Do Glucosamine Supplements Support Joint Health

Glucosamine supplements are well researched and popular options to support joint health. If you are considering taking glucosamine supplements you may be considering the evidence that supports their use in promoting optimal joint health.

Nutritionists are aware of some important nutrients and foods that may support our joints from clinical studies. These may include collagen and chondroitin. Vitamin C is also thought to be able to have possible supportive influences on joint health. If you wish to read more about various joint health nutrients which are well established then you could do so here.

A lot of nutritional focus on joint health centres around inflammation reduction and overall joint building block support. This is because of the daily wear and tear that our joints experience. They need to recover from damage just as your muscle do after a significant workout.

Currently glucosamine is the most used nutritional supplement in the US and is usually produced from mammalian or marine cartilage. Glucosamine is usually obtained from crustaceans. Most glucosamine supplements come in the form of glucosamine hydrochloride or glucosamine sulfate. N acetyl glucosamine is also popular. This is a very popular supplement in support of osteoarthritis which is a debilitating joint disease.

Here the evidence that glucosamine supplements support joint health will be considered to show how this could possibly nutrient influence our overall wellbeing.

Glucosamine

You may be wondering how glucosamine has an effect within the body. Glucosamine is a natural amino sugar molecule. Our bodies naturally make glucosamine. The most commonly used nutritional supplement in the States just so happens to be glucosamine. This popularity could be because of a combination of factors. One is significant clinical research with glucosamine and also theory that this nutrient is essential in making different joint specific building blocks.

Glucosamine is needed by our bodies to produce important building block molecules that support connective tissue health. This includes glycoproteins and also hyaluronic acid. Glucosamine makes up about 50% of hyaluronic acid. Hyaluronic acid is thought to provide a cushion like effect on joint movement that shields the joint from excessive deterioration.

Other important joint building blocks include chondroitin and keratin sulfate. These help to make cartilage tissue. They are both implicated in cell adhesion and interact with important intra cellular components such as collagen or fibronectin. Research shows that these compounds may also help our joints to maintain resistance to high shear stress and compression. Resistance to external force is a very important factor in maintaining exercise function and ability.

Glucosamine is an essential component in the production of both of these joint tissue building blocks. This emphasises the importance of sufficient glucosamine in maintaining optimal joint health.

Current research also indicates that glucosamine could also have an anti inflammatory influence in addition to providing support in producing these essential joint building blocks. Glucosamine may do this through influencing the release of inflammatory cytokines which aggravate inflammation. Heightened amounts of inflammation in the joints are of course detrimental in maintaining joint health. This may also lead to the development of inflammatory joint diseases which will naturally reduce athletic capacity and ability.

Does Glucosamine Really Help Our Joints

Theory is one thing. Practically showing links from supplement studies is another thing entirely.

Glucosamine supplements have a well established safety profile. There is also a low incidence of any side effects with glucosamine supplementation. In addition glucosamine supplements are the number one prescribed joint supplement in support of osteoarthritis. Osteoarthritis is a very debilitating disease of the joints. Some would say this can progress to where the pain is almost disabling.

Glucosamine supplements are often promoted as a means of slowing the progression of osteoarthritis. Most studies use 1500mg a day of glucosamine when investigating influences on our health and wellbeing. This is also typically the suggested dose on a glucosamine supplement container.

There are a large number of positive results from many different clinical studies that have looked at how glucosamine may possibly influence joint health and our wellbeing. Studies largely indicate that regular glucosamine supplementation possibly improves joint function. This could be useful not just in supporting arthritis but possibly in high impact sports too where the joints are being used very regularly. Others indicate a significant reduction in joint pain felt in sufferers of osteoarthritis by at least 20%.

Some studies have found that regular supplementation with glucosamine may promote chondrocyte production. Chondrocytes are really important when considering resistance to joint wear and tear. They are vital in helping our joints to recover from physical stresses. Glucosamine has also been shown to encourage osteoblast differentiation. Together these cells help to maintaining optimal joint recovery and overall joint functioning.

Glucosamine may supress the action of neutrophils and specific T lymphocytes which are active under joint inflammation. This may also encourage optimal joint functioning through inflammation reduction that can worsen joint mobility.

Glucosamine Supplementation And Athletic Ability

Considering the influences of glucosamine supplements on joint health you may be thinking that glucosamine supplementation could positively affect athletic ability. Many individuals do use glucosamine supplements to reduce risks of sports related cartilage injuries.

Research has found that some sports involving sharp movements or intensive running create intense joint loads. One study found these loads may negatively impact type II collagen degradation. Collagen is of course important in maintaining optimal joint health. Without adequate collagen athletic ability may be significantly reduced especially when considered throughout ones entire lifetime. Intensive joint loads increase risks of cartilage degeneration and may result in mild osteoarthritis.

Research indicates that glucosamine supplementation may actually reduce the rate of collagen degradation during high impact exercise. This is an interesting finding that suggests supporting a healthy glucosamine intake may improve athletic ability in high resistance sports. Other studies support this finding too.

Glucosamine supplementation may be chondroprotective in endurance athletes. Some also show that glucosamine is implicated in the production of synovial fluid. This provides an important cushion which is required during high impact sports. Preclinical studies indicate that glucosamine is supportive of optimal knee functioning during exercise when the knee joint is in an arthritic state.

