lowered testosterone levels.

Supplementing magnesium when deficient in magnesium will restore testosterone levels to normal. People without a magnesium deficiency should not supplement magnesium, as it will not raise testosterone levels above normal.

Like zinc, magnesium is lost through sweat, so it is often recommended for athletes.
How to take it The standard dose for magnesium is 200 mg of elemental magnesium, though doses of up to 400 mg can be used. Elemental magnesium content is found on the supplement label. It is the amount of magnesium in the supplement, excluding other compounds that may be included.

Magnesium can be supplemented through magnesium citrate, magnesium diglycinate, and magnesium gluconate. Magnesium oxide is not recommended for supplementation because it is poorly absorbed and is more likely to cause intestinal discomfort and diarrhea.

Magnesium gluconate should be taken with a meal to increase the absorption of the supplement, but other forms of magnesium can be taken either with food or on an empty stomach.
Vitamin D
Vitamin D has often been researched in the context of male fertility. In fact, vitamin D receptors are located on sperm cells. Vitamin D may also play a role in the production of steroid hormones.

Studies have shown that for men with low vitamin D levels, supplementing vitamin D over the course of a year resulted in an increase in testosterone levels. It is not known if this is due to fixing low testosterone or due to an inherent increase in testosterone, as the study was conducted in middle-aged men who may have experienced an age-related testosterone decline.

Vitamin D is a base supplement because it is very safe, cheap, and guards against low testosterone levels. Most people do not get enough vitamin D. People living near the equator that get a lot of sun may not need to supplement vitamin D. Vitamin D should be supplemented throughout winter, since sun exposure is less frequent during cold seasons.

Note: People with darker skin tones will require more sun exposure than lighter skinned people to get the same amount of vitamin D.

How to take it To supplement vitamin D, take between 2,000 – 3,000 IU a day. The lower end of the range our usual recommended dose, while the higher end is similar to the dosages used in studies on vitamin D and testosterone.

Vitamin D should be taken with meals containing dietary fat. It is sometimes taken in the morning due to anecdotal reports that it may impair sleep quality if taken too close to bedtime.
Creatine
Creatine is a small organic acid which serves as an energy intermediate, replenishing ATP levels in a cell faster than glucose or fatty acids. It is most well known for its ability to increase the rate of muscle growth and improvements in strength during training.

Creatine has been investigated for its interactions with androgens a few times, and in young men (18-35 age bracket) it appears to cause a mild but reliable increase in testosterone concentrations by around 20-25%. This increase in testosterone is thought to be partially responsible for the effects of creatine on muscle growth and power output.

Creatine is safe, but further research is needed to determine the mechanism through which it increases testosterone levels. More studies are needed to research creatine's effect on testosterone when supplemented by women. An increase in dihydrotestosterone (DHT) was observed in one study, but this has not been replicated.

How to take it The best way to supplement creatine is to take creatine monohydrate. Other forms of creatine may be more expensive, but studies have not found them to be more effective than creatine monohydrate.

If you are particularly sensitive to creatine’s digestive side-effects, which include nausea and cramping, consider supplementing micronized creatine, which may be gentler on the digestive system.

The standard daily dose for creatine is 5 g a day. This is enough to improve power output. People with more muscle mass may benefit from a higher daily dose, as much as 10 g, but this claim is not fully supported by the evidence. To supplement 10 g, split it into two doses of 5 g during the day.

Loading creatine means taking a high dose of creatine for a short period of time before moving down to a smaller maintenance dose, which can be taken indefinitely. This is not necessary for effective supplementation. Though loading may result in benefits appearing slightly faster, results normalize after a few weeks.
Some people are creatine nonresponders, which means creatine is unable to pass from their blood to their muscles.

More research is needed to find a proven way to circumvent creatine nonresponse. Some evidence suggests it helps to take creatine with a meal high in both protein and carbohydrates, close to the time of actual muscle contraction. If you experience creatine nonresponse, consider taking creatine with a meal either before or after a workout.

If you respond to creatine, you don’t have to worry about timing supplementation, though you will probably want to take it with a meal to lower the risk of an upset stomach.
The following outlines how to incorporate this supplement stack into your daily nutrition habits.

