The Case for Coconut Oil

Learn what the medical research archives have to say about coconut oil, a substance which has been described as being of assistance in diabetes, hypothyroidism, weight loss, Alzheimer's disease, candidiasis and other skin conditions, hair health, and finally as a performance aid, providing a sustained energy source for intense workouts.

What Is It?

Coconut Oil is oil extracted from the meat of mature coconuts. This oil has been consumed in tropical diets for many thousands of years. Coconut oil is used in foods and in medical applications. The oil is very stable and is therefore useful in cooking methods such as frying. Its stability also leads to long shelf life of up to two years. The oil is high in saturated fat, and for this reason is targeted, along with other saturated fats, by the Food and Drug Administration, World Health Organization, American Heart Association as a substance which should only be consumed in small quantities. Coconut oil contains large amounts of lauric acid, a saturated fat which raises HDL (good) cholesterol. Furthermore, virgin coconut oil is composed mainly of medium chain triglycerides, which may not carry the same health risks as other saturated fats. Early studies on coconut oil were done with partially hydrogenated coconut oil, which creates trans fats, unlike virgin coconut oil.

Further confusing the issue, there are many research studies pointing to specific and measurable health benefits of coconut oil, so the final word on coconut oil is not really in.

What Does The Medical Research On Coconut Oil Really Say? Is It Healthy Or Unhealthy?

A 4 week open-label study using virgin coconut oil performed in 2011 on 20 obese but healthy Malaysian volunteers found decreased waist circumference of 2.86 cm (over 1 inch) in the male study subjects. Lipid profiles were unchanged, and there was no evidence of liver or kidney toxicity.

A 2011 study on the use of coconut oil as a cosmetic agent found no safety concerns when used for fragrance, hair treatment or skin treatment.

A 2011 study on 1,839 Filipino women age 35-69 years found that Dietary coconut oil intake was positively associated with high density lipoprotein (HDL, "good" cholesterol) cholesterol especially among pre-menopausal women, suggesting that coconut oil intake is associated with healthy lipid profiles. Coconut oil consumption was not significantly associated with low density lipoprotein (LDL, "bad" cholesterol) cholesterol or triglyceride values. The authors concluded that the relationship of coconut oil to cholesterol profiles needs further study in populations in which coconut oil consumption is common.

A 2011 study on mice found that conjugated linoleic acid induced lipolysis (fat breakdown) in mice fed coconut oil but not in mice fed soy oil.

A 2011 rodent study showed virgin coconut oil to have both antinociceptive (anti-pain) and anti-inflammatory effects.

A 2011 study on rats showed virgin coconut oil to have a hepatoprotective (liver protective) effect
at doses of 10mL/kg.

A 2010 study on diabetic rats found that coconut oil caused the rats to have significant decreases in total cholesterol and non-HDL (bad) lipid levels. Rats fed coconut oil also showed improved anti-oxidant capabilities and improved glucose tolerance. The conclusion was that lauric acid present in coconut oil may protect against diabetes-induced dyslipidemia.

A 2011 study on rats heart cell mitochondria (energy producing organelles or components of the cells) showed that rats fed coconut oil were found to have a strong protection against oxidative stress in their heart mitochondria.

A 2010 study on rats found that ingestion of repeatedly heated coconut oil caused a genotoxic and preneoplastic (precancerous) change in the liver.

A 2010 study on rats showed anti-inflammatory, analgesic (anti-pain), and antipyretic (anti-fever) effects of virgin coconut oil.

A 2010 study on rats showed that virgin coconut oil applied to skin wounds on the rats caused much faster healing of the wounds versus untreated wounds.


A 2010 study on rabbits concluded that in the absence of cholesterol supplementation, coconut oil intake up to 30% of daily energy supply (calories) did not cause hypercholesterolemia or oxidative stress.

A 2009 study on rats found that virgin coconut oil (VCO, extracted by wet process), as compared to copra coconut oil (CO, extracted by dry process), showed that lipid (blood fat) and lipid peroxide levels were lower in VCO-fed animals than in animals fed either CO or cholesterol alone. Antioxidant enzyme activities in VCO-fed animals were comparable with those in control animals. components called polyphenols from VCO also showed significant free radical-scavenging activity compared with those from CO. The authors concluded that the study clearly indicated the potential benefits of VCO over CO in maintaining (healthy) lipid metabolism and antioxidant status.

A 2009 study found that lauric acid from coconut oil demonstrated "great potential" for becoming a safe and effective therapeutic medication for acne vulgaris (acne) and associated diseases.

A 2009 randomized, double-blind study on 40 abdominally obese women aged 20-40 years showed that supplementation with coconut oil did not cause dyslipidemia (worsening cholesterol and lipid profiles) and seemed to promote a reduction in abdominal obesity.

A 2008 study on subjects with atopic dermatitis found that VCO was useful as a broad-spectrum agent against Staph. aureus, fungi, and viruses on skin affected by atopic dermatitis.

A 2009 study researched VCO versus refined, bleached, and deodorized coconut oil, and found VCO to have much stronger anti-oxidant properties.

A 2010 clinical trial found a coconut and anise spray to be much more effective at eradicating head lice than permethrin cream.

A 2005 study on mice found that CO increased fat loss when the mice were also given conjugated linoleic acid.

What Can We Conclude About Coconut Oil?

• Most of the available research over the past several years points to health benefits of coconut oil, especially virgin coconut oil.
• Coconut oil may help decrease abdominal fat levels
• Coconut oil may help improve blood lipid levels (lower cholesterol & triglyceride, higher HDL)
• Coconut oil may help wound healing
• Coconut oil has broad-spectrum antimicrobial properties
• Coconut oil may have a hepatoprotective effect
• Coconut oil may have analgesic, anti-inflammatory, and antipyretic effects.
• Coconut oil, especially virgin coconut oil, appears to have anti-oxidant properties.
• Coconut oil may be of use in various skin diseases such as acne and atopic dermatitis
• Coconut oil may have cardioprotective and/or antidiabetic effects
• Much more research needs to be done to confirm these early, promising results
• Always consult your health care provider before starting any supplement, diet, or exercise program.

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References:

Liau KM, Lee YY, Chen CK, Rasool AH. An open-label pilot study to assess the efficacy and safety of virgin coconut oil in reducing visceral adiposity. ISRN Pharmacol. 2011;2011:949686. Epub 2011 Mar 15.


Burnett CL, Bergfeld WF, Belsito DV, Klaassen CD, Marks JG Jr, Shank RC, Slaga TJ, Snyder PW, Andersen FA. Final report on the safety assessment of Cocos nucifera (coconut) oil and related ingredients. Int J Toxicol. 2011 May;30(3 Suppl):5S-16S.


Feranil AB, Duazo PL, Kuzawa CW, Adair LS. Coconut oil is associated with a beneficial lipid profile in pre-menopausal women in the Philippines. Asia Pac J Clin Nutr. 2011;20(2):190-5.


Ippagunta S, Hadenfeldt TJ, Miner JL, Hargrave-Barnes KM. Dietary conjugated linoleic acid induces lipolysis in adipose tissue of coconut oil-fed mice but not soy oil-fed mice. Lipids. 2011 Sep;46(9):821-30. Epub 2011 Jun 4.