Supplementation with glucosamine was observed to improve the symptoms of knee pain and increase linked locomotor functions in a clinical study. This includes declines in walking speed and loss of muscle strength. Glucosamine may also reduce joint space narrowing. This again indicates that glucosamine could have an influence on exercise ability during certain sports.

Overall the research that has been done with glucosamine supplementation is extensive. Most studies show that there is a significant positive relationship between supplementation with about 1500mg of glucosamine a day and joint health.

Summary

Glucosamine supplements are a popular option in support of joint health. Currently glucosamine is the most prescribed supplement to support joints in the US.

Our joints are similar to our muscles in that they require specific building blocks. Various studies have established that vital nutrients such as collagen and glucosamine could possibly support sufferers of arthritic diseases of the joints. After high joint loads such as during intensive running the joints need to recover just as our muscles do.

Our bodies naturally make glucosamine which is needed by our bodies to support connective tissue production and health. Glucosamine helps us to make important joint building blocks such as chondroitin and keratin sulfate. These help us to produce cartilage. Research indicates that these compounds support our joints in resisting high shear stress and compression.

Many studies have shown that glucosamine supplements could slow the progress of osteoarthritis. These studies typically use 1500mg a day when investigating the influence of glucosamine on our health. Glucosamine supplementation may possibly improve joint function and could reduce the joint pain of osteoarthritis by at least 20%. Glucosamine could support chondrocyte and osteoblast activity as well. This could have an overall positive effect on overall joint functioning.

Supplementation with glucosamine could have a positive influence on athletic ability during some high impact sports. Many individuals take glucosamine supplements in order to reduce the occurrence of cartilage injuries. This may be especially true during sports with high impact or intensive running. Studies have found that glucosamine supplements may be chondroprotective in these individuals.

Overall the research with glucosamine supplementation is thorough. Current research shows that there may be a significant relationship between glucosamine use and joint health.

You can find more interesting articles below.

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How Running Supports Our Health And Wellbeing

There is a lot of evidence which shows that running supports our overall health and wellness.

Running is a natural activity that stimulates various physiological processes within the body which do not necessarily get activated when we are inactive. Running is also one of the most popular intensive physical activities worldwide. Trail running has become increasingly popular in recent years.

Physical inactivity is thought to be one of the most common behavioural causes of death globally. While inactivity and obesity may increase risks of cardiovascular disease exercises such as running may support our overall wellbeing thorough reducing the risks of these diseases.

Activities such as running may be able to improve the production of new blood vessels and this could support more optimal brain health. Studies show that regular strenuous exercise could be effective in the prevention of chronic diseases. These are just some of the reasons to consider taking up an intensive activity such as running.

The various ways in which a regular amount of running could support our health will be considered here to show why you could take up running to promote your overall wellness.

Does Running Support Our Overall Wellness

Regular physical activity is linked with possible benefits to our attention span, cognitive flexibility and also memory demands. Physical activity is also linked to improvements in academic ability in school children. These may be some the reasons why running has become such as popular activity across the globe.

Running is an activity which stimulates our circulatory system in addition to promoting various biological processes within the body that do not necessarily get activated under inactive circumstances. Research shows that physical inactivity is one of the most common behavioural causes of death globally.

While running is a stimulating activity and may promote improvements in our wellness a proper recovery with the right nutrition is also important to support musculoskeletal health. This is due to the physical wear and tear of regular running on the body. Magnesium is one electrolytic nutrient which has been identified to be lower in professional runners. This is just one of various nutrients which the muscles of our body require to exercise to optimum or maximum ability.

Running And Telomere Length

Running may initiate oxidative stress and inflammation in the short term but research shows that very regular or lengthy running sessions could actually preserve telomere length.

Telomere length is linked to cellular or tissue system survival and longevity. Our telomeres are protective loops on the ends of our DNA which prevent early DNA degradation within the cells of our tissues. This telomere preserving effect may occur through an initiation of genetic responses to lengthy exercise.

Again healthy recovery from running through consuming antioxidants and other nutrients such as amino acids is very important in promoting musculoskeletal health. However the research indicates that intensive physical activity seems to activate DNA responses which may conserve our telomeres.

Interestingly lengthy running seems to result in improved markers of inflammation within the body over a period of time. One study reports that just one day a week of physical activity is linked with lower levels of oxidative stress markers over a period of time with more exercise then lowering inflammation further.

This could be as a result of healthy fat tissue loss. Fat tissue typically worsens low grade systemic inflammation and this is linked to the development of chronic diseases. Obesity is linked to increases in inflammatory cytokines and may increase risks of metabolic syndrome.

Running And Our Brain

Exertive exercise seems to encourage the release of various natural chemicals and neurotransmitters within the brain. There is extensive research that shows how this could really be supportive of mental wellbeing. Exercise may increase endorphin production in the brain which is linked with a more positive mood and feelings of wellbeing. Running is an intensive exercise which may also encourage healthy sleep and reduce feelings of anxiety. Running may also support our testosterone levels which may also be supportive of mental health.

Some studies show that regular running could help to lessen the effects of depression. One study found that two weeks of running reduced symptoms of depression in young adults. Regular running may also positively change the structure of one brain area called the hippocampus. The hippocampus has also been linked to depression in different studies. This is another way in which regular lengthy and intensive runs could support our overall wellbeing.

