A-Z energy boost Articles

Bee pollen packs many health benefits. It is a powder that is collected from flowering plants by bees. It is a nutritious substance, containing significant amounts of protein, B vitamins, vitamin C, carotene, minerals, essential fatty acids and plant sterols.

Who Would Benefit From Bee Pollen Supplements?

For individuals who lack energy and suffer from depression, bee pollen provides B vitamins, calcium, magnesium and iron. These vitamins and minerals support the adrenal gland (gives you the get-up-and-go energy), brain (supports the production of brain chemicals) and blood (boosts the oxygen carrying capacity of the blood).

Bee Pollen Health Benefits

Bee pollen contains plant sterols and vitamin C, both of which support the immune system. Plus bee pollen is an antimicrobial agent. It is used to treat seasonal allergies and colds and flus. People with intestinal diseases or cancer may find bee pollen helpful because of its easy to use nutrients and immune regulating properties.

Supplement Varieties

Bee pollen can be purchased fresh, freeze dried or encapsulated. Fresh bee pollen should be in an airtight container and should not clump together. Bee pollen is often found in combination with other bee products, like royal jelly and propolis, or in formulas for immune boosting or allergies. If you are using bee pollen for allergies local pollen is the most effective.

Cautions & Warnings

Do not use bee pollen if you are allergic to bees. To ensure that you do not react to bee pollen take a small amount first and watch for signs of any reaction. They can include rash, hives, wheezing and swelling.

Suma is a term used for the root of a South American vine (Pfaffia paniculata) that has been traditionally used to support the body during stressful times, as an adrenal and nervous system tonic. Suma ginseng is an adrenal adaptogen that helps the body deal with stress and protects against the development of stress-related illnesses. Suma does this by modulating the immune system, which is often depleted by stress.

It also supports blood production and maintains the blood's oxygen-carrying capacity, helping to prevent anemia and fatigue. Suma is alternatively called Brazilian ginseng because of its excellent adaptogenic effects similar to other ginsengs, although it is not a member of the true Panax ginseng family.

What Does Suma Ginseng Do?

Suma has been studied for its ability to increase sexual functioning and physical endurance. These effects may be due to Suma's support of testosterone production in the adrenal gland, the hormone responsible for libido and muscle growth. Natural health practitioners often recommend Suma for conditions like anemia, arthritis, unhealthy cell growth, impotence, menopausal complaints, Epstein-Barr virus and low immune functioning.

Nutrients Found in Suma Ginseng

In addition to its adaptogenic and immune-modulating effects, Suma also contains several different nutrients. It contains 19 different amino acids, as well as electrolytes and trace minerals, including iron, magnesium, phosphorous, potassium, calcium, cobalt, manganese, silica, zinc, selenium, and high levels of germanium. It also contains vitamins: A, thiamine (B1), riboflavin (B2), E, K, and pantothenic acid (B5).

How Can I Take Suma Supplements?

Suma can be purchased as a raw herb, liquid extract tincture and encapsulated herb. It can be found in combinations for menopausal support, sexual functioning, fatigue and athletic performance. There has not been sufficient research to recommend a dosage, although most preparations are taken at around 500mg of raw herb twice daily.

Important Information & Potential Cautions

Suma has not been studied in pregnancy and lactation; therefore, it shouldn't be taken during these times. It may increase the effect of sedative and anti-anxiety medication and should be avoided if you're taking these medications. It's always advisable to speak to your healthcare practitioner before starting new supplements if you're taking medications. 

What Is Brewer's Yeast?

Brewer’s yeast got its name because it is grown on hops, the primary ingredient in many types of beer. It is also referred to as nutritional yeast because contains 52% protein plus a variety of other nutrients including the B complex vitamins and minerals. Its high protein level helps to stabilize blood sugar if it is taken between meals.

Who Would Benefit From Brewer's Yeast?

The protein, vitamins and minerals make yeast a source of easy-to-use nutrients. It may be recommended for individuals who have compromised digestion from varying health issues. Its nutrients also improve the condition of the skin, cardiovascular system and nervous system. Natural health practitioners recommend this as a supplement for a variety of conditions including convalescence, hypoglycemia, diabetes, eczema, malabsorption, heart disease, stress and fatigue.

Brewer's Yeast Supplement Varieties

As a supplement, it can be found in tablet and powder formulas. Brewer’s yeast contains dead yeast cells, as opposed to baker’s yeast, which contains live cells and is not a supplement. 

Powdered supplements can easily be mixed in juice or water. It is often de-bittered to improve its flavour and advised to be taken between meals as brewer’s yeast can provide an energy boost.

Cautions & Considerations

Do not use live baker’s yeast as a supplement. Do not use yeast if you are sensitive to fermented products, have a candida infection or suffer from osteoporosis. Due to the phosphorus content of yeast, it is advisable to take supplemental calcium if you use yeast.

Caffeine is naturally produced by a variety of different plants and acts as a pesticide to protect the plant or seeds against insects. It is a compound known as a xanthine alkaloid (methylxanthine) that acts as a stimulant in the human body. The most commonly consumed sources of caffeine are Coffee, Tea (Top Ten Teas), and Cocoa (Cacao) although other sources like Yerba Mate, Kola Nut, and Guarana are also gaining popularity and becoming mainstream. Caffeine is also commonly added to carbonated drinks and energy Drinks and due to caffeine's health benefits, it's added to some medications for cold and headache relief.

Caffeine & Your Health: Benefits & Concerns

Caffeine As A Stimulant

Caffeine acts as a central nervous system stimulant and offers health benefits to those who feel low in energy or suffer from brain fog. This stimulating effect allows caffeine to help reduce fatigue and improve mental alertness. Caffeine is the most commonly used psychoactive substance worldwide. It is estimated that 90% of adults in North America consume caffeine daily. The stimulant effects of caffeine also result in an increased heart rate, relaxation of smooth muscle, and increased stomach acid secretion.

Caffeine's Diuretic Properties

When not used daily, caffeine has a diuretic effect, which means that it increases the shedding of water from the kidneys and thus increases urination. Rather than providing benefits, this is where caffeine may cause health concerns. Due to this diuretic effect, caffeine also reduces the water content of the body, which can lead to dehydration. The flushing caused by this diuretic effect can cause a reduction in calcium and other important electrolytes in the body. This is why caffeine consumption can increase the risk of Osteoporosis. Those who use caffeine regularly and develop tolerance generally no longer get this diuretic effect.

Asthma & Caffeine

Traditionally, a cup of coffee was used to help treat mild asthma attacks in children. Due to its ability to relax smooth muscle, caffeine can act as a bronchodilator in people with asthma. Caffeine is very similar in structure to theophylline, another methylxanthine commonly used to treat asthma. Recent research has found that caffeine can be used in place of theophylline when necessary for bronchodilation in asthmatics.

Energy Metabolism

Professional athletes will often use small to moderate doses of caffeine to help improve their athletic performance. A health benefit of caffeine is it helps to mobilize fat from the muscle and increase blood epinephrine levels. These effects allow the muscles to mobilize and use fat for energy, which spares muscle glycogen. This allows for better results with endurance exercise, by giving longer acting energy. The dosing for this effect is very specific, as excess can quickly become detrimental to athletic performance, by throwing off coordination and balance. The metabolic effects of caffeine may also allow it to help prevent the development of Type II Diabetes. Unfortunately, once diabetes is already present, caffeine’s effects are detrimental and can worsen blood sugar control.

Cellular Protective Effects of Caffeine

Some preliminary studies show caffeine as having a benefit on healthy cell growth. Far more research is required before we can draw conclusions in this area. Interestingly, caffeine intake has been associated with a reduced risk of developing Parkinson’s Disease, probably because of its stimulatory effects altering dopamine secretion.

Caffeine and Constipation

Because of its diuretic effects, caffeine can cause dehydration, a condition that can greatly worsen constipation over time. This seems counter-intuitive to the many people who drink coffee to promote a bowel movement in the morning. This direct effect is likely due to the relaxation of smooth muscle caused by caffeine. In general, it is a good idea to find other ways to promote bowel movements, rather than relying on a stimulant like caffeine.

Caffeine Toxicity

Although caffeine does offer health benefits, the side effects of caffeine exposure depend on the dose. At typical doses, it can cause insomnia, nervousness, restlessness, gastritis, nausea, increased heart rate, high blood pressure, and increased urination. Often people will complain of muscle tremors known as the “caffeine jitters” after ingesting excess caffeine.

Larger doses can cause headaches, anxiety, agitation, ringing in the ears, stomach cramps, sensory disturbances, vomiting, rapid breathing, tremors, delirium, irregular heartbeat, and even convulsions. Fatal overdoses by ingestion are rare because the irritation of the gastric lining caused by caffeine generally results in vomiting of excess amounts. This irritation is also why caffeine intake is associated with an increased risk of developing Ulcers. Prolonged use of caffeine has also been shown to be associated with an increased risk of developing several health conditions such as High Blood Pressure, and Cardiovascular disease.