Zakaria ZA, Somchit MN, Mat Jais AM, Teh LK, Salleh MZ, Long K. In vivo antinociceptive and anti-inflammatory activities of dried and fermented processed virgin coconut oil. Med Princ Pract. 2011;20(3):231-6. Epub 2011 Mar 29.

 

Zakaria ZA, Rofiee MS, Somchit MN, Zuraini A, Sulaiman MR, Teh LK, Salleh MZ, Long K. Hepatoprotective activity of dried- and fermented-processed virgin coconut oil. Evid Based Complement Alternat Med. 2011;2011:142739. Epub 2011 Jan 26.

Kochikuzhyil BM, Devi K, Fattepur SR. Effect of saturated fatty acid-rich dietary vegetable oils on lipid profile, antioxidant enzymes and glucose tolerance in diabetic rats. Indian J Pharmacol. 2010 Jun;42(3):142-5.


Lemieux H, Bulteau AL, Friguet B, Tardif JC, Blier PU. Dietary fatty acids and oxidative stress in the heart mitochondria. Mitochondrion. 2011 Jan;11(1):97-103. Epub 2010 Aug 5.

Srivastava S, Singh M, George J, Bhui K, Murari Saxena A, Shukla Y. Genotoxic and carcinogenic risks associated with the dietary consumption of repeatedly heated coconut oil. Br J Nutr. 2010 Nov;104(9):1343-52. Epub 2010 Aug 6.

 

Intahphuak S, Khonsung P, Panthong A. Anti-inflammatory, analgesic, and antipyretic activities of virgin coconut oil. Pharm Biol. 2010 Feb;48(2):151-7.

 

 

Nevin KG, Rajamohan T. Effect of topical application of virgin coconut oil on skin components and antioxidant status during dermal wound healing in young rats. Skin Pharmacol Physiol. 2010;23(6):290-7. Epub 2010 Jun 3.

Nevin KG, Rajamohan T. Wet and dry extraction of coconut oil: impact on lipid metabolic and antioxidant status in cholesterol coadministered rats. Can J Physiol Pharmacol. 2009 Aug;87(8):610-6.

 

 

Assunção ML, Ferreira HS, dos Santos AF, Cabral CR Jr, Florêncio TM. Effects of dietary coconut oil on the biochemical and anthropometric profiles of women presenting abdominal obesity. Lipids. 2009 Jul;44(7):593-601. Epub 2009 May 13.

 

 

Burgess IF, Brunton ER, Burgess NA. Clinical trial showing superiority of a coconut and anise spray over permethrin 0.43% lotion for head louse infestation, ISRCTN96469780. Eur J Pediatr. 2010 Jan;169(1):55-62. Epub 2009 Apr 3.

 

 

 

Yang D, Pornpattananangkul D, Nakatsuji T, Chan M, Carson D, Huang CM, Zhang L. The antimicrobial activity of liposomal lauric acids against Propionibacterium acnes. Biomaterials. 2009 Oct;30(30):6035-40. Epub 2009 Aug 8.

 

 

Verallo-Rowell VM, Dillague KM, Syah-Tjundawan BS. Novel antibacterial and emollient effects of coconut and virgin olive oils in adult atopic dermatitis. Dermatitis. 2008 Nov-Dec;19(6):308-15.

 

 

Marina AM, Man YB, Nazimah SA, Amin I. Antioxidant capacity and phenolic acids of virgin coconut oil. Int J Food Sci Nutr. 2009;60 Suppl 2:114-23. Epub 2008 Dec 27.

 

 

Hargrave KM, Azain MJ, Miner JL. Dietary coconut oil increases conjugated linoleic acid-induced body fat loss in mice independent of essential fatty acid deficiency. Biochim Biophys Acta. 2005 Oct 15;1737(1):52-60. Epub 2005 Sep 13.

Creatine--Strength Gains? Increased Muscle Mass? Safe?

Learn what medical research has to say about creatine--one of the most studied and most talked about workout supplements.  Does creatine cause increased strength? Increased muscle mass?  Increased muscular endurance?  Better sports performance?  And most importantly, is creatine safe?

What Is It?

Creatine is a nitrogen-based acid that occurs as a natural substance in vertebrate animals.  It is found largely in skeletal muscle.  The substance is formed in the body and can be ingested in certain foods, mostly meats. Large amounts of meat and/or fish would need to be consumed to substantially increase body stores of creatine.  Creatine can also be created in a lab.  It is commonly believed that creatine can be useful for improving strength and athletic performance, particularly explosive activities such as sprinting and jumping.  It is also widely believed that creatine can be useful for increasing lean muscle mass.  Use of creatine is very common among high school, college, and professional athletes, as well as with bodybuilders.  Creatine is specifically allowed by such governing bodies as the International Olympic Committee, National Collegiate Athletic Association (NCAA), and various professional sports committees.  The NCAA does not allow for schools to give their athletes creatine from school funds, but players are allowed to acquire the substance on their own.  Additional areas of study regarding creatine include possible usefulness in congestive heart failure (CHF), mood disorders such as depression and bipolar disorder, neuro-degenerative disorders such as Parkinson's, amyotrophic lateral sclerosis (Lou Gehrig's disease, ALS), muscular disorders such as muscular dystrophy.  Additionally, creatine has been evaluated for rheumatoid arthritis.

At the cellular level, the cell requires ATP (adenosine triphosphate) as an energy source.  ATP is constantly being broken down into ADP (adenosine diphosphate), and then regenerated or "re-phosphorylated" into ATP.  Energy supplied to rephosphorylate adenosine diphosphate (ADP) to adenosine triphosphate (ATP) during and after intense exercise is largely dependent on the amount of phosphocreatine (PCr) present in the muscle. As PCr levels decrease during intense exercise, energy availability also decreases secondary to the inability to resynthesize ATP at the rate required to sustain the exercise. Therefore, the ability to maintain maximal-effort also decreases.

The availability of PCr in the muscle may affect the amount of energy generated during brief periods of high-intensity exercise. Additionally, it has been supposed that increasing muscle creatine content by creatine supplementation may increase the availability of PCr allowing for an accelerated rate of resynthesis of ATP during and following high-intensity, short-duration exercise.

Theoretically, creatine supplementation during training may lead to greater training adaptations due to an increased volume of work performed. In terms of potential medical applications, creatine is involved in a number of metabolic pathways. For this reason, medical researchers have been investigating the potential therapeutic role of creatine supplementation in a variety of patient populations, as described above.

Does It Work?  What Does The Medical Research Say?

The short answer is, yes.  Creatine is one of the most-studied supplements available.  Literally hundreds of research studies have shown it to be safe and effective for increased strength and explosiveness.  The International Society of Sports Nutrition wrote a position paper on creatine supplementation and exercise in 2007 and listed the following 9 points about creatine:

1. Creatine monohydrate is the most effective ergogenic nutritional supplement currently available to athletes in terms of increasing high-intensity exercise capacity and lean body mass during training.

2. Creatine monohydrate supplementation is not only safe, but possibly beneficial in regard to preventing injury and/or management of select medical conditions when taken within recommended guidelines.

3. There is no scientific evidence that the short- or long-term use of creatine monohydrate has any detrimental effects on otherwise healthy individuals.

4. If proper precautions and supervision are provided, supplementation in young athletes is acceptable and may provide a nutritional alternative to potentially dangerous anabolic drugs.

5. At present, creatine monohydrate is the most extensively studied and clinically effective form of creatine for use in nutritional supplements in terms of muscle uptake and ability to increase high-intensity exercise capacity.