There is additional research which shows that running could improve brain vascular through new blood vessel development as a way of enhancing brain function. A regular blood supply is very important in supporting the activities and wellness of our brain. Some studies suggest that this could be supportive of improvements to spatial learning and memory.

One study suggests that taking up a regular activity such as distance running may also influence someone to take up other healthy behaviours. These lifestyle changes may also be supportive of the overall wellness of an individual and could prompt holistic wellness changes. Research also indicates that running may influence aspects of neurotransmission in brain areas responsible in impulse regulation and motivation. This could be a positive on our overall wellbeing too.

Body Confidence And Running

Running utilises various muscles within the body while also encouraging healthy fat loss. This helps to build muscle tone and definition while also possibly helping to release some excess fat tissue too. Studies show that regular running is linked to a lower overall BMI or body mass index which is usually linked with risk of obesity. Running also helps to improve blood vessel vasculature which could be aesthetic.

All of these things could support body confidence in some individuals who feel they may be overweight. While obesity is linked to adverse health outcomes there is a lot of evidence to suggest that maintaining a healthy weight could possibly support our overall wellbeing. This is especially true in terms of risk of cardiovascular diseases. These are two ways in which running could help to support and promote our overall wellbeing.

Research also suggests that individuals who are regular distance runners may also have improved blood lipid profiles. Levels of HDL are improved in individuals who run distances regularly which is currently linked to improved health outcomes. This includes risks of cardiovascular disease. There is also evidence that running could have a positive effect on the regulation of blood sugar within the body.

Overall the research shows clearly that regular distance running could positively influence our health and wellbeing. This includes effects on BMI which may affect risks of some diseases and body confidence as well as support mental wellness.

Summary

Running is a natural activity which stimulates various physiological responses within the body and is also one of the most popular intensive physical activities worldwide. There is a lot of research showing how regular or intensive running sessions may support our overall health and wellness.

Studies have linked increased physical activity to benefits in academic ability, attention span and memory. Physical inactivity is one of the most common behavioural causes of death globally.  

Intensive athletic activities such as lengthy running sessions may preserve the length of our DNA telomeres. This could occur through the stimulation of genetic responses that preserve our genetic code and promote longevity.

Running may also encourage healthy weight reduction or a lowering of BMI. This may have a positive effect on various aspects of our wellbeing through reductions in inflammation and the promotion of body confidence. Running may also support improvements in HDL levels and reductions in risks of cardiovascular disease.

Research indicates that running may have positive effects on our overall brain wellness too. Running may release neurotransmitters and chemicals within the brain which positively contribute to our mood or promote a healthier brain structure.

Studies show that running may reduce feelings of anxiety and also could encourage healthier sleep. One deeply linked research area is depression with regular running shown to possibly be able to help support those with depression.

There is also evidence that running may improve brain vasculature through encouraging new blood vessel development. This could also be supportive of improvements in brain function.

Overall the research shows clearly that regular distance or intensive running could positively influence our wellbeing. This includes effects on weight reduction which may affect risks of some diseases and support of mental wellness.

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Pantothenic Acid Or Vitamin B5 And Fatigue

Pantothenic acid is considered to be essential in maintaining healthy energy levels. This is because vitamin B5 or pantothenic acid supports many different processes that are vital in maintaining a healthy metabolism.

Pantothenic acid is found in many different foods such as eggs, nuts and various vegetables. Our recommended RDA or suggested intake of pantothenic acid is around 5mg. Some foods very abundant in vitamin B include liver 8mg per 100 grams and broad beans at around 5mg per 100 grams. Many highly refined foods are devoid of vitamin B5 which may contribute to mild deficiencies. Food processing and cooking does mildly reduce the amounts of this vitamin in our food.

A deficiency in vitamin B5 or pantothenic acid could lead to reduced growth, anaemia and nervous system issues. Pantothenic acid is required in the breakdown of carbs and fats to produce energy. There is a lot of research which indicates that vitamin B5 or pantothenic acid supports healthy respiration or ATP production rates.

Vitamin B5 is also needed in the adrenal glands and supports natural steroid production within the body. Pantothenic acid is also needed to make the neurotransmitter acetylcholine which supports healthy nervous system functioning. Other studies show that pantothenic acid may indirectly influence glutathione production which could assist with fatigue reduction especially within the muscles.

The evidence that vitamin B5 or pantothenic acid supports healthy energy levels and the prevention of fatigue will be considered here to show why you should ensure you consume enough of this vitamin each day.

Pantothenic Acid

Pantothenic acid is a B vitamin and is specifically called vitamin B5. This vitamin was originally isolated as a growth factor. Vitamin B5 is essential in sustaining life. Humans must consume this vitamin whereas other lifeforms are able to naturally produce pantothenic acid. Pantothenic acid is a water soluble vitamin. This means Vitamin B5 must be consumed with water in order to be correctly absorbed by the digestive system.