Addiction, Tolerance, and Withdrawal of Caffeine

The regular consumption of caffeine can lead to addiction and tolerance. When one has developed a tolerance to something, this means they must consume greater and greater amounts of a substance to maintain the same level of stimulation. Caffeine users report that the stimulation they receive from a cup of coffee decreases with daily use leading to greater amounts of caffeine being used and a higher physical dependency on the chemical. Stopping caffeine intake leads to withdrawal symptoms which can include: headaches, poor concentration, stomach pain, irritability, insomnia and joint aches. Nicotine, found in cigarettes, increases the destruction of caffeine in the bloodstream which reduces the effects of the caffeine. Often, smokers will be heavier consumers of caffeinated products for this reason.

Benefits of Decaf

To produce beverages like coffee and tea without the caffeine content, manufacturers came up with ways to remove the caffeine. Originally, this was done using solvents like benzene, chloroform, trichloroethylene, and dichloromethane. Due to the toxic nature of these chemicals and their environmental impact, other methods have since been created. 

The two most common, and more natural means of decaffeinating are water extraction and supercritical carbon dioxide extraction. In both cases the caffeine is extracted, leaving the coffee bean intact. The caffeine that is removed is then used in the manufacturing of caffeinated energy drinks and carbonated beverages.

Appropriate Doses of Caffeine & Side Effects

The amount of caffeine required to have a stimulatory effect varies by body size and degree of tolerance. One cup (250ml) of brewed coffee contains between 95-200mg of caffeine. It is recommended that pregnant women not exceed 2 cups of coffee daily, which is effectively a dose of 190-400mg of caffeine per day. Health Canada recommends a daily caffeine intake of no more than 400mg daily for healthy adults, which is the equivalent of about three cups of brewed coffee. In children, this amount is significantly lower, with the recommended dose falling between 40 and 85mg of caffeine daily depending on body weight.

Chronic fatigue syndrome (CFS) is not a disease in itself. It is a combination of symptoms that can mimic many other diseases, making it very difficult to diagnose. The causes of chronic fatigue syndrome are not well understood. 

What Causes Chronic Fatigue?

Some researchers believe chronic fatigue is an infection with a viral agent in the same family as the herpes virus.

Others believe it may be due to an unidentified problem with the immune system, defective blood pressure regulation, anemia, arthritis, mercury poisoning, hypoglycemia, hypothyroidism, candidiasis, fibromyalgia or a sleep disorder.

What Are Symptoms of Chronic Fatigue?

Common symptoms among those who suffer from chronic fatigue syndrome (CFS) are: 

• Muscle and joint pain
• Depression and anxiety
• Poor memory and headaches
• Low blood pressure
• Digestive disturbances
• Environmental sensitivities
• Loss of appetite
• Mood swings
• Fever
• Intestinal pain
• Light and heat sensitivity
• Sleep disturbances
• Swollen glands

To be diagnosed with CFS, an individual must meet 2 criteria. The first is persistent fatigue of which rest does not alleviate and limits the activity of an individual by 50% over 6 months or more, and the second is that all other diseases have been ruled out.

How Can I Treat CFS Symptoms?

Conventional treatment of CFS varies widely. Some sufferers are prescribed antidepressants. The success rate varies widely and, sometimes, unusual side effects occur due to the prescription drugs. Others undergo transfusions of a blood product, gamma-globulin. This substance aids in the immune response.

Natural therapies aim to correct several factors that can contribute to CFS. These include nutritional deficiencies, allergies, thyroid dysfunction, candida, anemia and stress.

Decrease your stress level with regular, moderate exercise. Set aside time each day to do something that you enjoy. Hydrotherapy, using alternating hot and cold water at the end of your shower, boosts the immune system.

Treat food allergies with elimination or rotation diets (see food allergy article). Avoid mercury exposure, which is most commonly due to silver dental fillings. Undergo regular detoxification to rid the body of heavy metals. Drink steam-distilled water to help remove toxins from the body. Be sure to take a mineral supplement if you use steam-distilled water. Avoid alcohol, caffeine, tobacco, corticosteroids, fried foods, pork products, red meat, processed foods, sugar and white flour. Increase foods containing high amounts of vitamins and minerals, like green leafy vegetables, whole grains, nuts and seeds, legumes, garlic, onions and olive oil. The essential fatty acids found in wild-caught ocean-going fish also support the body.

Cordyceps is a type of fungus that germinates in a living organism, most commonly in the caterpillar larvae. This entire caterpillar-fungi combination is hand-collected for medicinal use in areas such as Tibet, China, Nepal and India, where it has been used for centuries. Today, you can find cordyceps mushroom in supplement powder, capsules or whole to steep in tea. 

Discover The History of Cordyceps Mushroom

Cordyceps is a well-known remedy in Traditional Chinese Medicine (TCM), Tibetan Medicine and Herbal Folk Medicine. It has traditionally been shown to increase oxygen capacity, the amount of oxygen that can be carried by our red blood cells. This increases oxygen exchange in the lung; therefore, increasing energy, endurance and stamina.

Top Health Benefits of Cordyceps Mushroom Powder

Due to its affinity for the Lung, Cordyceps has been used to treat a wide range of respiratory ailments. It also has a strong affinity for the kidney and is, therefore, used in elderly populations to improve fatigue. Cordyceps are also known to boost immune health, which is especially effective for cold and flu prevention. 

Taking Cordyceps Mushroom Powder Supplements

The daily dosage of Cordyceps tends to be about 3-4 grams a day, but depending on the health concern, many TCM practitioners will go significantly higher. It is typically prepared as a tea, eaten whole by itself, or cooked in a variety of dishes. Cordyceps can be costly, and there are no reliable standards from which to compare different brands. The use of cultivated Cordyceps is the most cost-effective, but make sure it comes from a reliable source. 

When shopping for cordyceps supplements, look for brands that use pure, potent sources that are sustainably farmed from wild-harvest, organic sources. 

Final Cautions & Considerations To Consider

It is considered non-toxic and safe with no contraindications for use. Individuals already using anti-diabetic medications need to be careful to avoid a hypoglycemic state. The combination of medication and Cordyceps together may be too strong they may need to readjust the dosage of the drug. The same warning should be given to individuals already taking an antiretroviral medication.

DMG is a derivative of the amino acid glycine, as well as a building block for methionine, choline and many other hormones and neurotransmitters. It can be found in small amounts in a variety of whole grains, brewer's yeast, pumpkin and sunflower seeds and beef blood or by taking DMG supplements.

What Is DMG?

As a water-soluble amino acid, it is absorbed through the small intestine and metabolized in the liver. DMG has two methyl groups attached to it, and here is where it loses its first, becoming sorcosine. It eventually can donate both methyl groups to folate, in the form of tetrahydrofolate (THF), enhancing the body's ability to use folate, while enhancing folate activity. In the case of Autism spectrum disorders (ASD) and ADD/ADHD, by both enhancing folate metabolism and the production of other forms of folate, DMG leads to enhanced cellular perception and response and allows neuronal cells to better pay attention to incoming signals, all processes that are impaired if DMG is deficient.

Key Health Benefits of DMG Supplements

Cholesterol Support

DMG's uses are widespread, from lowering cholesterol and normalizing blood pressure and blood sugar to being indicated in the treatment of epilepsy, ADD/ADHD and Autism spectrum disorders, as well as being known to enhance oxygen utilization in the body.

Antioxidant Properties

DMG is also a potent antioxidant or free radical scavenger, improving both circulation and oxygenation of blood, thereby increasing cardiovascular function. Studies dedicated to this use of DMG are showing promising results in terms of increased athletic performance. 

Liver Detoxification

Having an affinity for the liver, the antioxidant and anti-inflammatory capabilities of DMG have been shown to enhance and protect liver function, optimizing detoxification. DMG has been used to help alcoholism and drug addiction for these reasons. DMG has also been gaining attention for its immune-supporting abilities, as well as its potential for decreasing stress by regulating stress hormone production.

Final Insights, Considerations & Supplement Varieties

Overall, more studies need to be done, dedicated to the use of DMG in the treatment of a plethora of health concerns. Currently, there is not enough information to give a general recommendation in terms of a range of doses. This is better determined based on the need and condition to be treated. Like most B vitamins approx. 50-300 mg/day is generally recommended for adult usage. 

DMG can be found in sublingual tablets, and capsules, and included in many combinations for cognitive support. It is not meant for long-term use, as of yet, and due to a lack of information, it is best to avoid it during pregnancy and breastfeeding. If high doses are recommended by your healthcare practitioner, it is advised to start low and gradually build up.

Feeling energized throughout the day is essential for productivity, focus, and overall well-being. But for many people, maintaining consistent vitality can be a challenge. Busy schedules, stress, and poor nutrition can all take a toll, leaving you feeling drained and sluggish. Instead of relying on quick fixes, more people are turning to natural energy solutions for long-lasting vitality. In this article, we'll explore effective ways to boost your energy levels naturally and feel your best everyday. 

How Does My Body Get Energy From Food?

Picture your body as a machine. In order to get your body to work, your body needs fuel or food. It then transports that fuel to each cell. Inside each cell are little engines called mitochondria. They take in the fuel and process it to release energy.

This processed energy is your body’s main source of energy as it is used to power all of the body’s cell processes. The glandular system is another important energetic body system that regulates which energy comes into the body and where it goes. It’s sort of like the fuel injector of your body. Blood cells carry oxygen all around the body, which is needed for cells to perform their duties, making this system another critical part of your body’s energy regulation.