6. The addition of carbohydrate or carbohydrate and protein to a creatine supplement appears to increase muscular retention of creatine, although the effect on performance measures may not be greater than using creatine monohydrate alone.

7. The quickest method of increasing muscle creatine stores appears to be to consume ~0.3 grams/kg/day of creatine monohydrate for at least 3 days followed by 3–5 g/d thereafter to maintain elevated stores. Ingesting smaller amounts of creatine monohydrate (e.g., 2–3 g/d) will increase muscle creatine stores over a 3–4 week period, however, the performance effects of this method of supplementation are less supported.

8. Creatine products are readily available as a dietary supplement and are regulated by the U.S. Food and Drug Administration (FDA). Specifically, in 1994, U.S. President Bill Clinton signed into law the Dietary Supplement Health and Education Act (DSHEA). DSHEA allows manufacturers/companies/brands to make structure-function claims; however, the law strictly prohibits disease claims for dietary supplements.

9. Creatine monohydrate has been reported to have a number of potentially beneficial uses in several clinical populations, and further research is warranted in these areas.

The International Society of Sports Nutrition also did a literature review which served to refute or disprove several "myths" that have been propagated about creatine:

1. All weight gained during supplementation is due to water retention.

2. Creatine supplementation causes renal distress.

3. Creatine supplementation causes cramping, dehydration, and/or altered electrolyte status.

4.  Long-term effects of creatine supplementation are completely unknown.

5. Newer creatine formulations are more beneficial than creatine monohydrate (CM) and cause fewer side effects.

6.  It's unethical and/or illegal to use creatine supplements.

Supplementation And Effects On Muscle Creatine Levels

The amount of creatine in muscle appears to be dependent on two features: meat intake and genetics, which put together determine the pre-existing levels of creatine in skeletal muscle.  The degree to which creatine supplementation  will improve performance appears directly related to the pre-existing levels of creatine.  Some vegetarians may improve creatine stores by 40% with supplementation, while some "carnivores" may only increase stores by 10%.  The increase in performance appears directly proportional to the degree of increase of muscle creatine.

It is generally agreed that an initial loading dose of creatine supplementation is needed, followed by a maintenance dose.  Some studies have suggested that ingesting high-glycemic carbohydrate and/or protein with creatine may substantially increase muscular uptake of creatine, perhaps by as much as 60% as compared to creatine alone.

There is not enough evidence in the literature to support usage of other forms of creatine (such as creatine ethyl ester)  over creatine monophosphate.  Micronized creatine does seem to be somewhat better absorbed than regular creatine. 

Creatine Supplementation Effects on Exercise Capability

Several hundred peer-reviewed research studies have been conducted to evaluate the safety and efficacy of creatine monohydrate supplementation in improving exercise performance.  Almost 70% of the studies showed improvements in exercise capacity, while the others generally reported "non-significant" gains in performance.  The average gain in performance ranges from 5-15% depending on which measure of performance is evaluated. 

Some of the enhanced performance indicators have included: cycling power, bench press and jump squats, sprinting, swimming, soccer.  Long-term, lean body mass, strength, sprinting performance, power, acceleration, and muscle diameter have improved.  Long-term studies have shown twice as much fat-free mass gains in those on creatine versus placebo. 

The conclusion is that creatine, among legal and safe substances, is the most effective nutritional supplement for increasing high-intensity exercise capacity and building lean mass.

Safety Of Creatine Supplementation

The only significant side effect proven in the research literature is of weight gain.  However, many claims of side effects including dehydration, cramping, kidney and liver damage, musculoskeletal injury, abdominal pain and/or cramping, and shin splints come up.

Athletes who are taking creatine may experience these symptoms.  However, the research suggests that these athletes have no greater, and perhaps even a lower, risk of these symptoms than those not supplementing with creatine.

Specifically, large scale studies have reviewed the renal function of those taking creatine and have found no evidence showing that creatine supplementation in healthy individuals is  dangerous for proper kidney function.

While it is too early to say for sure, creatine may prove to be helpful in some of the following conditions: heart arrhythmias and/or improving heart function during ischemic events, creatine deficiencies, brain and/or spinal cord injuries, muscular dystrophy, diabetes, high cholesterol/triglyceride levels, and pulmonary disease, among others. Although more research is needed to determine the extent of the usefulness, some promising results have been reported in a number of these studies. 

Overall, many studies of both healthy populations and those with various diseases have shown that creatine supplementation appears to be safe when taken at recommended dosages.

Use Of Creatine In Children, Pregnant Or Breast-Feeding Women

While the International Society of Sports Nutrition took the position that creatine use among post-puberty, high-school athletes could be safe under certain circumstances, I personally would hesitate to recommend its use in this group.  There is simply not enough research on children or teens to prove the safety of creatine supplementation in this population.  Similarly, due to a lack of research, creatine can not be recommended in pregnant or breast-feeding women.

What Can We Conclude About Creatine?

• Use in adults is safe, effective and ethical (as decided by many official bodies, see above)
• Creatine is one of the best studied and most effective nutritional supplements
• Hundreds of studies have been performed, over 70% of which find increases in anaerobic exercise ability, strength, and lean body mass when taken along with appropriate training
• Not only is creatine safe, but some studies have suggested it can help prevent or reduce the liklihood of training-induced injuries
• Creatine supplementation may ultimately prove beneficial in a number of disease states, as outlined above.
• As with any supplement, always consult your health care provider before starting any nutritional supplement program.

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References:

Thomas W Buford, Richard B Kreider^*, Jeffrey R Stout, Mike Greenwood, Bill Campbell, Marie Spano, Tim Ziegenfuss, Hector Lopez, Jamie Landis and Jose Antonio. International Society of Sports Nutrition position stand: creatine supplementation and exercise. Journal of the International Society of Sports Nutrition 2007, 4:6

Metzl JD, Small E, Levine SR, Gershel JC: Creatine use among young athletes.
Pediatrics 2001, 108:421-425.

Greenwood M, Kreider RB, Melton C, Rasmussen C, Lancaster S, Cantler E, Milnor P, Almada A: Creatine supplementation during college football training does not increase the incidence of cramping or injury.
Mol Cell Biochem 2003, 244:83-88

Kreider RB: Creatine supplementation: analysis of ergogenic value, medical safety, and concerns.
J Exerc Physiol Online 1998

Kreider RB, Melton C, Rasmussen CJ, Greenwood M, Lancaster S, Cantler EC, Milnor P, Almada AL: Long-term creatine supplementation does not significantly affect clinical markers of health in athletes.
Mol Cell Biochem 2003, 244:95-104

Poortmans JR, Francaux M: Long-term oral creatine supplementation does not impair renal function in healthy athletes.
Med Sci Sports Exerc 1999, 31:1108-1110

Greenhaff P: The nutritional biochemistry of creatine.
J Nutrit Biochem 1997, 11:610-618

Harris RC, Soderlund K, Hultman E: Elevation of creatine in resting and exercised muscle of normal subjects by creatine supplementation.
Clin Sci (Colch) 1992, 83(3):367-374

Paddon-Jones D, Borsheim E, Wolfe RR: Potential ergogenic effects of arginine and creatine supplementation.
J Nutr 2004, 134:2888S-2894S

Kreider RB: Creatine in Sports. In Essentials of Sport Nutrition & Supplements. Edited by Antonio J, Kalman D, Stout J, et al. Humana Press Inc., Totowa, NJ; 2007:in press

Steenge GR, Simpson EJ, Greenhaff PL: Protein- and carbohydrate-induced augmentation of whole body creatine retention in humans. J Appl Physiol 2000, 89:1165-71

Burke DG, Chilibeck PD, Parise G, Candow DG, Mahoney D, Tarnopolsky M: Effect of creatine and weight training on muscle creatine and performance in vegetarians.
Med Sci Sports Exerc 2003, 35:1946-55

Vandenberghe K, Goris M, Van Hecke P, Van Leemputte M, Vangerven L, Hespel P: Long-term creatine intake is beneficial to muscle performance during resistance training.
J Appl Physiol 1997, 83:2055-63.