The B vitamins have a role in energy production and vitamin B5 or pantothenic acid is no different. Vitamin B5 or pantothenic acid plays a really crucial role in the production of ATP or energy from our basic inputs such as carbs and fats. Pantothenic acid is specifically used in the citric acid cycle and in fatty acid synthesis pathways. These are important pathways in maintaining healthy energy levels within the body. Pantothenic acid directly modulates mitochondrial energy production in a concentration dependent manner.

Some sufferers of neurodegenerative diseases such as Alzheimer’s or Huntington’s have very significant reductions in vitamin B5. This thought to be largely because of how important this vitamin is in maintaining and producing myelin which surrounds nerve cells. Pantothenic acid is also required to make the neurotransmitter acetylcholine.

Other researchers suggest that pantothenic acid could reduce risks of cardiovascular disease. One study highlighted a noticeable increase in an oxidative stress or inflammatory marker called CRP with lower pantothenic acid. Improvements in amounts of systemic pantothenic acid could influence antioxidant levels and reduce risks of excessive inflammation. Inflammation and cardiovascular disease risk are of course heavily linked with inflammation being a cause of atherosclerosis. Studies have linked pantothenic acid to reductions in inflammatory arthritis too.

This all shows that vitamin B5 is involved throughout the body in many important processes and especially in energy production.

Does Pantothenic Acid Support Our Energy Levels

Research shows that pantothenic acid does have a very important role in preventing fatigue with vitamin B5 deficiency being linked to severe fatigue and muscle weakness. Other symptoms of a deficiency may include irritability and unsteadiness which are linked with severe fatigue.

This will be because of how important pantothenic acid is in supporting the ATP energy production cycle from basic input molecules through mitochondrial coenzyme A. This is the active molecule of pantothenic acid or vitamin B5. As a result many natural energy drinks and supplements contain pantothenic acid to support cognitive functioning. If you are fatigued or with low energy you are not able to be at the heights of your creative and physical abilities.

Research has found that supplementation with pantothenic acid or vitamin B5 could possibly reduce fatigue. When deficient in pantothenic acid or vitamin B5 current research suggests that you may be more prone to early fatigue and exhaustion.

One particular study found that taking 2 grams of pantothenic acid a day during a two week period improved athletic ability in distance runners. Specifically there were noticeable improvements in total oxygen usage. The runners also experienced less lactic acid build up. Lactic acid causes muscle damage and tiredness or fatigue during exercise while oxygen supports healthy energy production from respiration during exercise.

Other research suggests that vitamin B5 could be implicated in heart muscle dysfunction and failure. This could be because of fatigue causing lactic acid build up as the heart muscle is constantly beating. Interestingly heart tissues seem to have one of the highest concentrations of this vitamin.

These results are suggestive of a higher metabolic efficiency or improved energy production and really demonstrate how pantothenic acid could be preventative of fatigue.

Pantothenic Acid And Glutathione

Researchers have also noticed that pantothenic acid is able to support improvements in glutathione levels. Glutathione the standalone antioxidant makes a complex with glutathione peroxidase and needs the amino acid cysteine to be produced by the body.

You could read more about cysteine including some cysteine rich foods and how this the amino acid influences our wellbeing here.

Interestingly pantothenic acid amounts may indirectly influence the metabolism of amino acids such as cysteine. This may occur through the active pantothenic acid molecule known as CoA. Lower levels of CoA may deplete levels of cysteine. When the body has the right amounts of pantothenic acid there is also thought to be an increase in glutathione levels. This is as a result of improvements in ATP or useable energy as produced by our mitochondria.

Glutathione is one of the most powerful antioxidants within the body and may also help muscles to ward off fatigue causing muscle damage. Various studies have shown that higher levels of glutathione are able to support reductions in fatigue especially during exercise. This has been indicated to be because of reductions in muscle acidification from lactic acid and also improvements in fat metabolism within our skeletal muscles.

This could be another means as to how pantothenic acid or vitamin B5 may support reductions in fatigue. This is outside of direct increases in ATP or energy production.

Overall the research strongly shows that pantothenic acid or vitamin B5 is supportive of healthy energy production which could possibly reduce feelings of fatigue. This is especially true during exercise such as distance running.

Summary

Pantothenic acid is involved in the metabolism of carbohydrates and fats which support the reduction of fatigue. Vitamin B5 or pantothenic acid encourages healthy ATP or energy production within the body. Pantothenic acid has a specific and important role within the citric acid cycle. Pantothenic acid is known to be essential in sustaining or supporting life.

You could find high amounts of vitamin B5 or pantothenic in foods such as liver or broad beans. Various foods contain this water soluble vitamin and our suggested intake is about 5mg a day. Deficiencies in vitamin B5 are able to cause reductions in growth and also severe muscle fatigue.

There are also links between pantothenic acid and neurodegenerative diseases such as Alzheimer’s disease or Huntington’s. This is possibly because of how important vitamin B5 is in supporting the production of myelin which surrounds nerve cells. Pantothenic acid is also needed to make acetylcholine which is an important neurotransmitter.

Many studies support the use of pantothenic acid as possibly having an ability to support the reduction of fatigue. This is also apparent during exercise where one study showed that vitamin B5 supplementation during a 2 week period was able to improve athletic ability in runners and support reductions in lactic acid build up. Deficiencies in pantothenic acid could make you more prone to early fatigue and exhaustion. The heart also contains a lot of pantothenic acid relative to the rest of the body and vitamin B5 deficiencies could contribute to fatigue related heart failure or disorders.