Incorporating Base Supplements

The base supplements in the Testosterone Boosting & Enhancement stack include zinc (25 – 30 mg), magnesium (200 – 400 mg), vitamin D (2,000 – 3,000 IU) in the form of vitamin D3, and creatine at around 5 g a day in the form of monohydrate.

Vitamin D can be taken any time of day, but is most often taken in the morning alongside a meal containing dietary fat. This meal can also easily contain the creatine.

Note: Magnesium and zinc can be supplement through a supplemented called ZMA. This is a combination of magnesium, zinc, and vitamin B6. Vitamin B6 does not interfere with the effects of magnesium and zinc, and it may help prevent mineral losses to sweat.

Incorporating Supplement Options

Supplementing multiple compounds should always be done cautiously, but people supplementing multiple stimulants should be especially careful. Stimulant compounds can be synergistic, which means that even low doses can provide powerful effects when taken with other supplements.

For young men (estimated age of 35 or less) that want increased testosterone levels
Take the base supplements zinc (25 – 30 mg), magnesium (200 – 400 mg) and vitamin D (2,000 – 3,000 IU) in the form of vitamin D3.

Take D-aspartic acid (3,600 mg) for 1 - 2 weeks. After two weeks of supplementation, pause supplementation for a month.

The aforementioned directions for using D-aspartic acid can be paired with Coleus forskohlii (50 mg of forskolin).

Increasing testosterone levels through supplementation is not comparable to a steroid cycle. Supplementing D-aspartic acid has not been linked to an increase in muscle mass.

For middle-aged people who want to maintain testosterone levels
Take the base supplements zinc (25 – 30 mg), magnesium (200 – 400 mg) and vitamin D (2,000 – 3,000 IU) in the form of vitamin D3.
Add DHEA (25 - 50 mg) and follow a healthy diet and exercise plan.

Other Options
Though boron is mentioned in this guide because it may interact with testosterone, it is not recommended for any stacks due to a lack of human evidence for its effects. Much more research is needed before boron can be recommended for testosterone enhancement.
Helpful stuff:
The safest way to add dietary supplements to your life is one at a time. If you are considering purchasing several supplements, purchase only one and add the others after a week or two of supplementation. This will limit the risk of new supplements, and it will also make it easier to figure out what supplements are providing you with your newfound benefits.

Men experiencing male pattern baldness, also known as a receding hairline, should avoid increasing dihydrotestosterone (DHT) levels, since this can exacerbate the rate of hair loss. Increasing testosterone levels in the body tends to increase DHT levels.
If the above stacks successfully raise your testosterone levels then it is also possible they can increase DHT levels. This is not thought to be a concern when a 5-alpha reductase inhibitor such as finasteride is taken.

Finally, the potency of the above supplements is markedly less when compared to androgenic-anabolic steroids (AAS) and although they are supplemented for a similar goal (increasing muscle mass), they are not comparable.


Last edited by Ravishing; 03-12-2017 at 08:02 PM..

 3 years ago '16        #15
Ravishing  topics gone triple plat - Number 1 spot x1
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Muscle Gain and Endurance:

Assembling Your Supplement Stack

The following outlines how to incorporate this supplement stack into your daily nutrition habits.

Incorporating Base Supplements
The base supplements in this stack include creatine monohydrate (5 - 10 g), dietary nitrates (500 g of a chosen vegetable).

Incorporating Supplement Options

For weightlifters that want to improve muscle growth and function
In addition to the base creatine (5 g) taken with any meal of the day, base nitrate (500 g of the chosen vegetable) taken with a pre-workout meal, take caffeine (400 - 600 mg) 30 minutes before a strenuous workout, no more than twice a week. After using this stack for a month, consider adding a cholinergic like alpha-GPC (300 mg) or CDP-choline (1,000 mg) taken alongside the caffeine and L-theanine combination.
At any time you take caffeine, you can take L-theanine (200 - 400 mg) alongside for improved attention and focus.

For creatine nonresponders
If you are a nonresponder, creatine (5 g) should be taken during a pre- or post-workout meal high in protein, alongside 500 g of a vegetable containing nitrate. Carbohydrates, caffeine, and L-theanine can be supplemented as described above.