Greenwood M, Kreider R, Earnest C, Rassmussen C, Almada A: Differences in creatine retention among three nutritional formulations of oral creatine supplements.
J Exerc Physiol Online 2003, 6:37-43.

Stout JR, Cramer JT, Mielke M, O'Kroy J, Torok DJ, Zoeller RF: Effects of twenty-eight days of beta-alanine and creatine monohydrate supplementation on the physical working capacity at neuromuscular fatigue threshold.
J Strength Cond Res 2006, 20:938-931. 

Falk DJ, Heelan KA, Thyfault JP, Koch AJ: Effects of effervescent creatine, ribose, and glutamine supplementation on muscular strength, muscular endurance, and body composition.
J Strength Cond Res 2003, 17:810-816.

Peeters BM, Lantz CD, Mayhew JL: Effect of oral creatine monohydrate and creatine phosphate supplementation on maximal strength indices, body composition, and blood pressure.
J Strength Cond Res 1999, 13:3-9

Lehmkuhl M, Malone M, Justice B, Trone G, Pistilli E, Vinci D, Haff EE, Kilgore JL, Haff GG: The effects of 8 weeks of creatine monohydrate and glutamine supplementation on body composition and performance measures.
J Strength Cond Res 2003, 17:425-438

Mero AA, Keskinen KL, Malvela MT, Sallinen JM: Combined creatine and sodium bicarbonate supplementation enhances interval swimming.
J Strength Cond Res 2004, 18:306-310.

Jowko E, Ostaszewski P, Jank M, Sacharuk J, Zieniewicz A, Wilczak J, Nissen S: Creatine and B-hydroxy-B-methylbutyrate (HMB) additively increase lean body mass and muscle strength during a weight-training program.
Nutrition 2001, 17:558-566.

O'Conner DM, Crowe MJ: Effects of β-hydroxy-β-methylbutyrate and creatine monohydrate supplementation on the aerobic and anaerobic capacity of highly trained athletes.
J Sports Med Phys Fitness 2003, 43:64-68.

Chromiak JA, Smedley B, Carpenter W, Brown R, Koh YS, Lamberth JG, Joe LA, Abadie BR, Altorfer G: Effect of a 10-week strength training program and recovery drink on body composition, muscular strength and endurance, and anaerobic power and capacity. Nutrition 2004, 20:420-427

Theodorou AS, Havenetidis K, Zanker CL, O'Hara JP, King RF, Hood C, Paradisis G, Cooke CB: Effects of acute creatine loading with or without CHO on repeated bouts of maximal swimming in high-performance swimmers. J Strength Cond Res 2005, 19:265-269.

Beck TW, Housh TJ, Johnson GO, Coburn DW, Malek MH, Cramer JT: Effects of a drink containing creatine, amino acids, and protein, combined with ten weeks of resistance training on body composition, strength, and anaerobic performance.
J Strength Cond Res 2007, 21:100-104.

Cribb PJ, Williams AD, Stathis CG, Carey MF, Hayes A: Effects of Whey Isolate, Creatine, and Resistance Training on Muscle Hypertrophy.
Med Sci Sports Exer 2007, 39:298-307

Tarnopolsky MA, MacLennan DP: Creatine monohydrate supplementation enhances high-intensity exercise performance in males and females.
Int J Sport Nutr Exerc Metab 2000, 10:452-63

Wiroth JB, Bermon S, Andrei S, Dalloz E, Heberturne X, Dolisi C: Effects of oral creatine supplementation on maximal pedalling performance in older adults.
Eur J Appl Physiol 2001, 84:533-9.

Skare OC, Skadberg , Wisnes AR: Creatine supplementation improves sprint performance in male sprinters.
Scand J Med Sci Sports 2001, 11:96-102.

Mujika I, Padilla S, Ibanez J, Izquierdo M, Gorostiaga E: Creatine supplementation and sprint performance in soccer players.
Med Sci Sports Exerc 2000, 32:518-25

Theodorou AS, Cooke CB, King RF, Hood C, Denison T, Wainwright BG, Havenitidis K: The effect of longer-term creatine supplementation on elite swimming performance after an acute creatine loading.
J Sports Sci 1999, 17:853-9

Vandenberghe K, Goris M, Van Hecke P, Van Leemputte M, Vangerven L, Hespel P: Long-term creatine intake is beneficial to muscle performance during resistance training.
J Appl Physiol 1997, 83:2055-63.

Greenwood M, Kreider RB, Greenwood L, Byars A: Cramping and injury incidence in collegiate football players are reduced by creatine supplementation.
J Athl Train 2003, 38:216-219

Poortmans JR, Francaux M: Adverse effects of creatine supplementation: fact or fiction?
Sports Med 2000, 30:155-170

Poortmans JR, Auquier H, Renaut V, Durussel A, Saugy M, Brisson GR: Effect of short-term creatine supplementation on renal responses in men.
Eur J Appl Physiol 1997, 76:566-567

Poortmans JR, Kumps A, Duez P, Fofonka A, Carpentier A, Francaux M: Effect of oral creatine supplementation on urinary methylamine, formaldehyde, and formate. Med Sci Sports Exerc 2005, 37:1717-1720

Robinson TM, Sewell DA, Casey A, Steenge G, Greenhaff PL: Dietary creatine supplementation does not affect some haematological indices, or indices of muscle damage and hepatic and renal function. Br J Sports Med 2000, 34:284-8.

Zhu S, Li M, Figueroa BE, Liu A, Stavrovskaya IG, Pasinelli P, Beal MF, Brown RH Jr, Kristal BS, Ferrante RJ, Friedlander RM: Prophylactic creatine administration mediates neuroprotection in cerebral ischemia in mice.
J Neurosci 2004, 24:5909-12 

Sullivan PG, Geiger JD, Mattson MP, Scheff SW: Dietary supplement creatine protects against traumatic brain injury.
Ann Neurol 2000, 48:723-9.

Jacobs PL, Mahoney ET, Cohn KA, Sheradsky LF, Green BA: Oral creatine supplementation enhances upper extremity work capacity in persons with cervical-level spinal cord injury. Arch Phys Med Rehabil 2002, 83:19-23

Tarnopolsky MA, Mahoney DJ, Vajsar J, Rodriguez C, Doherty TJ, Roy BD, Biggar D: Creatine monohydrate enhances strength and body composition in Duchenne muscular dystrophy. Neurology 2004, 62:1771-1777

Earnest CP, Almada A, Mitchell TL: High-performance capillary electrophoresis-pure creatine monohydrate reduced blood lipids in men and women.
Clinical Science 1996, 91:113-118.