What Causes Low Energy?

Lack of energy can be attributed to many causes. All of these causes must negatively impact your body’s ability to get fuel into the body, inhibit the mitochondria’s ability to turn it into energy or alter the functioning of the hormonal and blood system. Some of these factors are:

• Poor Nutrition
• Toxin accumulation from medications, environmental sources or food and water.
• Lack of sleep
• Stress and emotional issues
• Lack of exercise

Poor Nutrition

Energy affects the body in clear and measurable ways. Without enough raw materials, the body becomes fatigued. 

The standard North American diet lacks vitamins, minerals, and essential fatty acids. It also contains high levels of saturated fat, refined carbohydrates, and additives. These foods do not provide usable energy for the body. They also reduce energy efficiency by depleting enzymes and hormones needed for metabolism. 

The body must process toxic byproducts from bleached flour, sugar, artificial flavours, and trans fats. As a result, energy shifts toward detoxification instead of growth, repair, and metabolism. 

Food type also determines whether energy comes in quick bursts or in a steady release. Simple sugars and refined carbohydrates absorb quickly into the bloodstream. 

This creates a rapid energy spike followed by a crash. These blood sugar swings place stress on the body and deplete hormones quickly. Afterward, the body struggles to restore balance with limited available energy. This pattern resembles repeated sprints instead of steady movement. 

The brain relies primarily on glucose for fuel. Most people have experienced brain fog from low blood sugar levels. This shows that unstable food sugar impairs optimal brain function. 

Red blood cell production depends on protein, B vitamins, and minerals like iron. Hemoglobin allows red blood cells to transport oxygen efficiently. 

Without adequate oxygen, cells cannot produce energy effectively. This leads to reduced cellular energy production and increased fatigue. 

Toxin Accumulation 

Besides toxic by-products in our food, the body must also deal with the toxins taken in from our environment and toxins within medications. The body has effective ways of dealing with toxins and waste products using the liver, intestines, kidneys, lungs and skin. Environmental toxins can cause these pathways to become blocked. The backup of waste material makes it harder for the rest of the body to function normally and ultimately leads to a lack of energy. Since the environment in which we live makes it impossible for us to maintain a pristine lifestyle, all of us can suffer from a lack of energy due to the build-up of environmental toxins.

The only way for medication to have a therapeutic effect is if it has a significant half-life in the body. Half-life means the length of time it takes for the body to eliminate half of the drug. Overwhelming the body’s detoxifying ability with medications has a negative effect on the organs of detoxification. It prevents the system from dealing with the accumulation of normal metabolic by-products, wears out the organs and depletes nutrients that are needed for the detoxification process.

Lack of Sleep

Sleep is an essential component of our body’s repair mechanisms. During sleep, the body is in an anabolic, or building, state. It has time to regenerate cells and replenish hormones, enzymes and neurotransmitters.

Insomnia prevents the repair of normal damage from the body’s daily activity. Over time, this leads to a decrease in cellular functioning and ultimately causes fatigue. The brain also requires sleep in order to process information that is learned throughout the day.

Stress

Whether physical, mental or emotional, strain the body and ultimately leads to fatigue. Stress puts the body into sympathetic nervous system mode. In this mode, the body is on high alert, energy is being focused on the senses, heart and muscles. The digestive system receives less blood flow and cannot function to capacity. Therefore, the body is less able to take in fuel, and it is using it up at an increased rate.

Mental and emotional stress also depletes neurochemicals that regulate our sense of well-being. If these neurochemicals are not replaced, then disorders, such as depression, can develop.

Lack of Exercise

Lack of exercise can lead to fatigue by compromising the circulation of all molecules around the body, including food particles, oxygen and hormones. Circulation is also responsible for flushing waste products out of the cells and taking them to the appropriate organs for processing and excretion. The venous system contains no valves, so blood flow back to the heart is dependent on the movement of the surrounding musculature.

Medical Conditions That Impact Energy

Any medical condition can alter the body’s functioning and cause feelings of fatigue. Here are a few conditions that directly impact energy levels:

Adrenal Fatigue

Adrenal glands are small glands located on the upper pole of each kidney. There are two main areas of the adrenals. The cortex produces sex hormones, stress hormones and other hormones responsible for water and sugar balance. The medulla produces the stress hormones adrenaline and norepinephrine. Adrenal depletion can be caused by a high-stress lifestyle, poor diet and abuse of drugs or alcohol. When the adrenal gland is unable to produce adrenaline in response to sympathetic stimulation, fatigue is one of the symptoms. With proper adrenal support, the gland can rebound quickly, and total adrenal failure is uncommon.

Anemia

This results in the decreased ability of red blood cells to carry oxygen. One of the first symptoms is fatigue and exhaustion after small amounts of activity. There are several types of anemia. Iron deficiency anemia is the most common. Megaloblastic anemia is due to a dietary deficiency of B12 and possibly folic acid. Pernicious anemia is also due to a deficiency of B12. This time it occurs because of a lack of the ability to absorb B12 in the stomach. Hemolytic anemia occurs when red blood cells are prematurely destroyed. It is an inherited blood disorder. Poisoning from toxic substances may also cause anemia. Anemia during pregnancy is common but is usually caused by increased blood volume as opposed to a lack of oxygen carrying ability.

Diabetes

Will occur when a person’s pancreas is unable to produce enough insulin to metabolize the amount of sugar that they are ingesting. Sugar can be transported to the cells but will not be taken into the cell without insulin. The cells are starving for fuel even though it is right outside the membrane. Progressive fatigue is one symptom of diabetes.

Hypothyroidism 

The thyroid gland sets the metabolic rate for the body. When the thyroid gland is low functioning, the body is in a hypothyroid state. Hypothyroidism causes many symptoms, including fatigue, an increased need for sleep, poor memory, weight gain, frequent infections, hair loss, dry skin, cold skin, poor nail growth, bowel changes and muscle and joint aches.

Hormonal Health

Sex hormone imbalances, such as menopause or andropause, can cause decreased energy because the ovaries and testicles are part of the hormonal gland axis, along with the adrenals and thyroid. As we age, and the functioning of the sex glands decreases, the adrenals and thyroid have to re-establish the body’s hormonal balance. The additional strain can lead to problems with the other glands, resulting in fatigue.

What Are Natural Ways To Boost My Energy?

Fortunately, there are many natural therapies that improve your body’s use of energy.

Dietary Support

Dietary support for increasing energy is as follows:

• Decrease your consumption of alcohol, caffeine, tobacco, corticosteroids, fried foods, pork products, red meat, processed foods, sugar and white flour.
• Eat more foods containing high amounts of vitamins and minerals, like green leafy vegetables, seaweeds, whole grains, nuts and seeds and legumes. Foods containing iron and B vitamins are green leafy vegetables, dried apricots, prunes, raisins, oats, blackstrap molasses, kidney beans, pinto beans, nutritional yeast, spirulina, meats and dairy products. Consume essential fatty acids in flax, pumpkin, hemp and sunflower seed oils or in fish.
• Drink 2L of filtered water daily. Avoid chlorinated and fluoridated water because they block iodine receptors in the thyroid.

Detoxification

Detoxification involves dietary, supplemental and physical interventions. It usually focuses on one or more of the main organs of detoxification, the liver, kidneys, bowels, lungs or skin. To help detoxify the body, avoid packaged or fast foods, coffee, black tea, chocolate, alcohol, white sugar, salt, condiments, tobacco, dairy products, fried food, preservatives, or artificial sweeteners. Consume 2L of filtered water daily, herbal teas and 100% pure fruit juices. Eat fresh or steamed fruits and vegetables, whole grains, lean meats, fish, soy products, nuts, seeds, cold-pressed vegetable oils and spices. Drink a glass of warm water with the juice of half a lemon each morning to regulate bowel and liver function. Use supplementation to focus the detoxification on one or more organs.

Sleep Hygiene

Sleep hygiene is an essential component of healthy sleep. Go to bed only when you are tired and do not stay in bed if you're not sleepy. Use the bedroom only for sleep and sex. Get up at the same time each day. Do not nap unless it is a daily routine, and exercise during the day but not before bed. Take a hot bath or shower 1-2 hours before bed. Keep the bedroom quiet and comfortable. If necessary, use a white noise machine to generate background noise. Put worries out of your mind, and think of positive things.

Emotional Health

Support your emotional health by constructively releasing frustrations and anger. Take classes in yoga, biofeedback or anger management. Allow yourself to grieve after the loss of important people or things in your life. Seek out self-help groups and ask for help from family and friends during stressful times.

Regular moderate exercise is a great natural way to boost your energy. It raises energy levels by increasing circulation and releasing stress. Find an activity that you enjoy and that you can comfortably undertake given your age and health status.

Korean red ginseng, sometimes called Panax schinseng, is Panax ginseng grown in Korea and was traditionally used as a tonic to increase brain efficiency and as a treatment for diabetes mellitus.

Korean ginseng is the same species as Chinese ginseng and still contains the active constituents called ginsenosides, but the different growing conditions and preparation methods make for differing effects and potency. Korean ginseng is often the most sought-after ginseng, as it is considered the highest grade in the herbal community.