For people exercising longer than an hour and requiring both alertness and endurance (ie. sports)
In addition to the base creatine (5 g) taken with any meal of the day, nitrate (500 g of the chosen vegetable) taken during a pre-workout meal, and carbohydrates (50 - 75 g) consumed steadily during the sport or exercise, add BCAAs (10 g) to your drink. Beta-alanine (5 g) is another option.

For people using high intensity training (HIT) or similar intense exercise
In addition to the base creatine (5 g) taken with any meal of the day, nitrate (500 g of the chosen vegetable) taken during a pre-workout meal, and carbohydrates (50 - 75 g) during the workout, add beta- alanine (5 g), and an adaptogen.

Other Options
A 500 g vegetable dose of nitrates can be replaced with 6 g of L-citrulline, which can be supplemented through L-citrulline malate.
People with high levels of muscle mass can increase the creatine dose to 10g.
Adaptogens have not been shown to negatively interact with any compound listed in this guide. They can be added to any stack if mental fatigue is a problem during or after a workout.


Last edited by Ravishing; 03-12-2017 at 08:12 PM..

 3 years ago '16        #16
Ravishing  topics gone triple plat - Number 1 spot x1
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Yoo, PowderCity is set to go out of business. Y'all better stock up. THey're offering 25-50% off. Vultures finished the lonjack, caffeine, and theanine pills haha.

10% discount: SWORDCANE


Last edited by Ravishing; 03-14-2017 at 12:56 PM..

 3 years ago '10        #17
ThRoWeD MaN LaN 
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 Ravishing said
Yoo, PowderCity is set to go out of business. Y'all better stock up. THey're offering 25-50% off. Vultures finished the lonjack, caffeine, and theanine pills haha.
Good looks man. It looks like maybe they restocked on the caffeinne/theanine cause they allowed me to purchase 2 bottles. We'll see if I get an email cancelling or somehting

 3 years ago '04        #18
Tastemaker331  topics gone triple plat - Number 1 spot x7
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 Ravishing said
Yoo, PowderCity is set to go out of business. Y'all better stock up. THey're offering 25-50% off. Vultures finished the lonjack, caffeine, and theanine pills haha.
good looking out my guy\


edit: too late to get what i needed


Last edited by Tastemaker331; 03-14-2017 at 12:49 PM..

 3 years ago '16        #19
Ravishing  topics gone triple plat - Number 1 spot x1
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 ThRoWeD MaN LaN said
Good looks man. It looks like maybe they restocked on the caffeinne/theanine cause they allowed me to purchase 2 bottles. We'll see if I get an email cancelling or somehting
No problem. Did you mean the caffeine + theanine bottles? I was trying to buy them separate. The c+t bottles got a 1:2 ratio so 100mg of c and 200 of theanine (I wanted 2:1 caffeine:theanine) but's all good. I actually bought 2 bottles as well.


@ @
Crap I forgot to add: SWORDCANE
Use that for a 10% discount


Last edited by Ravishing; 03-14-2017 at 12:56 PM..

 3 years ago '10        #20
ThRoWeD MaN LaN 
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 Ravishing said
No problem. Did you mean the caffeine + theanine bottles? I was trying to buy them separate. The c+t bottles got a 1:2 ratio so 100mg of c and 200 of theanine (I wanted 2:1 caffeine:theanine) but's all good. I actually bought 2 bottles as well.


@ @
Crap I forgot to add: SWORDCANE
Use that for a 10% discount
Ah yeah I got the combined capsules... and a lil too late on the discount code haa

 3 years ago '16        #21
Ravishing  topics gone triple plat - Number 1 spot x1
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@

 3 years ago '16        #22
Ravishing  topics gone triple plat - Number 1 spot x1
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 champ215 said
A buddy of mine runs that site has alot of science and very easy to read. You may want to look at fish oil and glutamine those are all you need for joint health.
Just noticed your comment haha. Can your friend hook us up with that 2016 or 2017 update?

 3 years ago '10        #23
ThRoWeD MaN LaN 
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Anybody use supps for joint health? Do they work? Ya boy starting to get old FML

 3 years ago '16        #24
Ravishing  topics gone triple plat - Number 1 spot x1
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 ThRoWeD MaN LaN said
Anybody use supps for joint health? Do they work? Ya boy starting to get old FML
Was just about to get off but...I personally use(d): fish oil, krill oil, and now I'm rocking with tart cherry. From Examine (please keep in mind this is the 2014 version...I think):
Base Supplements
Joint pain is caused by a variety of different factors. There are no supplements that can reliably provide benefits for all the conditions that may lead to joint pain, so there are no base supplements in the Joint Health stack.