Fuld JP, Kilduff LP, Neder JA, Pitsiladis Y, Lean MEJ, Ward SA, Cotton MM: Creatine supplementation during pulmonary rehabilitation in chronic obstructive pulmonary disease. Thorax 2005, 60:531-7

Wyss M, Schulze A: Health implications of creatine: can oral creatine supplementation protect against neurological and atherosclerotic disease?
Neuroscience 2002, 112:243-60.

Tarnopolsky MA: Potential benefits of creatine monohydrate supplementation in the elderly.
Curr Opin Clin Nutr Metab Care 2000, 3:497-502

White Kidney Bean Extract (Phaseolus vulgaris)--Does It Block The Carbs?

Learn what medical researchers have found about white kidney bean extract (Phaseolus Vulgaris Extract), a compound touted by Dr. Oz as an effective starch blocker which, if taken before starch-containing meals, will prevent starch breakdown and will therefore prevent carbohydrate digestion.

What is it?  

White kidney bean extract is considered by many as a natural dietary supplement which acts as a "starch blocker".  Theoretically, this substance can promote weight loss by preventing the breakdown of complex carbohydrates (starches) into simple sugars, which are rapidly absobed into the bloodstream. In this way, the substance will reduce or slow the digestion of carbohydrate calories, and/or prevent digestion of some starches altogether.

What Do The Medical Research Archives Have To Say About White Kidney Bean Extract?

A 2011 review and meta-analysis (evaluation of all prior relevant studies) regarding Phaseolus vulgaris revealed a statistically non-significant decrease in weight-loss between P. vulgaris groups as compared to placebo groups. Additional meta-analysis did find a significant reduction in body fat versus placebo. The researchers conducting the meta-analyses decided that they could not draw firm conclusions about the effects of P. vulgaris on body weight.  They called for larger and more rigorous trials.

A 2007 study on 60 slightly overweight subjects who were divided into two standardized, homogeneous groups and one group was then given a dietary supplement containing 445 mg of Phaseolus vulgaris extract derived from the white kidney bean, and the other group received placebo, one pill per day before a meal rich in carbohydrates.  After 30 days, the subjects receiving P. vulgaris extract with a 2000-2200 calorie diet had significantly (P < 0.001) greater reductions in body weight, BMI, fat mass, adipose tissue thickness, and waist/hip/thigh circumference while maintaining lean body mass.  The researchers concluded that P. vulgaris extract causes significant decreases in body weight and fat mass while maintaining lean body mass.

A 2007 study was performed on 25 healthy subjects using either 1000 mg of a proprietary P. vulgaris extract or placebo twice a day in addition to changes in diet, exercise, and "behavioral intervention," whatever that means.  Researchers found that those subjects who ate the most carbohydrates and received the P. vulgaris extract had a significant reduction in weight and waist size versus the placebo recipients who also ate a high carbohydrate load. They did however suggest that larger and longer studies were needed.

A 2004 study on 50 obese adults using a proprietary P. vulgaris extract versus placebo was performed. After 8 weeks, researchers found that subjects receiving the extract lost 3.79 pounds versus the placebo group, who lost 1.65 lbs.  The results were NOT statistically significant. Triglyceride levels also went down 3 times more in the P. vulgaris group versus the placebo group, but again, not to a statistically significant degree. The researchers concluded that the extract was "promising" as an adjunct therapy for obesity and hypertriglyceridemia (high triglycerides), but that larger studies were needed.

A 2011 study on obese rats found that a P. vulgaris extract caused both anorexia (less food intake) and hypoglycemia (better blood sugar control).  The authors concluded that their findings strengthened the hypothesis that pharmacotherapies (drug treatments) for obesity may be found by studying extracts and derivatives of P. vulgaris.

A 2010 study on rats found a dose-dependent reduction on self-administration of a chocolate beverage (i.e. reduced appetite) in rats which recieved P. vulgaris extract.

A 2009 study on only 13 human subjects found a slight reduction in the glycemic index (GI) of white bread when it was combined with large amounts (3000 mg) of a proprietary white bean extract.  The authors concluded that the extract might be an effective method to reduce the GI of foods.

A 2009 study on rats found that P. vulgaris reduced food intake, body weight, and glycemia (blood sugar level) in rats.

A 2007 study on rats found no toxicity of P. vulgaris extract even at extremely high doses (2500 mg/kg/day).

A 2004 rat study found for the first time reduced food intake, reduced blood glucose levels, reduced hyperglycemic peaks and reduced weight gain in rats receiving prolonged administration of P. vulgaris.

Another 2004 study on rats showed that P. vulgaris at very high doses (200 mg/kg) caused hypoglycemic (blood sugar lowering)  and hypolipidemic (decreased lipid levels, e.g. cholesterol, triglycerides) effects in diabetic rats. They also found it prevented the fatty acid changes produced during diabetes.

A 2003 study on "diabetic animals" showed P. vulgaris extract normalized blood glucose and caused a marked improvement of altered carbohydrate metabolic enzymes in the setting of diabetes.

Other interesting early animal studies have suggested some antioxidant and anti-tumor properties

What Can We Conclude About White Kidney Bean Extract?

• The substance is quite likely safe, even at very high doses.
• White kidney bean extract may be useful for weight and fat loss.
• White kidney bean extract may cause a decrease in appetite.
• The extract may have positive effects on cholesterol and/or triglycerides.
• The substance may be capable of decreasing the effective glycemic index of a carbohydrate meal when taken before the meal.
• The substance may improve blood glucose control (and blood sugar spikes) in both normal and diabetic subjects.
• Early animal data suggests that P. vulgaris extract may also have antioxidant and perhaps even anti-tumor effects.
• As with many supplements, most researchers believe more research is needed before it can be concluded with certainty that white kidney bean extract is highly effective for fat loss, etc.
• Always consult your physician or health care provider before starting any supplement, diet, or workout program.

Best,

www.SupplementBible.com

If you want to buy white kidney bean extract at a deep discount.


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References:

Onakpoya I, Aldaas S, Terry R, Ernst E. The efficacy of Phaseolus vulgaris as a weight-loss supplement: a systematic review and meta-analysis of randomised clinical trials. Br J Nutr. 2011 Jul;106(2):196-202. Review.


Celleno L, Tolaini MV, D'Amore A, Perricone NV, Preuss HG. A Dietary supplement containing standardized Phaseolus vulgaris extract influences body composition of overweight men and women. Int J Med Sci. 2007 Jan 24;4(1):45-52.


Udani J, Singh BB. Blocking carbohydrate absorption and weight loss: a clinical trial using a proprietary fractionated white bean extract. Altern Ther Health Med. 2007 Jul-Aug;13(4):32-7.


Udani J, Hardy M, Madsen DC. Blocking carbohydrate absorption and weight loss: a clinical trial using Phase 2 brand proprietary fractionated white bean extract. Altern Med Rev. 2004 Mar;9(1):63-9.


Loi B, Fantini N, Colombo G, Gessa GL, Riva A, Bombardelli E, Morazzoni P, Carai MA. Reducing Effect of a Combination of Phaseolus vulgaris and Cynara scolymus Extracts on Food Intake and Glycemia in Rats.  Phytother Res. 2012 May 8. doi: 10.1002/ptr.4704. [Epub ahead of print]


Carai MA, Fantini N, Loi B, Colombo G, Gessa GL, Riva A, Bombardelli E, Morazzoni P. Multiple cycles of repeated treatments with a Phaseolus vulgaris dry extract reduce food intake and body weight in obese rats. Br J Nutr. 2011 Sep;106(5):762-8. Epub 2011 May 3.