Korean Red vs White Ginseng

Red Korean ginseng is grown for at least 6 years before harvesting. Once harvested, it is prepared by briefly boiling the root to cure it, before drying it for grinding into a powder. It is the most stimulating and least nourishing ginseng available and due to its extremely yang nature, is usually only recommended for men (who are inherently more yang than women). White Korean ginseng, on the other hand, is prepared by peeling and drying fresh ginseng root that has been grown for a shorter period of time. This type contains fewer medicinal constituents due to the shorter growing time and some loss during the drying process. The white preparation is slightly less stimulating (less yang) than the red variety and is a good choice for energy enhancement in women (who are innately more yin). Both of these varieties are not usually recommended for long-term use due to their stimulatory (yang) nature.

Key Health Benefits of Korean Ginseng

• Potent Antioxidant & Fights Free Radicals
• Improve Brain Function
• Support Erectile Dysfunction
• Boosts Immune Health
• Balance Blood Sugar

Korean Red Ginseng Supplement Varieties & Shopping Tips

Korean ginseng is generally taken between 100 and 600mg daily (standardized to a minimum of 5% ginsenosides). Because Korean ginseng is so stimulating, the recommended dosing regimen is 4 weeks on followed by 2 weeks off to allow the body to rebuild yin.

Important Information & Potential Side Effects

Korean ginseng contains components that have blood thinning, blood pressure altering and blood sugar-altering properties. Ginseng supplements should be used with caution by individuals with active bleeding, blood clotting disorders, high blood pressure, low blood pressure, diabetes and hypoglycemia. For the same reason, ginseng supplements should be discontinued before surgery or dental work. Ginseng can alter the effects of caffeine, stimulants, decongestants, blood thinners (including aspirin), anti-hypertensives, sedatives, insulin and oral hypoglycemics. Pregnant women and nursing mothers should avoid the use of Korean ginseng.

Several plants are commonly referred to as "ginseng". In the strict sense of the word "ginseng" refers to the Panax genus of plants, which includes Chinese Ginseng (Panax ginseng), Korean Ginseng (Panax schinsen) and American Ginseng (Panax quinquefolius). The active constituents of the Panax family are ginsenosides. The name Panax derives from the Greek word for "all healing," and it has been claimed to treat a very wide variety of conditions. Let's explore the different ginseng varieties and their benefits on your health. 

Exploring Ginseng Varieties & The Benefits of Each

Siberian Ginseng (Elutherococcus senticosus), Indian ginseng (Ashwagandha), Brazilian ginseng (Suma), and Peruvian ginseng (Maca) are not members of this genus but share similar medicinal effects to the true ginsengs and thus, they share the same general name. 

Ginseng, as a category of plants, is renowned for its healing benefits, with some types having been used for more than 2,000 years. Ginseng was traditionally one of the most widely used plants across the globe and is still used all over the world today for its many health benefits. 

Key Health Benefits of Ginseng Supplements

The ginsengs are adaptogenic herbs, meaning they help your body adapt and cope during stressful mental times and recovery from illness and fatigue. Studies show that the active constituents of ginseng have structures similar to those of human steroid hormones and that they can directly affect your brain. This action in the brain results in stimulation of the adrenal gland and activation of your body's energy reserves. This response keeps you safe, allowing you to fight for survival, or to flee from dangerous situations. 

Ginseng also increases heart rate; blood pressure and blood flow to the brain, muscles, lungs and heart. Thus leading to increased energy, mental performance and performance in physical tasks like athletics. Stimulation such as this can deplete the body over time (yang depleting yin – see below) so ginseng also contains substances that stimulate cell replication, protein synthesis, immune functioning and blood sugar regulation. 

All of these properties nourish the body and aid in recovery from times of high activity, illness and stress. The ginsengs are recommended by natural health practitioners for a variety of needs including athletic performance, energy, recovery from illness or surgery, stress, support during cancer treatment, impotence, low libido and frequent colds and infections.

Hormonal Effects

Ginseng members of the Panax family (North American, Chinese and Korean) have been shown to enhance libido and sexual performance. It is not known whether these effects are due to changes in hormone secretion or due to the direct effects of the ginsenoside constituents on the nervous system and gonadal (sexual organ) tissues. It is known that in males, ginsenosides can stimulate penile erection. Certain ginsenosides have also been shown to have weakly phytoestrogenic effects, meaning that they can weakly act in the human body as estrogen. This allows them to either directly stimulate estrogen receptors in people with insufficient estrogen, or to compete for binding sites with natural estrogen in those with excessive levels. In addition to their direct hormonal actions, ginsengs are great examples of adaptogens. Because of their effect on the adrenal gland, they can both directly and indirectly affect many different hormones in the human body. The most obvious examples of these are aldosterone, cortisol, adrenaline, and sex hormones.

Understanding Yin and Yang

Traditional Chinese Medicine acknowledges that there is a delicate balance in the entire universe and everything in it between two forces known as yin and yang, woman and man. Yin represents females, rest and regeneration while yang represents males, action and energy. 

The same universal balance exists within each of our bodies that can be disturbed by excess or deficiency on either side (yin or yang), resulting in illness. The ginsengs are renowned in Chinese culture for their energizing (yang) properties, complemented by their nutritive (yin) properties. This is the case in most ginsengs, except Korean Ginseng, which is far more yang, and thus cannot be taken for extended periods. For more information on the properties of each ginseng, please see the chart below.

Comparing The Differences of Each Ginseng Subtype

Cooling vs Warming

Another means of viewing the properties of herbs is traditional to most societies on Earth with roots in Indian, Chinese, American (North and South), and European cultures. This categorizes the herbs on a scale between cooling and warming. Some obvious examples familiar to most are mint as a cooling herb and cayenne pepper as a warming. The various ginsengs are also in different positions on this scale. This is important information for treatment, based on the inherent nature of the condition for which each particular ginseng is being used. For example, warming herbs are better used for cold, stagnant conditions such as a head cold with stuffiness and chills. On the other hand, cooling herbs are better used for hot conditions such as excessive fevers, and anxiety. The requirement for heating or cooling may also be determined by the seasons for those in climates where the weather changes with the seasons. Warming herbs are better used in the winter and cooling herbs in the summer.

White vs Red

There are many different preparations of the various ginsengs, two popular types are called white and red. The preparation called white ginseng consists of fresh ginseng that is grown for 4-6 years, peeled and dried. White ginseng is air dried in the sun and thus, becomes a yellowish-white colour and may contain less of the therapeutic constituents. The preparation called red ginseng is grown for 6 years before it is harvested and immediately boiled to steam-cure it, and then the root is dried. This process causes it to have a reddish-brown colour and is thought to change its biochemical composition and also prevent the breakdown of the active constituents. Red ginseng is used more commonly for herbal preparations and is generally the form studied when examining the pharmacological activities of ginsenosides.

Obtaining The Benefits of Ginseng: Selecting The Right One

The difference in the ginsengs is the strength of their activity and the ratio of stimulation to nourishment of the body. This can also be seen as their yin/yang and/or warming/cooling natures in more traditional herbal understanding.

Nutritional Information

	choosing the right ginseng for you
name	temperature	yin/yang	nourishing/ stimulating
chinese ginseng	warming	slightly yang	slightly stimulating
american ginseng	cooling	slightly yin	more nourishing
siberian ginseng	cooling	yin	more nourishing
korean ginseng (red)	warming	yang	very stimulating
korean ginseng (white)	warming	yang	stimulating
suma	warming	moderately yang	slightly stimulating
ashwagandha	warming	moderately yang	slightly stimulating
maca	cooling	yin	more nourishing

Choosing the right ginseng for you can depend on several factors including your underlying condition and the season where you live. If you suffer from a condition that is hot/cold or yin/yang excess, then you want to choose an herb that is the opposite of your current condition to help balance your health. If your condition does not have a particular hot/cold or yin/yang component, or if you are generally healthy and only dealing with a period of stress, then the time of year may be the most important factor in your choice as noted above. No matter what, it is very important not to take the more stimulating ginsengs if you are already depleted as they may further deplete your reserves and result in exhaustion. If you are at all unsure, it is often beneficial to consult with a healthcare practitioner when choosing the right herbs for you.

Shopping For Quality Ginseng Supplements

Ginseng can be found in a variety of different forms. Raw herbs, teas, single-serving liquid vials, tinctures, encapsulated herbs or capsules are all widely available. Ginseng products may also be found in combination products for energy, sexual function and memory, as well as many traditional Chinese formulas. Use caution when purchasing these formulas because their quality varies widely and they may contain toxic contaminants, as manufacturing practices in China are not well regulated. Purchase whichever type of ginseng suits your needs but be sure to buy a standardized product as an assurance of the quality of the ginseng you are ingesting.

The dose and duration of use of each ginseng is unique to its particular species and preparation. Korean ginseng is not usually recommended for long-term use due to its more stimulatory nature, which drains yin. Siberian, Peruvian, and American ginseng are less stimulating and more nourishing, and thus are useful for everyone and can be used for longer periods.