Proven Options
Glucosamine
Why it is a proven option Glucosamine is the most researched joint health supplement for the treatment of knee osteoarthritis.

Supplementing glucosamine sulfate (not to be confused with glucosamine hydrochloride) has been shown to be comparable to taking acetaminophen, a pharmaceutical for treating knee pain caused by osteoarthritis.

Unfortunately, glucosamine doesn’t work for everyone. Some people do not respond to glucosamine supplementation.

People supplementing glucosamine to alleviate joint pain should keep a close eye on their symptoms. If supplementation has no effect on joint pain, you may not respond to glucosamine supplementation.

How to take it To supplement glucosamine, take 500 mg of glucosamine sulfate, three times a day, with a meal, for a total daily dose of 1,500 mg.

Do not supplement glucosamine hydrochloride.

Curcumin
Why it is a proven option Curcumin is a component of Curcuma longa, also known as turmeric. It is claimed to be an anti-inflammatory agent.

Curcumin can inhibit the cyclooxygenase (COX) enzymes, which reduces inflammation in the body. It acts similarly to nonsteroidal anti-inflammatory drugs (NSAIDs). Curcumin, when supplemented by people with knee osteoarthritis, has been shown to successfully treat pain and improve mobility.

Curcumin appears to be as powerful as other supplements and pharmaceuticals used to relieve joint pain caused by knee osteoarthritis.
Though it is a popular supplement among athletes, there is no evidence to support curcumin’s effects when supplemented by people without knee osteoarthritis.

How to take it There are several ways to supplement curcumin. The molecule itself is poorly absorbed, but there are many different ways to increase its absorption. The two most common and tested methods include phytosomes and pairing curcumin with black pepper extract.

To supplement curcumin using a phytosome, take 200 mg of a curcumin phytosome, twice a day, with meals. If joint pain persists, this dose can be increased up to 500 mg, taken twice a day for a total daily dose of 1,000 mg. The brand Meriva was used in studies examining curcumin phytosome supplementation.

To supplement curcumin alongside black pepper, take 500 mg of curcumin with 20 mg of piperine (a compound in black pepper), three times a day, with meals.

Boswellia serrata
Why it is a proven option Boswellia serrata is an herb often used to alleviate joint pain.

Boswellia serrata supplementation is effective at reducing joint pain a*sociated with osteoarthritis, though more evidence is needed before it can be recommended for people with rheumatoid arthritis. Supplementation of Boswellia serrata has been found to be as effective as some pharmaceuticals, in terms of reducing pain and improving knee flexibility.

Traditional Indian medicine uses Boswellia serrata alongside Curcuma longa, the plant source for curcumin. Further research is needed to determine whether these two supplements actually have synergistic properties when taken together.

How to take it To supplement Boswellia serrata, take 1,800 mg of crude oleoresin, three times a day, for a total daily dose of 5,400 mg. Studies tend to use two concentrated brand name products called 5-Loxin and Aflapin. To supplement either one, take 100 – 250 mg, once a day, with a meal.

More research is needed to determine the dose for phytosomal Boswellia serrata supplementation.

Fish Oil
Why it is a proven option Fish oil is a popular health supplement that can influence inflammation in the body. Fish oil is primarily made up of two separate omega-3 fatty acids: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

Fish oil supplementation has been successfully used to alleviate joint pain not a*sociated with a disease like osteoarthritis or rheumatism. It is effective for treating work-related joint pain. Fish oil is frequently supplemented by athletes. Though preliminary studies on fish oil and athletes didn’t have very promising results, it turned out that much higher dosages of fish oil (more than 2,000 mg) could relieve joint pain in athletes. This is a much higher dosage than is standard for fish oil.

Fish oil has immunosuppressive properties, meaning it can provide benefits for people with rheumatoid arthritis.

How to take it Supplementing fish oil (in this context, referring to the combined EPA and DHA content) to alleviate joint pain requires high dosages of fish oil, usually more than 2,500 mg.

Fish oil should be taken with a meal, and can be divided into multiple doses throughout the day, although this is not required. People with diets high in fatty fish do not need to supplement as much fish oil as described above.