Maccioni P, Colombo G, Riva A, Morazzoni P, Bombardelli E, Gessa GL, Carai MA. Reducing effect of a Phaseolus vulgaris dry extract on operant self-administration of a chocolate-flavoured beverage in rats. CNR Neuroscience Institute, Viale Diaz 182, I-09126 Cagliari, Italy.


Preuss HG. Bean amylase inhibitor and other carbohydrate absorption blockers: effects on diabesity and general health. J Am Coll Nutr. 2009 Jun;28(3):266-76.


Udani JK, Singh BB, Barrett ML, Preuss HG. Lowering the glycemic index of white bread using a white bean extract. Nutr J. 2009 Oct 28;8:52.


Fantini N, Cabras C, Lobina C, Colombo G, Gessa GL, Riva A, Donzelli F, Morazzoni P, Bombardelli E, Carai MA. Reducing effect of a Phaseolus vulgaris dry extract on food intake, body weight, and glycemia in rats. CNR Institute of Neuroscience, Cagliari, Italy.


Chokshi D. Subchronic oral toxicity of a standardized white kidney bean (Phaseolus vulgaris) extract in rats. Food Chem Toxicol. 2007 Jan;45(1):32-40. Epub 2006 Jul 8.


Tormo MA, Gil-Exojo I, Romero de Tejada A, Campillo JE. Hypoglycaemic and anorexigenic activities of an alpha-amylase inhibitor from white kidney beans (Phaseolus vulgaris) in Wistar rats. Br J Nutr. 2004 Nov;92(5):785-90.


Pari L, Venkateswaran S. Protective role of Phaseolus vulgaris on changes in the fatty acid composition in experimental diabetes. J Med Food. 2004 Summer;7(2):204-9.


Pari L, Venkateswaran S. Effect of an aqueous extract of Phaseolus vulgaris on plasma insulin and hepatic key enzymes of glucose metabolism in experimental diabetes. Pharmazie. 2003 Dec;58(12):916-9.


Venkateswaran S, Pari L, Saravanan G. Effect of Phaseolus vulgaris on circulatory antioxidants and lipids in rats with streptozotocin-induced diabetes. J Med Food. 2002 Summer;5(2):97-103.

7-Keto DHEA, Effective For Weight Loss? Safe?

 

Learn what the medical research has to say about 7-Keto DHEA, a compound that has been shown in early studies to increase the basal metabolic rate and increase weight loss and fat loss as compared to placebo.

What Is It?

7-keto-DHEA is a metabolite (breakdown product) of DHEA (dehydroepiandrosterone).  DHEA is formed in the adrenal glands, small glands that reside just above the kidneys.  DHEA is a "parent hormone," meaning that it gets converted into other hormones, such as testosterone and estrogen.  Unlike DHEA, 7-keto does not convert into hormones.  Thus, 7-keto can be taken without the individual experiencing side-effects from increased levels of hormones.  These side-effects can be seen in individuals who take DHEA. Reasons for which people take 7-keto include: attempting to increase their metabolic rates, produce thermogenesis (increased body heat), increase muscle mass, increase thyroid function, improve immune function, improve memory, and slow the aging process.

What Does The Medical Research Say About 7-Keto DHEA?

 

Research has shown that once 7-keto is formed in the body, it cannot be converted back into DHEA nor can it be converted into other hormones.  

A small 2007 study showed that 7-Keto by itself and also in combination with a mixture of calcium citrate, green tea extract, ascorbic acid, chromium nicotinate and cholecalciferol (HUM5007), did increase the resting metabolic rate of overweight/obese adults while they were on a calorie-restricted diet.  In the 40 subjects who completed the study, resting metabolic rate (RMR) decreased by 3.9 % while on placebo.  During treatment with 7-keto, RMR increased by 1.4 %.  During treatment with HUM5007, RMR increased by 3.4 %.  Both outcomes were statistically significant (P= 0.001).  There were no sigificant adverse events (side-effects).  In other words, 7-Keto reversed the decrease in RMR normally seen in people who are dieting.

A study on 30 overweight adults showed a 6.3 pound decrease in body fat, versus 2.1 pounds on placebo.

A 2003 study suggested that patients with Raynaud's phenomenon (abnormal vasoconstriction in the fingers and toes in response to cold) might be helped by taking 7-Keto, which was touted in the study as a "thermogenic" (heat-producing) compound. The authors concluded that 7-keto might help by both increasing RMR and also by inhibiting vasospasm. 

A study from 2000 on 22 healthy men evaluated the safety and effects of doses of 7-keto at 50 mg, 100 mg, and 200 mg. Measured were free and total testosterone, dihydrotestosterone, estradiol, cortisol, thyroxin, and insulin.  There were no significant differences in lab values or side effects between treatment and placebo groups. Furthermore, no differences in vital signs, blood chemistry, or urine chemistry were seen.  The researchers concluded that 7-keto was safe and well-tolerated in healthy men at doses up to 200 mg, for periods up to at least 4 weeks.

Some early evidence has been presented that suggests 7-Keto may aid in the body's effective immune response. A 4 week human study was performed to determine the effects of 7-keto on elderly men and women. Taking 100 mg twice daily, the participants showed improved immune function, increased white blood cells and decreased blood pressure.

Research data from mice suggests 7-keto may improve the memory of  both young and old mice.

Kalman and colleagues and coworkers reported that 7-keto DHEA supplementation (200 mg/d) during 8-weeks of training promoted a greater loss in body mass and fat mass while increasing T3 (one of the thyroid hormones). No significant effects were observed on thyroid stimulating hormone (TSH), T4, or other hormones.

A 1999 study showed that one hour of cross training 3 times per week plus 200 mg of 7-Keto demonstrated a significant reduction in body weight and body fat, with increases in T3 but no change in TSH (thyroid stimulating hormone).  This implies an increase in RMR without negative feedback on the thyroid hormone system.

Another study showed that a commercial weight loss supplement containing  7-keto DHEA but also  containing DHEA as well as other known weight loss agents (i.e. caffeine, green tea extract, citrus aurantium, etc.), promoted weight loss. This study does not directly support the use of 7-keto DHEA.

What can we conclude about 7-Keto DHEA? 

• Early data suggest that the compound is quite likely safe.  
• 7-keto DHEA may serve as an effective weight loss supplement. 
• 7-Keto may have some thermogenic properties.  
• Basal metabolic rate may be slightly improved by 7-Keto. 
• Thyroid hormone levels may be slightly increased, possibly without the feared "negative feedback" effect on the the body's natural thyroid hormone system.
• Some early, tantalizing data suggest possible positive effect on both immune function and memory.  
• Although early data is quite promising, most mainstream researchers believe it is too soon to conclude that 7-Keto is a definite help in the struggle for effective, lasting weight loss.
• As always, consult your health care provider before starting any supplement, especially if you are pregnant, nursing, or have any health problems.

 Best,

www.SupplementBible.com.

If you want to buy 7-Keto at a deep discount off retail price.


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References:

 

Zenk JL, Leikam SA, Kassen LJ, Kuskowski MA.  Effect of lean system 7 on metabolic rate and body composition.  Nutrition. 2005 Feb;21(2):179-85.