Overall the research suggests that pantothenic acid could promote improvements in energy production and reduce feelings of fatigue.

You can read more interesting articles below.

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10 Cysteine Rich Foods To Support Your Wellbeing

There are various cysteine rich foods available to us to support optimal levels of this amino acid within the body. We need to have relatively high amounts of cysteine available to us to support optimal wellness.

The body is able to make cysteine naturally but this drains already available resources. Supporting cysteine levels through our diet should ensure that our body is working optimally which active people may consider to be especially important.

Research has shown that lower cysteine levels are linked to an increased risk of developing some cancers and also cardiovascular diseases because of effects on antioxidant capacity. Cysteine is also thought to be important in managing excessive inflammatory build ups within the body and risks of developing inflammatory disorders. Cysteine is rate limiting and crucial in the production of glutathione. This is one of our most potent antioxidants which prevents excessive build ups of oxidative stress.

Various foods which are rich in cysteine are listed here to show you how you could easily support your levels of cysteine and wellbeing naturally with these cysteine rich foods.

Why Cysteine Is Important In Supporting Our Wellbeing

Cysteine is an amino acid which we need to have available within the body in high amounts to support our optimal wellness.

While the body is able to make cysteine this of course diverts and uses resources which would otherwise support other important bodily functions. Cysteine is considered to be essential in supporting various important cellular activities. Our cells are thought to maintain active cysteine pools which we call upon in times of need. Cysteine contains a unique sulphur group where this amino acid obtains a lot of properties. This group is crucial to supporting the roles of cysteine within the body including as an antioxidant. The sulphur containing sulphur group of cysteine allows the amino acid to bind to metal compounds too.

Cysteine is a rate limiting amino acid used in the production of glutathione. Glutathione attaches to and massively increases the antioxidant activity of the glutathione antioxidant complex. This is perhaps one of the most if not the most important antioxidant in the body and glutathione has protective influences against accumulations of cancer causing oxidative stress. The sulphur containing thiol group is where much of the antioxidant capacity of glutathione originates from. Abnormal changes to cysteine metabolism are linked with the development of some cancers and this could be because of changes in systemic glutathione.

Research also indicates that higher levels of cysteine are able to significantly contribute to improvements in athletic ability. Higher levels of cysteine are also linked with detoxification capacity via increased amounts of glutathione and reduced risk of cardiovascular diseases. These are all really important reasons why cysteine is an amino acid which could support more optimal wellness.

10 Cysteine Rich Foods

There are various cysteine rich foods available to us. Although cysteine is one of the less abundant amino acids found within lifeforms and this emphasises the need to support our diet with cysteine. Foods rich in cysteine or cystine also seem to have a strong profile of other amino acids. While a lot of cysteine rich foods are of meat source or fish there are some nutrient dense vegetable sources of cysteine too.

Data is limited on cysteine within our foods. Many sources give values of the amino acid cystine instead of cysteine. The two are very similar with two cysteine amino acids making cystine. Cystine could be considered as a source of cysteine. As cystine in convertible to cysteine this is why the values of cysteine rich foods below are given in amounts of cystine per 100 grams.

Chicken Breast

Chicken breast is one of the most nutrient dense foods in terms of total possible cysteine availability. Within 100 grams of cooked lean chicken breast there is 336mg of cystine. Chicken breast is very easy to cook and integrate into a meal. To boost your levels of cysteine you could consider increasing your intake of chicken breast meat.

Clams

Very similar in terms of possible cysteine availability to chicken are clams. In 100 grams of cooked clams there is about 335mg of cystine. Again clams are easy cook and make a meal with but need to be cooked properly. As a seafood this also gives you some variation.

Roast Beef

Roast beef is very nutrient dense in terms of an overall amino acid profile. 100 grams of a cut of roast beef contains about 306mg of cystine. This means that a sizeable portion of roast beef would contribute very significantly to maintaining available cysteine in the body.

Tuna

Tuna is one of the easiest foods to prepare and integrate into a meal. In 100 grams of raw bluefin tuna there is 250mg of cystine. This is a sizeable amount of cystine which could then be used by the body to maintain healthy levels of cysteine. Tuna is very nutrient dense in other amino acids too.

Crab

Crab is also very nutrient dense in amino acids and other nutrients. In 100 grams of cooked blue crab meat there is about 240mg of cystine. This provides a seafood alternative to support your levels of cysteine as available from cystine within the body.

Eggs

Scrambled eggs are a popular meals to have at either breakfast or lunch. Eggs are very versatile as a food as well and go with a lot of other foods. Within 100 grams of scrambled eggs there is about 205mg of cystine. Scrambled eggs could provide an excellent source of cysteine from cystine to support our levels of cysteine.

Chickpeas

While the top rich foods containing cysteine are mostly of animal source there are some nutrient dense vegetable sources of cysteine from cystine. 100 grams of cooked chickpeas contains 119mg of cystine. Chickpeas are one of the most nutrient dense vegetable sources of available cysteine and are used to make humous.

Lentils

Lentils is a staple food which vegetarians regularly eat. In 100 grams of cooked lentils there is about 118mg of cystine. While maybe not as nutrient dense as animal foods this provides an alternative plant food to include in your diet if you are looking to boost cysteine levels.