Chondroitin
Why it is a proven option Chondroitin is a chain of sugars containing nitrogen, known as a glycosaminoglycan. It is a component of cartilage, and used as an oral supplement to support joint health. Chondroitin, in the form of chondroitin sulfate, is commonly supplemented alongside glucosamine
for convenience.

Chondroitin is most studied in the context of alleviating knee osteoarthritis. Supplementing chondroitin can reduce pain and improve mobility. It may also reduce water retention in inflamed joints.

More research is needed to determine whether chondroitin and glucosamine are synergistic when supplemented together.

Chondroitin may have an anti-coagulant effect. People on blood thinning medication like warfarin should be very cautious when supplementing chondroitin.

How to take it To supplement chondroitin, take 200 - 400 mg of chondroitin sulfate, three times a day for a total daily dose of 600 - 1,200 mg. Higher doses tend to be more effective at relieving joint pain.

Vitamin C
Why it is a proven option Though vitamin C does not play a major role in most joint disorders, it is effective at preventing complex regional pain syndrome (CRPS). CRPS is a very painful chronic joint condition.

CRPS is characterized by swollen joints and changes in skin and hair quality. It can be caused by orthopedic surgery or joint injury. The only known preventative measure is vitamin C supplementation.

Vitamin C is also vital for collagen formation, so a vitamin C deficiency can be detrimental for joint health.

How to take it To supplement vitamin C to treat CRPS pain, take 500 mg, once a day, ideally in the morning.

People with joint pain not a*sociated with CRPS can take 500 mg of vitamin C a day, for up to two months. If, after two months, pain has not been reduced, cease supplementation.
Incorporating Supplement Options
For people with osteoarthritis who are not taking medication
Take glucosamine sulfate (500 mg) and chondroitin sulfate (400 mg), once a day, with a meal.
If, after a month, joint pain has not been reduced, swap either glucosamine or chondroitin for curcumin (see below for dose) or Boswellia serrata (100 - 250 mg), taken daily, alongside Pycnogenol (90 - 200 mg) or grape seed extract (150 - 300 mg).
If, after two months, mobility has not improved or pain has not been reduced, switch curcumin for Boswellia serrata, or vice versa. If you find a combination of supplements that effectively reduces pain, continue to supplement at the doses described above.

For people with rheumatoid arthritis
If you are already taking medication for rheumatoid arthritis, talk to your doctor about supplementing fish oil (2,000 mg) daily.

For people with joint pain unrelated to a disease
Supplement either curcumin (see below for dose) or Boswellia serrata (100 – 250 mg) daily, for one to two months alongside Pycnogenol (90 – 200 mg) or grape seed extract (150 – 300 mg). Stop supplementation after 90 days to determine if joint pain has improved.

For people with joint pain related to athletics
Supplement fish oil (2,500 mg combined EPA and DHA) daily with meals. The supplemental dose can be decreased if you eat fatty fish several times a week.
Note: Supplementation is not a primary treatment for injuries, and should only be used to reduce pain a*sociated with injury. Supplementing to alleviate pain in order to continue exercising instead of tending to an injury will greatly increase the risk of and severity of future injuries.

Other Options
Cissus quadrangularis (3,200 mg of a supplement containing 2.5% ketosteroids) can also be considered as an option for athletes with joint pain, but is not currently added to any stack due to a lack of evidence for its effectiveness. Curcumin is another option for athletes, but cannot be recommended in the above stack because it is rarely studied in the context of athletics.

There are several ways to supplement curcumin.The two most common and tested methods include phytosomes and pairing curcumin with black pepper extract. To supplement curcumin using a phytosome, take 200 mg of a curcumin phytosome, twice a day, with meals. If joint pain persists, this dose can be increased up to 500 mg, taken twice a day for a total daily dose of 1,000 mg. The brand Meriva was used in studies examining curcumin phytosome supplementation. To supplement curcumin alongside black pepper, take 500 mg of curcumin with 20 mg of piperine (a compound in black pepper), three times a day, with meals.

Vitamin C can be supplemented to prevent complex regional pain syndrome (CRPS). People at risk for CRPS can add vitamin C (500 mg) to any stack described above.

 3 years ago '10        #25
Shhon 
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