Important Information & Potential Side Effects of Ginseng

Ginseng contains components that have blood thinning, blood pressure altering and blood sugar-altering properties. Ginseng supplements should be used with caution by individuals with active bleeding, blood clotting disorders, high blood pressure, low blood pressure, diabetes and hypoglycemia. For the same reason, ginseng supplements should be discontinued before surgery or dental work. Ginseng can alter the effects of caffeine, stimulants, decongestants, blood thinners (including aspirin), anti-hypertensives, sedatives, insulin and oral hypoglycemics. Ginseng should not be used by pregnant women or nursing mothers. Panax ginsengs containing ginsenosides may have estrogenic effects and should be avoided in people with estrogen-sensitive conditions and cancers. Each type of ginseng may have contraindications specific to its use, please click on the links provided for more information on each herb.

Greens supplements are concentrated plant extracts, freeze-dried into a powder that dissolves easily in liquids. These powders typically combine fruits, vegetables, herbs, vitamins, minerals, and superfoods like spirulina. Essentially, greens powders serve as whole-food multivitamins, boosting your intake of antioxidants, vitamins, and minerals. 

As a result, they can elevate energy, support metabolism, reduce health risks, and combat visible aging. 

The Health Benefits of Fruits and Vegetables

Eating a diet rich in fruits and vegetables is proven to boost health, lower disease risk, and slow aging. Packed with antioxidants, they also help alkalinize the body and support metabolism. However, research shows fewer than one-thirs of North Americans meet the recommended five servigs daily.

This nutritional gap reduces essential vitamins, minerals, and antioxidants, leading to poorer cellular repair, increased inflammation, and faster aging. Consuming at least five servings daily can help prevent and even reverse these effects.

Reasons You Should Consider Taking Greens Supplements

Many people fall short of their daily fruit and vegetable servings due to cost, busy schedules, and nutrient soil depletion, which leaves produce less nutrient-dense. Greens supplements offer an easy solution. Unlike whole produce, they are highly concentrated, providing a broad spectrum of nutrients, including enzymes and phytochemicals that boost digestion and overall health. Often, a single serving delivers more than the recommended five daily servings, ensuring a potent nutrient boost beyond what most diets provide.

Fibre Content Found In Greens Supplements

Beyond simple nutrition, one of the greatest benefits that fruits and vegetables provide is their rich fiber content. While green supplements boost nutrition, they can fall short on fibre. Fortunately, many include natural fibre sources like apple fibre or rice bran. Still, it's important to complement these supplements with whole grains, nuts, and seeds to ensure you meet your daily fibre needs.

10 Key Nutrients Found In Greens Supplements

This varies depending on the brand, but there are some general ingredients that most brands will select from, and there are some that help to improve taste while improving the health benefits. Generally, any grains used in these formulas have been sprouted to increase their nutritional potency. The following is by no means an exhaustive list:

1. Alfalfa

This is a nutrient-rich plant that contains isoflavones and is rich in chlorophyll.

2. Barley Grass

This grass is the sprout of the barley grain that contains high levels of several vitamins, minerals and nutrients such as chlorophyll. It is a complete protein source as it also contains all of the essential amino acids.

3. Chlorella

Chlorella is an edible water-grown algae that is rich in vitamins and minerals and also contains extremely high levels of chlorophyll, which aids in the detoxification and oxygenation of the tissues.

4. Fibre

Apple fibre, flax, and rice bran are some examples of fibre sources that may be found in green formulas. Alternatively, some greens powders have proprietary fibres such as PGX. If your diet is not otherwise high in fibre, it is a good idea to consider a formula that will help you get the amount you need. 

5. Fruit

Apple is the most commonly found fruit in greens mixtures, although others include prunes, blueberries, cranberries, tomatoes, mangos, grapes, strawberries, and pomegranates. Each fruit has specific nutritional constituents, and most are extremely high in antioxidants. Some formulas will even add superfruits to boost their antioxidant content.

6. Herbs

An extremely wide variety of herbs can be found in different green powder formulas. Describing each is beyond the scope of this article. Please see our herb articles for more information on each herb you are interested in learning more about.

7. Probiotics / Prebiotics

Probiotics are beneficial bacteria that help to colonize the gut and protect it from infection. They also aid in digestion by breaking up some of the foods that our enzymes cannot. Some prebiotics, such as fructooligosaccharides (FOS), are food for probiotics to help them initially take hold in your gut.

8. Spirulina

Spirulina is an edible cyanobacterium that is rich in vitamins and minerals and also contains extremely high levels of chlorophyll, which aids in the detoxification and oxygenation of the tissues. In addition to this, spirulina provides a source of complete protein containing all the essential amino acids.

9. Wheat Grass

Sprouted wheat grain is a rich source of vitamins and minerals.

10. Vegetables

Beets, broccoli, carrots, cabbage, spinach, kelp, and kale are some examples of the vegetables commonly found in greens powders. These vegetables provide a rich source of vitamins, nutrients and antioxidants that have a litany of health benefits.

Different Varieties of Greens Supplements

There is a wide variety of green supplements, each tailored to different needs. Some focus on fruits, others on vegetables, and many include extra herbs and nutrients. For example, some are designed to boost energy, like the popular Genuine Health Greens+. 

Dosages vary, so always check the label to choose one aligned with your lifestyle and goals.

Key Considerations When Taking Greens Supplements

When taking greens supplements, remember that fruit and vegetables provide vital fiber, so make sure your diet compensates if the powder lacks it. Check labels for fillers like soy and allergens. 

Some greens contain herbs that may interact with medications or health conditions. Consult with your doctor if you have health concerns before taking supplements containing herbs. Use extra caution during pregnancy or lactation, and avoid herb-heavy formulas.

Medium-chain triglycerides (MCT) are a form of saturated fat found most commonly in coconut oil and to a lesser extent, palm kernel oil. Despite the negative press saturated fats have received, MCT seems to be the exception. Offering a host of health benefits, MCT oil is also the most easily and rapidly absorbed fat that requires virtually no energy to break down.

What Is MCT Oil? 

Most dietary fats come in the form of triglycerides made up of three fatty acid chains (tri-) attached to a glycerol backbone (-glyceride). Each kind of fat is differentiated by the makeup of its fatty acid chains. The characteristics of these chains determine the effect a particular fat will have on the body. While fats are commonly classified as saturated or unsaturated, they can also be classified based on the length of their respective fatty acid chains. MCTs are a class of fats composed of medium chains of 6-10 fatty acid units, hence their name. These are the least common fats in the diet 98% of the fats we consume are long-chain fatty acids (LCFA). There are three kinds of MCT: caprylic acid, capric acid, and lauric acid. The most abundant natural sources of these fats are coconut oil and palm kernel oil.

Key Health Benefits of MCT Oil

The unique properties of MCT oil have been shown to have benefits for health for a variety of conditions. Historically, the most common use of these fats has been for providing a source of nutrition via IV to those who were unable to eat during a hospital stay. They are also often used for those who are unable to assimilate fat from the diet properly as with pancreatitis, or to promote weight gain in those with wasting diseases such as Crohn’s, Ulcerative Colitis, Cystic fibrosis etc. 

More recently, studies have begun to examine the benefits of MCT oil for weight loss and fat breakdown. It has been shown that those who supplement with MCT store less fat and have a higher metabolic rate which further promotes the breakdown of already stored fat.

A diet supplemented with MCT results in increased production of ketone bodies which can be used as an alternative fuel source for the brain and body. It is the basis of the popular Ketogenic diet, high in protein and low in carbohydrates, commonly used among athletes. MCT can be used for a quick burst of energy and has been shown to help with endurance. This feature may also be responsible for its benefits in helping manage symptoms of epilepsy and degenerative brain diseases. A significant number of studies have shown that increased circulating levels of ketones drastically reduce seizure occurrence and serve as an alternate fuel source for the undernourished brains of those with neurodegenerative issues. 

Understand How MCT Oil Works For Your Health

MCT oil is digested differently than other dietary fats. Because of their smaller size, they are absorbed right away and travel directly to the liver where they are immediately used as a source of fuel and energy. This process is known as passive absorption and requires little to no energy for the body to accomplish. Other fats are so large that enzymes from the pancreas are necessary to break them down. Instead of being used right away, they are transported through the lymphatic system depositing fats along the way. This explains the use of MCT for quick nutrition in those who are not getting enough fats in their regular diets or are suffering from wasting diseases such as Crohn’s and ulcerative Colitis as mentioned above. 

The unique method of digestion of MCT has benefits for weight loss as well. They help the process of excess calorie burning, promote fat oxidation, and promote reduced food intake. The immediate use of fuel burns fat at a higher rate, resulting in increased energy production. Further, because they are rarely stored as fat, MCT results in less overall body fat.

One of the breakdown products of fats is ketone bodies. These, along with glucose (from the breakdown of carbohydrates), are used as a fuel and energy source by the brain and body. The breakdown of MCT results in higher production of ketone bodies per unit than any other dietary fat. It is this function that is responsible for the use of MCT as a possible treatment for epilepsy, as a rapid fuel source for athletes, and as an alternate nutrition source for the brains of Alzheimer’s patients.

Tips For Adding MCT To Your Diet

MCT can be increased through the diet with the direct consumption of coconut or palm kernel oil, or it can be extracted from these sources and concentrated into a liquid supplement form known simply as MCT. Either way, no more than 1-3 tablespoons are required daily. Coconut oil is the easiest and most accessible natural food source. As with most oils, look for one that is extra virgin and cold-pressed, preferably organic.