Couscous

Couscous is a grain so is classed as a vegetable. In 100 grams of cooked couscous there is 107mg of cystine. Couscous is very adaptable as a healthy partner to a main food within a meal. Couscous contains a high level of cystine compared to other vegetable foods so could help support levels of cysteine within the body.

Yoghurt

Yoghurt contains a nice range of amino acids. In 100 grams of plain full fat yoghurt contains about 32mg of cystine. While this is not the most nutrient dense source of cystine available this certainly provides a source of additional cysteine from cystine.

The most nutrient dense sources of cysteine from cystine are foods such as chicken breast and cooked clams. These could provide us with excellent amounts of cysteine to support optimal levels of cysteine within the body.

Summary

Cysteine is not the most readily available amino acid to obtain from our diet but there are various cysteine rich foods available to us. While the body is able to produce cysteine this takes up valuable resources which is an important reason to consider supporting your diet with cysteine rich foods. We need to maintain relatively high levels of cysteine to support optimal wellness and active people need more of this amino acid than the average person.

One of the main uses of cysteine within the body is in the production of glutathione. This is one of the most potent antioxidants within the body which cleanses oxidative stress. Much of the activity of cysteine in the body comes from a unique sulphur group which supports the antioxidant capacity of glutathione. This group also allows cysteine compounds to bind to heavy metals and supports with detoxification.

Higher levels of cysteine are linked with reductions in risks of developing some cancers and also cardiovascular diseases. Improved levels of cysteine are also thought to be able to support improvements in athletic ability.

Cysteine is convertible to cystine and vice versa. Foods rich in cystine could also be considered to be rich in cysteine. The foods which have the highest cystine levels and cysteine availability include chicken breast, cooked clams, roast beef, tuna, crab and chickpeas. These are all foods which could easily be integrated into meals to support healthy levels of cysteine in the body.

Overall the most nutrient dense or rich food sources of cysteine from cystine are foods such as chicken breast and cooked clams. These could help to maintain healthy levels of the amino acid cysteine in the body which is crucial in maintaining our antioxidant levels.

The post 10 Cysteine Rich Foods To Support Your Wellbeing appeared first on Revitalize My Health.

Does Spirulina Help Build Muscle And Support Athletic Ability

Spirulina powder is a popular superfood which is strongly linked with being able to help to build muscle and does possibly support improvements in athletic ability.

Spirulina is a cyanobacterium which is then powderised to make a green food supplement. Because spirulina is highly photosynthetic the powder has a green or green blue tint. They also produce impressive blooms in the ocean. A lot of the high nutrient density of spirulina comes from a massive mineral content. Spirulina is rich in minerals such as iron and manganese.

Powdered spirulina is easy to add to protein shakes as a sort of booster. Research suggests spirulina may support or does possibly help us to build muscle with or without additional protein. This may be because of a highly nutrient dense profile and the status of spirulina as a superfood which may feed our muscles during or after exercise.

Here the evidence that spirulina does possibly help us to build muscle and support with improving athletic recovery or ability will be considered to show why you may want to add this superfood to your diet.

Spirulina As A Gym Supportive Superfood

Spirulina is a very ancestral lifeform to Earth and spirulina supports the ongoing sustainability of various ocean ecosystems. This organism is a cyanobacteria which photosynthesises using the energy of the sun to make energy to live. The bright green or green blue tint to spirulina powder is because of the ability of cyanobacteria to harness the energy from the sun.

Spirulina has a very rich mineral content and this is why spirulina is thought to be a superfood. Some minerals which spirulina is rich in include iron and manganese. These nutrients and others found in spirulina may help us to build muscle after exercise while the nutrient dense profile of spirulina does possibly also support athletic ability during exercise.

Iron

Spirulina could be considered to be a superfood because of a rich mineral density. Research shows that per 100 grams of spirulina you could find 28.5mg of iron.

Iron is very important in sustaining maximum oxygen intake via red blood cells and so helps our muscles to function properly. This is because iron helps to make haemoglobin in red blood cells which is needed to transport oxygen throughout the body.

The suggested RDA of iron is 8mg a day in adult males and 18mg in adult females. Spirulina provides up to 158% of an iron RDA in females per 100 grams so a small serving should significantly contribute to our iron RDA.

Manganese

Spirulina also contains about 2mg of manganese per 100 grams with our RDA being between 2.3mg in males and 1.8g in females. A small portion of spirulina powder could certainly significantly contribute to our RDA of this mineral.

In terms of muscle exercise manganese is important in sustaining optimal muscle functioning through supporting our metabolic rate or the production of energy. Manganese deficiencies are linked to disorders in sugar metabolism and glucose tolerance which may result in impaired growth. Manganese may support healthy blood glucose levels and the use of glucose via promoting healthy insulin levels. This supports healthy energy production and energy levels during exercise.

Manganese deficiency could also lead to mitochondrial dysfunction and abnormal energy production which may result in early fatigue during exercise. Improvements in energy production support more optimal muscle functioning. This is a very subtle way that manganese from spirulina could influence or does possibly help us to build muscle with exercise.

Manganese also influences the levels of an important antioxidant enzyme called superoxide dismutase which may help with reducing exercise fatigue to the muscles and support healthy muscle recovery. This may also support muscle building.