Colker CM, Torina GC, Swain MA, Kalman DS. Double-Blind Study Evaluating the Effects of Exercise Plus 3-Acetyl-7-oxo-dehydroepiandrosterone on Body Composition and the Endocrine System in Overweight Adults. Abstract presented at 2nd ASEP Annual Meeting, October 14-16, 1999, and published in Journal of Exercise Physiology online, Volume 2 Number 4 October 1999.

Kalman DS, Colker CM, Swain MA, Torina GC, Shi Q. A randomized double-blind, placebo-controlled study of 3-acetyl-7-oxo-dehydroepiandrosterone in healthy overweight adults. Curr Thera. 2000;61:435–42.

Davidson M, Marwah A, Sawchuk RJ, et al. Safety and pharmacokinetic study with escalating doses of 3-acetyl-7-oxo-dehydroepiandrosterone in healthy male volunteers. Clin Invest Med 2000;23:300-10.

Davidson MH, Weeks C, Lardy H, et al. Clinical Safety and Endocrine Effects of 7-Keto-DHEA. Abstract presented at: Experimental Biology 98, April 19-22, 1998, San Francisco, CA.

Lardy H, Partridge B, Kneer N, Wei Y. Ergosteroids: induction of thermogenic enzymes in liver of rats treated with steroids derived from dehydroepiandrosterone. Proc Natl Acad Sci U S A 1995;92:6617-9.

Nelson R, Herron M, Weeks C, Lardy H. Dehydroepiandrosterone and 7-Keto-DHEA augment Interleukin 2 (IL2) Production by Human Lymphocytes In Vitro. Abstract presented at: The 5th Conference on Retroviruses and Opportunistic Infections, February 1-5, 1998, Chicago, IL.

Shi J, Schulze S, Lardy HA. The effect of 7-oxo-DHEA acetate on memory in young and old C57BL/6 mice. Steroids 2000;65:124-9.

Sulcova J, Hill M, Masek Z, et al. Effects of transdermal application of 7-oxo-DHEA on the levels of steroid hormones, gonadotropins and lipids in healthy men. Physiol Res 2001;50:9-18.

Green Coffee Bean Extract--What Does The Research Say?

Learn what the medical research archives have to say about green coffee bean extract, a substance which has been shown in a small human research trial to cause weight loss in overweight study participants.


 

What is it?

 

Green Coffee Bean Extract (GCBE)  refers to a substance derived from unroasted (green) coffee beans.  The primary active ingredient is believed to be chlorogenic acid, an acid which is removed from coffee beans during the roasting process.  Therefore, GCBE must be obtained by grinding the raw, unroasted beans.  GCBE contains relatively low amounts of caffeine, and so it is not believed that the caffeine component is responsible for the positive effects of GCBE. 

Why is there so much "buzz" about green coffee bean extract?

 

In a small recent study which was published in The Diabetes, Metabolic Syndrome and Obesity Journal, researchers in the Chemistry Department at the University of Scranton (Scranton, PA)  found that 16 overweight men and women lost an average of 17 pounds.  The study was 22 weeks in length.  Used as a source of green coffee was a commercial green coffee extract product called GCA (TM).  Study subjects received either high-dose GCA (1050 mg), low-dose GCA (700 mg) or placebo.  Each study period was 6 weeks followed by a two-week "washout" period to reduce any possible effect from the preceding treatment period.

The subjects did NOT change their activity levels during the study.  They did average about 400 calories per day of exercise (equivalent to about 30 minutes of jogging at a moderate speed).  They also did NOT change their diets.  Study participants averaged 2400 calories per day, which is certainly not a "weight loss" plan or a diet.  There were statistically significant reductions in body weight, body mass index (BMI), and percent body fat.  There was also a small decrease in resting heart rate.  Important to note is the fact that the study participants lost the weight while on the GCA, and lost more weight while on the higher dose. During the study, 6 of the subjects moved from an "overweight" BMI to one within the "normal" range.  Overall, body weight decreased by 10.5% while body fat stores decreased by 16%. 

The primary author, Dr. Vinson, believes that it is the chlorogenic acid within the GCBE which is responsible for the positive effects.  He postulates that it may have "some effect on keeping down glucose absorption," and may lower the "hyperglycemic peak," which may then lead to reduced fat storage and weight loss.

None of the study participants reported any side-effects.

What does earlier research about green coffee bean extract tell us? 

 

A 2006 study from Japan found that chlorogenic acid from GCBE lowered blood pressure in 28 patients with mild high blood pressure.  Both systolic (the upper number), and diastolic (the lower number), were lowered.  They also found no side effects in the subjects who received the chlorogenic acid. 

Another 2006 study on mice from Japan showed that GCBE appeared to be effective at preventing weight gain and fat accumulation, as well as blocking fat absorption and promoting fat breakdown in the liver.  There were reductions in both visceral fat (the dangerous fat around the organs), and in overall body weight.

A 2005 study of 117 male volunteers with mild hypertension (high blood pressure) also found that daily use of GCBE had a blood pressure-lowering effect.

Even earlier research from 2002 showed that GCBE had a blood pressure-lowering effect in rats with high blood pressure.

A new 2012 research study found that chlorogenic acid has cholesterol lowering and fatty liver-reversing effects in rats with high cholesterol.

Another brand-new study finds that chlorogenic acid lessens brain damage in rats who have had strokes, presumably due to minimizing free-radical damage.

What can we conclude about green coffee bean extract?

 

Early data from mice, rats, and now humans supports that green coffee bean extract is quite safe and is effective in lowering high blood pressure.  Initial data suggests the substance is quite likely to be helpful in weight loss efforts and in preventing obesity.  It may also be helpful in lowering cholesterol and reversing fatty liver.  As new research implies, there may even be many additional health benefits, which are only starting to be discovered.

However, much more research (larger studies, multiple studies from different research teams, different patient groups) is needed to confirm these initial very promising findings. 

I hope the above is helpful.

Sincerely,


www.supplementbible.com

Huge savings if you want to  try green coffee bean extract.


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References

Vinson JA, Burnham BR, Nagendran MV.  Randomized, double-blind, placebo-controlled, linear dose, crossover study to evaluate the efficacy and safety of a green coffee bean extract in overweight subjects.  Diabetes Metab Syndr Obes. 2012;5:21-7. Epub 2012 Jan 18.


Savica V, Bellinghieri G, Kopple JD.  The effect of nutrition on blood pressure.  Annu Rev Nutr. 2010 Aug 21;30:365-401.


Watanabe T, Arai Y, Mitsui Y, Kusaura T, Okawa W, Kajihara Y, Saito I.  The blood pressure-lowering effect and safety of chlorogenic acid from green coffee bean extract in essential hypertension.  Clin Exp Hypertens. 2006 Jul;28(5):439-49.


Shimoda H, Seki E, Aitani M.  Inhibitory effect of green coffee bean extract on fat accumulation and body weight gain in mice.  BMC Complement Altern Med. 2006 Mar 17;6:9


 Kozuma K, Tsuchiya S, Kohori J, Hase T, Tokimitsu I.  Antihypertensive effect of green coffee bean extract on mildly hypertensive subjects.  Hypertens Res. 2005 Sep;28(9):711-8.


Ochiai R, Jokura H, Suzuki A, Tokimitsu I, Ohishi M, Komai N, Rakugi H, Ogihara T.  Green coffee bean extract improves human vasoreactivity.  Hypertens Res. 2004 Oct;27(10):731-7.