Methylcobalamin is a bioavailable form of Vitamin B-12. This form tends to be more expensive to make and thereforeless often seen in multi-vitamins or B complex supplements than its counterpart cyanocobalamin. This form of vitamin B-12 is considered superior because it is easier for your body to absorb; giving you more of its benefits. 

Understanding Methylcobalamin vs Cyanocobalamin

When the cyanocobalamin form of B-12 is taken, the liver has to convert it to methylcobalamin. This conversion process requires the antioxidant L-glutathione, which can often be low in many individuals; therefore, this conversion process may be significantly impaired in individuals with liver pathologies. In cases like these, supplementation with methylcobalamin is necessary.

Key Health Advantages of Methylcobalamin

Methylcobalamin has an affinity for the liver, the brain and the nervous system. It is the form that is active in your central nervous system and strongly responsible for nervous system health. Signs of methylcobalamin deficiency in the nervous system include tingling, numbness, loss of sensation or burning sensations, muscle cramps, or diminished reflexes. For these reasons, it is commonly used to help with symptoms associated with peripheral neuropathy or diabetic neuropathy. It is also more recently being studied for its support in amyotrophic lateral sclerosis (ALS). Also related to brain function, this form of B-12 plays a role in vision, particularly in improving and maintaining visual accommodation.

Methylcobalamin has been most studied in terms of its impact on sleep. Although the exact mechanism is unknown, it is thought that methylcobalamin is needed for the synthesis and diurnal secretion of melatonin. The use of this form of B-12 enhances light sensitivity, normalizes circadian rhythms and is often associated with improved sleep quality, a more rested feeling upon waking and possibly a decreased sleep requirement. There is also evidence to show that along with these findings, 24-hour cortisol levels and temperature regulation were also connected to the use of methylcobalamin.

Shopping For & Taking Vitamin B-12 Supplements

Vegetarians or vegans often require a form of B12 supplement as it is naturally present in only red meat, poultry, fish, eggs, milk and milk products. The optimum dosage for clinical effect is anywhere from 1000-6000 mcg, although the RDI is much lower at only 6 mcg. Consult your healthcare provider to see what dose is right for you. Methylcobalamin can be taken orally, intramuscularly, or intravenously.

North American ginseng (Panax quinquefolius) is a perennial plant in the ivy family that is native to eastern North America and has a long history of use by the Native North Americans. Because of its adaptogenic, immunomodulatory, cardiovascular, central nervous system (CNS), endocrine, and energy-boosting effects, it began to be cultivated in China.

Because of this, it has been incorporated into Traditional Chinese Medicine as well. The active constituents in Panax quinquefolius are ginsenosides, similar to other genuine ginsengs of the Panax family.

Top Health Benefits of North American Ginseng

North American ginseng has been widely studied and has been shown to have several beneficial effects. It has been shown to promote the regulation of blood sugar levels in diabetics and is successful in preventing influenza infection in the elderly. It has also been studied for its ability to enhance libido and sexual performance, although the exact mechanism of action is not yet understood. Interestingly, in males, ginsenosides have been shown to directly facilitate penile erection. Recently, the University of Hong Kong identified North American ginseng as having anti-inflammatory effects as well. Interestingly some ginsenosides can act as weak phytoestrogens, a term used to describe plant compounds that can mimic the female hormone estrogen in the body. 

Key Medicinal Properties of North American Ginseng

According to traditional Chinese medicine (TCM), American ginseng promotes yin energy, cleans excess yang and calms the body. This means that it is a more nourishing and cooling herb that can be used more in the summertime or by those with "hot" conditions such as acne, red rashes, mouth ulcers and anxiety.

Shopping For Quality Ginseng Supplements

North American ginseng is often found as powdered dried root or as a concentrated extract. Raw herbs, teas, single-serving liquid vials, tinctures, encapsulated herbs or capsules are all widely available. It comes as a single herb or in combination formulas for the treatment of a variety of conditions. Dosing recommendations are 600-3000mg of raw herb three times a day, or a cup of tea made using 3g of raw herb taken three times a day. Concentrated extract can be taken as 100-300 mg extract (standardized to 7% ginsenosides) three times daily for 3-4 weeks. North American ginseng can also be found in energy drinks and other commercial products, although this is often the tea form and is too dilute to have physical effects.

Important Information, Potential Side Effects & Considerations

North American ginseng, like other ginsengs, contains components that have blood thinning, blood pressure altering and blood sugar-altering properties. 

Ginseng supplements should be used with caution by individuals with active bleeding, blood clotting disorders, high or low blood pressure, diabetes and hypoglycemia. For the same reason, ginseng supplements should be discontinued before surgery or dental work. 

Ginseng can alter the effects of caffeine, stimulants, decongestants, blood thinners (including aspirin), anti-hypertensives, sedatives, insulin, and oral hypoglycemics. Ginseng may also lead to the induction of mania in depressed patients who mix it with antidepressants. 

Estrogenic symptoms have been reported in pre and post-menopausal women, and this may be due to weak phytoestrogenic activity of some ginsenosides. It would be prudent to avoid the use of North American ginseng during pregnancy, lactation, and in cases of estrogen-sensitive conditions, including estrogen-sensitive cancers.

Wondering how to optimize your exercise regime to get the most out of the time you spend at the gym? There is a healthy balance between food and pre-workout supplements that we think will give you just the ticket. And luckily for you, we have straight-up answers – we know you've got little time to waste before you hit up the gym.

Top Pre-Workout Supplements

Caffeine For Energy

Caffeine is a stimulant, which provides energy for short periods of time, lasting no longer than 1-2 hours. Ideally, the average workout lasts about 1-2 hours, which makes caffeine the most popular ingredient across all pre-workout supplements, boosting energy exactly when you need it most. The average pre-workout supplement contains between 100mg and 300mg of caffeine, just remember it is not recommended to exceed 500mg-600mg daily.

Beta-Alanine For Maximizing Results

Beta-Alanine is an amino acid whose main effects result in reducing lactic acid build-up, thus reducing muscle soreness. Another benefit of reducing lactic-acid buildup is that it allows you to push more weight for longer periods of time, essentially maximizing results in exchange for your time in the gym. It is recommended to consume 2-4g of Beta-Alanine before your workout for best results, and do not be alarmed if it makes your skin itchy!

L-Arginine For a Better Pump

L-Arginine is another amino acid; however, its principal action is improving blood flow to your muscles (or improving your pump, an expression commonly used in the world of weight lifting). Other than looking more 'ripped' (aka: swole), a benefit of more blood in the muscle is more effective strengthening, faster repair, and more growth. For best results, consume 1-3g before your workout, and you will see pumps like never before. We mean it.

Creatine For Faster, Stronger Muscles

Creatine is an acid which provides increased energy and strength to your workout by drawing water to your muscles. Besides giving you a fuller look as a result of this, it also allows your muscles to heal faster, and essentially, grow faster and get you stronger faster, too. There are many kinds of Creatine, Creatine Monohydrate being the most common; however, they all work in a similar fashion. It is recommended when supplementing with Creatine Monohydrate that you incorporate an initial loading phase of one week, at 20g per day, followed by 10g per day for the following three weeks.

Waxy Maize For Muscle Growth

Waxy Maize is a carb derived from corn, and is recommended for those trying to “get big”! It is found in only a select few pre-workout supplements. Your body needs energy to perform at its peak, and waxy maize provides you with an easily digestible, quickly utilized source of energy. For optimal results, consume 30g before your workout, and you'll be making big gains in no time.

Niacin (B3) For Improving Blood Flow

Yes, Niacin, the vitamin referred to as B3, is found in the majority of pre-workout supplements, and for good reason. Niacin helps dilate your blood vessels, improving blood flow; thus resulting in improved pump, flushing out lactic acid, and reducing pain. It is recommended to take between 100mg-200mg before your workout for optimal results.

Other Ways To Amp Up Your Workout

Diet and Lifestyle

Pre-workout supplementscan enhance performance, but they should not replace a healthy diet. Use them in moderation and read ingredient labels carefully. Choose products with simple, recognizable ingredients whenever possible. Avoid artificial flavours and colours. If you have sensitivities, avoid ingredients such as corn, dairy, whey, or soy. These ingredients may trigger inflammation in some people. Caffeine can boost energy, but it does not suit everyone. Avoid caffein-rich products if you are sensitive to its effects.

Support performance with nutrient-dense foods and proper hydration. Drink water before and during exercise to maintain hydration. Drink water before and during exercise to maintain hydration. A banana or a cup of oats before exercise can provide sustained energy. Prioritize sleep as part of your pre-workout routine. During sleep, your body repairs tissues and restores energy for the next day.

Have a healthy workout!

If you'd really like to make your workout well-rounded, consider looking for a Post-Workout Supplement to take to help keep your gains going. 

Often we think of increasing energy by fueling our bodies with macronutrients, such as sugar, protein, and fat. What if you could increase energy by supplying a nutrient that acts right within your cells, to directly fuel the mitochondria, which are the power generating components within every cell? This is possible with ribose!

What is Ribose?