Magnesium And Potassium

Spirulina powder also contains nearly 200 grams of magnesium per 100 grams. Our magnesium RDA is 420mg in males and 320mg in females.

This mineral is highly linked with muscle fatigue from exercise. This is possibly because of how important this electrolytic mineral is in supporting healthy muscle contractions during muscle movement. Magnesium also supports healthy production of ATP or energy. As with manganese this is important in supporting healthy muscle functioning. Again this is another way that spirulina does possibly influence healthy muscle functioning and exercise ability during exercise.

Spirulina powder also contains a high amount of the electrolyte potassium which supports healthy neuromuscular functioning and muscle movement. Without enough potassium our muscles may start to cease up or cramp. Per 100 grams there is about 1360mg of potassium in spirulina powder. While there is no standardised RDA The National Academy Of Medicine support eating 2300mg to 3000mg per day. A small serving of spirulina could support healthy potassium levels and may then contribute to healthy muscle activity with exercise.

B Vitamin And Protein Content Of Spirulina

Spirulina powder contains a very high amount of B vitamins such as thiamin and riboflavin. Spirulina is also packed with pantothenic acid or vitamin B5 and also niacin or vitamin B3. B vitamins are needed by our body to support healthy energy production within our mitochondria. This includes energy production within our skeletal muscles which we use to exercise. Healthier or improved energy production levels should naturally help us to build muscle after exercise because of a slowed rate of skeletal muscle fatigue.

Spirulina has a really dense profile of amino acids too. Amino acids make a core part of our skeletal muscle. Amino acids in our diet help muscle to recover from exercise. This is an essential process which helps the body to build muscle. Amino acids are also sometimes used as an energy source by our muscle tissues. This is another important way that spirulina supplement powder does possibly help us to build muscle.

Research With Spirulina And Muscle Building

There is a lot of new research which supports the use of spirulina to compliment or to help build muscle. The nutrient density of spirulina powder is thought to be important in supporting the optimal functioning of our muscles throughout and after exercise. The wealth of controlled nutrient studies with spirulina and their effects on exercise ability or muscle building seem to support this by showing how influential spirulina nutrients are on important factors which influence our muscles. These include oxygen carrying ability during exercise and muscle antioxidant status.

Spirulina Powder And Oxygen Carrying Capacity

One clinical trial showed that consuming spirulina powder may help to improve maximal oxygen uptake during exercise while also supporting positive changes athletic body composition. Other studies have found similar suggesting that spirulina powder supports maximal oxygen uptake at time of exercise fatigue.

Higher levels of nutrients such as iron from spirulina could contribute to oxygen carrying capacity during cardio exercise. Manganese from spirulina may optimise glucose use to encourage a positive change in body composition. There are other studies separate from this one which show that exercise and spirulina supplement use could encourage an improved body composition.

Both of these factors may support improvements in athletic ability and so spirulina does possibly help to build muscle through these influencing factors. This is supported by the same clinical study which showed that athletic individuals supplementing with spirulina could benefit from improved cardio fitness. Other studies have also found that spirulina improves athletic ability and aspects of our metabolic rate or energy production which support healthy muscle functioning.

Spirulina And Muscle Antioxidant Levels

Another study showed that spirulina powder had a beneficial effect on activity levels of the antioxidant complex glutathione peroxidase within the blood. This is one of the most important antioxidant complexes in the body required to eliminate oxidative stresses such as those produced during exercise. Oxidative stress and inflammation accelerate muscle fatigue.

Cysteine is an amino acid found in spirulina which may be able to influence glutathione levels. Other studies have also noted that spirulina consumption may support levels of this antioxidant because of a nutrient dense nutritional profile. This would also support the glutathione peroxidase antioxidant complex. This may be an important reason why the study also found there was an improvement in time to exhaustion and fatigued skeletal muscle damage when taking spirulina powder. Other studies have found that spirulina could protect the body against DNA damage from exercise caused oxidative stress.

Additional studies support this showing that spirulina powder may prevent build ups in oxidative stress and inflammation during exercise to suppress early exercise fatigue. Spirulina supplementation was also recommended by one study to support athletes with high training loads. Spirulina was shown to reduce muscle oxidative stress levels and improve muscle recovery rate. These studies show once again that spirulina may be useful in providing help to build muscle with exercise and to support athletic ability.

Overall the research clearly shows that spirulina does possibly help to support improvements in athletic ability during exercise and to build muscle because of a highly rich nutrient profile which supports muscle tissue health.

Summary

The popular superfood spirulina is strongly linked with supporting improvements in athletic ability and does possibly help to build muscle.

Spirulina is a cyanobacteria with a very rich nutrient profile. This is why spirulina powder is used as a supplement. Spirulina is a very ancient lifeform and supports the ongoing sustainability of many ocean ecosystems. Spirulina could be used to support our diet and improve our nutrient intake. Powdered spirulina is rich in various minerals which could support the optimal functioning of our muscles.

Some of the top nutrients found within spirulina include iron and manganese. These are minerals which are known to help our muscles to function as they should. Healthy iron levels support oxygen carrying to our muscle while manganese supports healthy metabolic function. Both of these factors are able to influence muscle functioning. Spirulina also provides our bodies with magnesium and B vitamins which may be preventative of muscle fatigue. The amino acid content of spirulina is also very impressive. These nutrients found within spirulina may all help us to build muscle from exercise.