Suzuki A, Kagawa D, Ochiai R, Tokimitsu I, Saito I.  Green coffee bean extract and its metabolites have a hypotensive effect in spontaneously hypertensive rats.  Hypertens Res. 2002 Jan;25(1):99-107.


Wan CW, Wong CN, Pin WK, Wong MH, Kwok CY, Chan RY, Yu PH, Chan SW.  Chlorogenic Acid Exhibits Cholesterol Lowering and Fatty Liver Attenuating Properties by Up-regulating the Gene Expression of PPAR-α in Hypercholesterolemic Rats Induced with a High-Cholesterol Diet.  Phytother Res. 2012 Jun 6. doi: 10.1002/ptr.4751. [Epub ahead of print]


Lee K, Lee JS, Jang HJ, Kim SM, Chang MS, Park SH, Kim KS, Bae J, Park JW, Lee B, Choi HY, Jeong CH, Bu Y.   Chlorogenic acid ameliorates brain damage and edema by inhibiting matrix metalloproteinase-2 and 9 in a rat model of focal cerebral ischemia.  Eur J Pharmacol. 2012 Aug 15;689(1-3):89-95. Epub 2012 May 31.

What Is The Science Behind Raspberry Ketone?

Learn what medical research has found about raspberry ketone, a compound that has been shown in animal studies to increase the rate of fat metabolism.

What is it?

Raspberry ketone is a natural phenolic compound that is found within red raspberries.  The natural amount of raspberry ketone within raspberries is very low, but it can also be created in the laboratory by a variety of methods.

Why is it getting so much attention?

Scientists have previously shown that other similar substances, such as capsaicin (found in chili peppers) could lead to fat breakdown both in rats fed a high-fat diet and in test tube experiments.  Capsaicin and similar substances have been evaluated in humans for  pain relief, anticancer, anti-inflammation, antioxidant (cell protective)  and anti-obesity effects.

What have scientists found from testing raspberry ketones?

One study found that raspberry ketone protected rats on high-fat diets from getting nonalcoholic steatohepatitis (NASH).  In other words, raspberry ketones protected the rats' livers from accumulation of fat within the liver cells, and related inflammatory changes of the liver.  In fact, it was believed that raspberry ketone both protected the liver and reduced overall fat accumulation in the rats. Specifically, the researchers suggested the presence of the raspberry ketones stopped fatty degeneration of liver cells, decreased liver inflammation, corrected abnormal lipid (e.g. cholesterol, triglycerides) levels, reversal of leptin and insulin resistance, and improved antioxidant capacity of cells (ability of the cells to withstand certain types of stress, e.g. free radical damage).

Another study showed that male mice given raspberry ketone were able to avoid weight gain when fed a high-fat diet,  and that there was increased fat breakdown within fat cells.

Yet another study showed that raspberry ketone increased both the levels and function of a substance called adiponectin, a structure which aids in the shrinkage of fat cells.  The same study showed increased breakdown of fatty acids and decreased accumulation of fat within fat cells.

A 2005 study found that raspberry ketone both prevented and improved both obesity and fatty liver in mice.  It was believed that this effect was caused by increased fat breakdown within fat cells.

What does all this research in mice and rats mean for humans?

The take-home message is this:  animal data from rats and mice is extremely promising regarding the possible effectiveness of raspberry ketone for weight loss, liver protection, lipid regulation, prevention of obesity, etc.  However, mice and rats are not humans, and until there is additional research performed on actual humans, there is no guarantee that raspberry ketone will have the same effects in humans that it has on mice and rats.

I hope this helps.  Feel free to discuss amongst yourselves.


Sincerely,


www.SupplementBible.com


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References

Wang L, Meng X, Zhang F.  Raspberry ketone protects rats fed high-fat diets against nonalcoholic steatohepatitis.  J Med Food. 2012 May;15(5):495-503.


Park KS.  Raspberry ketone increases both lipolysis and fatty acid oxidation in 3T3-L1 adipocytes.  Planta Med. 2010 Oct;76(15):1654-8. Epub 2010 Apr 27.


Morimoto C, Satoh Y, Hara M, Inoue S, Tsujita T, Okuda H.  Anti-obese action of raspberry ketone. Life Sci. 2005 May 27;77(2):194-204. Epub 2005 Feb 25.

 
Kawada T, Hagihara K I, Iwai K. Effects of capsaicin on lipid metabolism in rats fed a high fat diet. J Nutr 1986; 116: 1272-1278.


Luo XJ, Peng J, Li YJ.  Recent advances in the study on capsaicinoids and capsinoids.  Eur J Pharmacol. 2011 Jan 10;650(1):1-7. Epub 2010 Oct 12.


Josse AR, Sherriffs SS, Holwerda AM, Andrews R, Staples AW, Phillips SM.  Effects of capsinoid ingestion on energy expenditure and lipid oxidation at rest and during exercise.  Nutr Metab (Lond). 2010 Aug 3;7:65.


Hursel R, Westerterp-Plantenga MS.  Thermogenic ingredients and body weight regulation.  Int J Obes (Lond). 2010 Apr;34(4):659-69. Epub 2010 Feb 9.


Reinbach HC, Smeets A, Martinussen T, Møller P, Westerterp-Plantenga MS.  Effects of capsaicin, green tea and CH-19 sweet pepper on appetite and energy intake in humans in negative and positive energy balance.  Clin Nutr. 2009 Jun;28(3):260-5. Epub 2009 Apr 3.


Snitker S, Fujishima Y, Shen H, Ott S, Pi-Sunyer X, Furuhata Y, Sato H, Takahashi M.  Effects of novel capsinoid treatment on fatness and energy metabolism in humans: possible pharmacogenetic implications.  Am J Clin Nutr. 2009 Jan;89(1):45-50. Epub 2008 Dec 3.


Leung FW.  Capsaicin-sensitive intestinal mucosal afferent mechanism and body fat distribution.Life Sci. 2008 Jul 4;83(1-2):1-5. Epub 2008 May 11.


Diepvens K, Westerterp KR, Westerterp-Plantenga MS.  Obesity and thermogenesis related to the consumption of caffeine, ephedrine, capsaicin, and green tea.Am J Physiol Regul Integr Comp Physiol. 2007 Jan;292(1):R77-85. Epub 2006 Jul 13.

WELCOME TO THE SUPPLEMENT BIBLE BLOG!

Hello and welcome to The Supplement Bible Blog, the blog for www.SupplementBible.com.  This blog is intended to be an educational and useful, and sometimes even entertaining, source of information about supplements, nutrition, sports and exercise performance, and healthy living.

I am passionate about these topics, and they dovetail with my occupation as a physician.  I started this company, and this blog, because of my passion, and because I recognize a need for people to be able to find good, honest information about these topics.  Information that they can trust.  I hope that over the months and years to follow, that I can earn your trust and respect.

I would like to be able to build a relationship with you, the reader.  I want you to come to think of this blog as a "trusted friend."  It is my hope that if I do a good job with this blog, that you will eventually honor my efforts by becoming a customer of the supplement site.  Yes, I want my business to succeed.  But I will not sacrifice on giving you the best possible information that I can gather about supplements and various, related "hot topics" that will come up over time.  I will not always be right.  But rest assured that I will always give my best effort.

Once again,

WELCOME!