Ribose, also known as D-ribose, is a unique type of sugar that is made by the body from glucose. This type of sugar is not normally found in food, so it is up to your body to make it or you can supplement with it. Why should you care about this simple sugar? Well, you need it for energy production! It is an essential component of the “energy molecules” that are found in EVERY cell in our bodies. These “energy molecules” are ATP and NADH and they play central roles in the energy production of cells. Essentially, this nutrient has the ability to increase the energy of your cells, which has many potential health applications.

It is interesting to note that the body recognizes ribose as unique and thus does not treat this nutrient the same way other sugars are treated in your body. Ribose is not burned as fuel; instead, the body uses it primarily to make the energy molecules ATP and NADH. These energy molecules fuel our hearts, muscles, brains, and every other cell in our body.

What is Ribose Used For?

Energy

Since ribose acts to increase cellular energy production, it is commonly used to improve athletic performance and the ability to exercise by boosting muscle energy. It helps to replenish ATP stores, especially in high-intensity workouts, which enhances energy and promotes better exercise performance. It is can also speed muscle tissue recovery after workouts and reduce post-exercise fatigue.

Research has shown that ribose supplementation is useful in conditions associated with impaired cellular energy metabolism, such as fibromyalgia and chronic fatigue syndrome. Since mitochondrial dysfunction is often one of the underlying causes of both fibromyalgia and chronic fatigue syndrome, supplementing with ribose can greatly reduce the symptoms of fatigue, muscle pain and poor sleep commonly associated with these syndromes. Some studies show that supplementing with this nutrient can decrease the fatigue associated with fibromyalgia by 45%.

Heart Health

Ribose can also improve the cellular energy metabolism of heart muscle cells. Some research is showing that it can be used in congestive heart failure to improve heart function and to improve the tolerance of heart tissue to ischemia (reduced blood flow). In particular, ribose may be useful to improve exercise tolerance in people with coronary heart disease.

How Does Ribose Work?

Ribose is the building block for ATP, and ATP is the primary energy source of all living cells. Thus it works by increasing cellular energy production, particularly in heart muscle and skeletal muscle.

ATP is literally the energy currency of the cell and it is the fuel for mitochondria. Mitochondria are like the furnace of all of your cells, they burn ATP. If your body can not produce enough ATP, your cells will not have the energy needed to carry out their vital functions. Mitochondrial dysfunction is often an underlying cause of fibromyalgia and chronic fatigue syndrome.

Our bodies actually have the capability of producing ribose itself. However, when the heart and muscle tissue become chronically stressed by overexertion, disease, and conditions that affect tissue energy metabolism, the cells can not make enough ribose. This results in chronic persistent pain, soreness, stiffness, and fatigue.

Taking Ribose Supplements

Ribose is available in powder form, which allows you to get the therapeutic dose of 5grams three times a day for conditions such as fibromyalgia or congestive heart failure. For improved exercise endurance, you can take between 1-5 grams before and/or after exercise.

What is Schisandra?

The deciduous creeping vine called magnolia (Schisandra chinensis) that is native to China and Japan. It is also commonly known as Schisandra or Schizandra. The berries of this vine have been used in traditional Chinese medicine for centuries. Its Chinese name is wu wei zi meaning five taste fruit/seed. It is called this because the berry possesses sweet, salty, bitter, hot and sour tastes all in the same bite.

This balance of flavours is often sought after in Asian cuisine. The Chinese have been using it for centuries as an adaptogen, to increase stamina /fight fatigue, optimize mental functioning, support the health of the sex organs and revitalize skin.

Key Health Benefits of Schisandra

Stress Support

Schisandra is primarily used for its adaptogenic and calming effects and has the rare characteristic of providing these benefits without sedating the taker. For this reason, it can be used at the start of your day to regulate stress by supporting the adrenal gland and balancing cortisol levels, without making you drowsy. At the same time, it is equally effective when used before bed, for calming and anxiety-induced sleep problems. Schisandra can be used to treat stress-induced palpitations and dyspnea, which are common symptoms of a panic attack.

Menopausal Mental Health

Schisandra has been shown to have mild phytoestrogenic effects, meaning that it may help to treat menopausal symptoms in women. Because this herb is also renowned for its adaptogenic and calming effects, it can further benefit menopausal women, particularly in instances of insomnia and/or depression. It would likely also benefit mood swings, anxiety, and other menopause-related mental health symptoms.

Antioxidant Ability

Schisandra is well known for its antioxidant and immune modulating effects. Research has recently demonstrated that it may be of great benefit to the liver as it may be involved in activating the production of glutathione. Glutathione is an incredibly strong antioxidant molecule in the body responsible for helping to protect our bodies against free radical damage. This effect is particularly noticeable in the liver where Schisandra has been shown to be protective against liver damage. There is also some preliminary evidence for its use in unhealthy cell prevention, particularly in the colon, but further research is required.

Taking Schisandra Supplements

Schisandra may be found in capsule, tincture (liquid extract), syrup, juice or infused to make tea. In capsule form, the typical dosage ranges from 1.5 – 6g/day. Although it is considered and safe herb, there have been a few reports of cases of photosensitivity, stomach pain, as well as drowsiness.

Important Information

Discontinue use if these side effects develop. Individuals taking blood sugar or anticoagulant medication may want to consult a physician before taking Schisandra. There is also a lack of evidence in terms of safety during pregnancy and breastfeeding. For this reason, it is recommended that you avoid using Schisandra at these times.

What is Eleuthero (Siberian Ginseng)?

Eleutherococcus senticosus is a woody shrub with thick twisted roots that is often called "Eleuthero" for short. It is found in the forests of south-eastern Russia, northern China, Korea and Japan. Eleuthero is also called "Siberian ginseng", and is often grouped with other ginseng herbs, although it has distinct chemical constituents called eleutherosides.

Like the other ginsengs, eleuthero can be used as an adaptogen. It is also an antioxidant, a nervine (to decrease anxiety), an immune system tonic, and has anti-inflammatory and cholesterol reducing properties.

Eleuthero is currently used by healthcare providers for the treatment of chronic fatigue, lupus, HIV, and cold and flu. It is also used to prevent herpes simplex outbreaks, and to treat adrenal and endocrine dysfunction due to chronic stress. It is particularly renowned for its mood and energy enhancing effects.

Historical and Traditional Uses of Siberian Ginseng

For over 2,000 years, Siberian Ginseng has been a key medicinal herb in Traditional Chinese Medicine. The root and root bark were used to prevent respiratory infections and serve as a cardiovascular tonic. It was renowned for restoring vitality, enhancing memory, stimulating appetite, boosting stamina, and improving overall well-being. Similarly, in Russian fold traditions, Eleuthera was valued for enhancing strength, endurance, and cognitive function. It was widely used to combat chronic fatigue, enhance physical performance, and support the immune system by warding off colds and flu.

How Can I Take Siberian Ginseng?

Eleuthero can be taken internally as an extract or by using the whole herb, dried and powdered. Often, Siberian ginseng will be found in combination formulas along with other ginsengs or other adaptogenic herbs and nutrients.

In general, when taking the whole herb, the dose is 2-3 grams per day. But when taking a solid extract standardized to 0.8% eleutherosides, 300 to 400mg is the general dose per day. Liquid, alcohol-based extracts on the other hand, can be taken in divided doses of 8 to 10ml per day.

Although it is taken in similar dosages to the other ginsengs, Eleuthero can be taken for longer periods of time without rest due to its gentle and more nourishing nature.

Important Information

There are minimal side effects reported with the use of Siberian ginseng, although some individuals may find it interferes with sleep if taken too close to bedtime. Eleuthero is not recommended for individuals with high blood pressure or cardiac disease, and must be used with caution for those on medication for high blood pressure. Also, be cautious when using digoxin with Eleuthero. Due to a lack of research, Eleuthero should not be used during pregnancy and lactation.

What is Testosterone?

Testosterone is a hormone that is produced in the testicles in males, the ovary in females and the adrenal gland in both sexes. This hormone is responsible for male characteristics, libido, regulating metabolism, blood production and the growth of all body tissues including muscles, hair, skin and bone. In men, it also regulates puberty and sperm production. As we age, the body produces less of this hormone.

Implications of Low Testosterone

Researchers believe that low levels of this hormone can be a factor in the development of some menopausal complaints (low libido, poor memory), osteoporosis, low libido in men and women, impotence, infertility in men, poor memory, loss of muscle mass, anemia, obesity and fatigue.

By increasing muscle mass and energy, testosterone is also an aid to improving athletic performance. This hormone is available only by prescription in Canada. It can be used orally or topically, in a cream.

Taking Testosterone Supplements

To enhance the body’s production of this hormone without taking the hormone itself, there are several options. By supporting the function of the adrenals, testicles and ovaries, the body can optimize its testosterone levels, relative to a person’s age.

Essential Fatty Acids

Essential fatty acids and protein intake are important. Essential fatty acids are used to make steroid molecules, the precursors to hormones like testosterone. Protein is what the body uses to build muscle and repair tissue under the direction of hormones like this one.

Vitamins & Minerals

Vitamins and minerals that support sexual gland function include vitamin C, vitamin E, selenium and zinc. Vitamins and minerals can be taken that support the production of hormones in the adrenal gland include the B vitamins, especially B5, vitamin C and zinc.

Herbs

Herbs that support testosterone production by containing molecules that look like steroids and can stimulate the body in a similar way to hormones, like testosterone, include Tribulus (puncture vine) and Damiana.

Adaptogenic herbs help the adrenal gland optimize its functioning. The adrenal gland releases precursor hormones that go on to form testosterone. Many different herbs and mushrooms are used for adrenal support, including the ginsengs, astragalus, licorice, shiitake and maitake.

Final Thoughts

As outlined, testosterone plays a vital role in supporting muscle mass, energy levels, bone density and more in both men and women. When levels are optimized, this hormone contributes to healthy metabolism, cognitive function, and sexual wellness.

These targeted supplements support natural production and can help maintian balance when paired with proper sleep, strength training, and stress management. Taking a comprehensive, lifestyle-first approach is key to supporting long-term hormonal health safely and effectively.

Vitamin B12 is a water-soluble B vitamin. Vitamin B12 is required in areas where there is high cell turnover, for example, the gastrointestinal tract, bone marrow and nervous system. Thus, this vitamin has been used for the treatment of neurological diseases like multiple sclerosis and depression.

Vitamin B12 Anemia

Anemia is a lack of the oxygen-carrying ability of red blood cells. B12 regulates blood cell production, along with folic acid. Lack of B12 leads to types of anemia where the red blood cells look too large, macrocytic, under the microscope. Supplementing sublingually with B12 reverses this type of anemia. 

Health Benefits of Vitamin B12

Vitamin B12 is required for:

• Digestion - Helps maintain the integrity of the gastrointestinal lining and aids in the production of digestive enzymes. Its role in red blood cell formation ensures proper oxygen delivery to digestive tissues.
• Fertility - Supports DNA synthesis and proper cell division, which is essential for egg and sperm quality. Adequate B-12 levels help regulate ovulation and reduce the risk of certain fertility challenges. 
• Normal Growth and Development of all Cells - Supports DNA replication and cellular energy production. It works closely with folate to promote healthy tissue development, particularly in bone marrow and the intestinal tract.
• Enhances Learning and Memory by maintaining healthy nerve cells and promoting the formation of myelin, the protective sheath around nerves.
• Normalizes Sleep Patterns by helping regulate circadian rhythms by influencing melatonin production and nervous system function. Balanced B-12 levels can support healthy sleep-wake cycles and improve sleep quality without daytime grogginess. 

Vitamin B12 Deficiency Symptoms

Deficiencies of B12 may not be seen for several years because the body can store up to 5 years' worth of this vitamin. Some common signs of deficiency can include:

• Fatigue, Weakness, and Low Energy
• Pale or Yellow-Tinged Skin
• Shortness of Breath or Dizziness
• Macrocytic Anemia
• Numbness/Tingling in Hands & Feet (Peripheral Neuropathy)
• Balance Issues
• Memory Loss, Brain Fog, or Confusion
• Mood Changes/Irritability
• Heart Palpitations
• Sleep Disturbances

Vitamin B Supplements

All of the B vitamins work together and are best used by the body in a B complex, which is why many vitamin B complex supplements include a small dose of B12 in them. Most B vitamins are water-soluble, and any extra from large doses is flushed out of the body easily; therefore, it's best to take lower dosages of the B complex several times a day than one larger dose. Spray or sublingual forms of B vitamins are easily absorbed, as are capsules. If your digestion is healthy, then the tablet form is usually suitable for most people.

If additional supplementation of B12 is needed, it can be taken in addition to a B complex. Deficiency of intrinsic factor in the stomach results in the inability of the body to absorb B12. Sublingual formulas are available and are absorbed in the mouth, thereby eliminating the need for intrinsic factor. 

Methylcobalamin is a form of B12 that is available as a supplement and is easier for the body to use than cyanocobalamin.

Important Information

Vitamin B12 is depleted by sedatives, estrogen, oral contraceptives and alcohol. Anti-gout medication, anti-coagulants and potassium supplements block the absorption of B12. Vegetarians who do not consume eggs or dairy products require B12 supplementation. Diets high in protein require more B12 intake.

Whether you're training for strength, endurance, or simply trying to recover faster after exercise, the right smoothie recipe can be an easy way to fuel your body with protein, carbohydrates, fiber, and micronutrients in one convenient meal. Research shows that combining protein with carbs around workouts may support muscle recovery and glycogen replenishment, while nutrient-dense ingredients like fruit, vegetables, yogurt, seeds, and plant proteins can help fill common nutritional gaps. In fact, health data shows that only about 1 in 10 adults consume enough fruits and vegetables daily, making workout smoothies a practical way to boost nutrient intake while supporting performance goals. From post-workout recovery blends to protein-packed breakfast options, these smoothie recipes are designed to help you recover, refuel, and stay consistent with your fitness routine.

6 Preworkout Smoothie Recipes

1. Banana Walnut Smoothie

Did you know that bananas are often referred to as nature's PowerBar? Meaning, you can't go wrong if you toss one in your pre-workout smoothie! Loaded with digestible carbohydrates and potassium, it helps you get the most out of your muscle function and gives you the energy to stay motivated during your whole workout. Incorporating the walnuts adds a nice, rich flavour to your smoothie, and gives you a much needed boost of Omega-3s and antioxidants – ones that help boost heart health, hello cardio!

Ingredients:

• 2 cups skim milk
• 1 large banana
• 1 Tbsp honey
• 1/4 tsp vanilla extract
• Handful walnut pieces

2. Peanut Butter Oat Smoothie

Feeling sluggish? This smoothie (that could double as a thick shake for your after-dinner snack) will wake up your insides! Oats are jam-packed full of fibre, which may seem like it could make you more sluggish, but the steady release of carbohydrates into your bloodstream means you'll maintain a consistent energy level throughout your workout. Oats also contain vitamin B, making their conversion to energy that much easier – bonus!

Ingredients:

• 1 cup milk (skim, almond, coconut/ rice)
• 1 medium banana (frozen or ripe)
• 1 tbsp peanut butter (or any nut butter)
• 1/2 cup quick cooking oats

3. Spinach Class Smoothie

Assuming you all remember the spinach-eating, iron-seeking Popeye, we shouldn't have to tell you how good it is for making you big and strong. But for fun, we will remind you that spinach is also a great source of vitamin C and beta-carotene. But wait, there's more. /articles/supplements/chia/Take this smoothie to a whole new level. With its high-kick punch of protein, fibre and overall superfood goodness, you'll be through your workout before you even know what hit you!

Ingredients:

• 1 cup almond milk
• 1/2 cup frozen mango
• 1 banana
• 1 handful of spinach
• 1 tsp chia seeds

4. Blueberry Smoothie

This blue-dream is a perfect pre-workout start. The honey offers a natural punch of sugar, giving you the energy to carry on through your routine, while the blueberries offer a high source of antioxidants. Now this is the best part - the added algae greens of spirulina are going to give you a wide range of proteins, essential amino acids, vitamins and the list goes on and on. To put it short and sweet, this smoothie encompasses a great natural boost in energy needed before you workout.

Ingredients:

• 3/4 cup blueberries (frozen or fresh)
• 3/4 cup yogurt (plain/vanilla)
• 2 tbsp raw honey
• 1 tbsp chia seeds
• 1 tsp spirulina
• Crushed ice

5. Kale and Kiwi Smoothie

Adding greens to your smoothie is a fool-proof way to guarantee you get enough vegetables, and the best part: they taste delicious! Kale has recently gained in popularity due in part to its famous nutritional benefits. Your muscles will be happy to know that they're getting a high dose of iron, and you'll be happy to hear that you aren't adding any extra calories to your smoothie by tossing some in [one cup of kale has 36 calories, 5 grams of fibre and 0 grams of fat]. The bitterness of the kale is broken up by the sweetness of the kiwi, and the nut butter gives you some much-needed protein.

Ingredients:

• 1 1/2 cups skim milk
• 2 cups kale stems and leaves
• 1 kiwi fruit, peeled
• 1 Tbsp smooth unsalted peanut butter
• 1 tsp agave nectar, honey or maple syrup

6. Tropical Mango Madness Smoothie

Can't live without your morning glass of orange juice – then you'll love this citrus burst smoothie. The oranges give the obvious dose of vitamin C and carbs, which keep you going through a workout, while the grapefruit brings levels of iron, calcium and manganese to the table. The greek yogurt gives your stomach a break from the citrus and packs in the probiotics, while still adding a nice smoothie-like texture.

Ingredients:

• 1 cup non-dairy milk
• 2 cups frozen mango chunks
• 2 tablespoons fresh lemon juice
• 20 seedless grapes
• 6 ice cubes

Post-Workout Pineapple Smoothie

Recovering after a workout will never be an issue as long as you suck this baby back. The vitamin and mineral count in the pineapples will help your muscles, while the pinch of maca will give you that extra boost so you don't feel like hitting the couch the minute you get home. By using coconut water, you're getting 15x more potassium than a sports drink, which helps hydrate your body quicker, and the natural electrolytes help keep you hydrated longer. It also helps reduce muscle cramps and adds a nice flavour to your smoothie. Coconut water will soon become your new best friend.

Ingredients:

• 1 cup pineapple
• 1 banana
• 1 tbsp maca
• 2 tbsp brown rice protein
• 1 cup coconut water
• Crushed ice
• Adding Protein to your smoothie is another way to boost your efforts at the gym.