Clinical research supports the use of spirulina in building muscle. Spirulina may support our muscles by improving maximal oxygen carrying capacity while also positively influencing athletic body composition. Studies have shown that spirulina could influence cardio ability. Spirulina seems to reduce time to exhaustion from exercise and may be preventative of fatiguing skeletal muscle damage. Other studies have shown that levels of oxidative stress during exercise may drop as a result of spirulina powder use.

Overall the research clearly shows spirulina supplementation does possibly help to build muscle because of a highly rich nutrient profile.

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Vitamin B3 And Heart Health

Vitamin B3 or niacin is an essential vitamin which could support the health of the heart in our day to day activities.

Niacin or vitamin B3 plays a crucial role in supporting optimal cellular metabolism and energy production. This vitamin is supportive of improvements in the lifespan of our cells and DNA too. These are two very important influencing factors on the health of our bodies and especially the health of our heart.

These are important reasons why interest in niacin is emerging as a possible cardioprotective agent. Heart failure is a leading cause of death in many countries across the globe. Many individuals at risk of heart failure could also be at risk of having a deficiency in some of the core B vitamins.

Some studies have shown that vitamin B3 promotes heart cell survival which is heavily implicated in reducing the risks of heart failure or issues. Other research has shown that vitamin B3 may be able to reduce risks of dyslipidaemia and cardiovascular diseases.

Here the ways in which vitamin B3 or nicotinamide may support the health of our heart will be considered to show how optimal amounts this vitamin are essential in maintaining the health of our hearts.

Vitamin B3 And Our Health

Vitamin B3 which is also known as niacin or nicotinamide is essential to supporting optimal energy production within the body. Other influences of niacin include the natural production of steroids and cholesterol within the body.

This vitamin is water soluble and is part of the coenzyme NAD that is used by our mitochondria to support healthy energy production. NAD is used in DNA repair and in the regulation of cell death. Nicotinamide or niacinamide is very important in sustaining genetic integrity and could influence telomere integrity or length too. Nicotinamide may promote survival of tissues such as the liver after mild damage. Some studies also suggest that vitamin B3 could be preventative of skin cancer if used topically.

Vitamin B3 has diverse effects on the body. This vitamin has some antibacterial activity while also sometimes being used topically to treat skin conditions such as acne. Nicotinamide seems to support immune defences and the clearance of bacteria after an infection. Some studies also suggest that vitamin B3 could be neuroprotective against various neurodegenerative conditions.

Males require at least 16mg and females at least 14mg according to a suggested vitamin B3 RDA. Some rich food sources of this vitamin include liver, peanuts and also beef. There are various supplemental types of vitamin B3 available. Doses of supplemental vitamin B3 as nicotinamide do not readily result in skin flushing as the nicotinic acid version might do. Studies have established that 35mg of niacin is a tolerable upper intake level in adults and is well tolerated at these levels.

How Vitamin B3 Influences Heart Health

The effects of vitamin B3 may extend to the heart muscle because of how active the heart is. The health of the heart is heavily influenced by both energy production status and also heart tissue survival or longevity.

Vitamin B3 And Heart Energy

Vitamin B3 may improve the energy status within heart cells. This would allow them to work harder during the same duration of time. Improvements in energy status has an influence on aspects of cellular health such as repair and basic maintenance. These are also functions which nicotinamide or vitamin B3 naturally helps with as a regulator of DNA repair.

Studies support this and indicate that niacin or vitamin B3 supports improvements in mitochondrial energy production in those with mitochondrial disorders. Higher energy status from mitochondrial metabolism may result in improvements in heart cell survival and function. This may also include heart function during cardiac exercise.

Studies have found that impaired energy storage is linked to heart dysfunction in patients with heart failure. Abnormal changes to heart energy metabolism is widely recognised to be a factor in the development of heart failure. Studies show that vitamin B3 may encourage mitochondrial biogenesis which would further promote healthy energy production within the heart muscle.

Vitamin B3 And Heart Tissue Survival

Because vitamin B3 protects our telomeres and genetic integrity this vitamin may actively prolong heart tissue survival within the heart. Telomere length is heavily linked with improved survival of our cells. An increased ratio of heart cell death or turnover to heart tissue maintenance is heavily linked with reduced heart functioning and heart attacks.

Heart cell death causes heart dysfunction and is a big cause of heart failure. Vitamin B3 may prevent heart tissue death and then preserve optimal heart health. Research shows that vitamin B3 could be preventative of cellular death under systemic tissue stress. Nicotinamide or vitamin B3 has been specifically observed to promote heart cell survival and this may support improved cardiac function.

These studies shows that improved energy production and heart cell survival may be very important ways in which vitamin B3 could support the optimal health of our heart in our daily functions.

Vitamin B3 And Cholesterol

Studies have shown that vitamin B3 may support healthy cholesterol production to increase HDL to LDL ratio. This is another reason why vitamin B3 may be more favourable towards the health of the heart. This is because dyslipidaemia caused by unusual cholesterol counts is currently considered to be a risk factor in the development of cardiovascular diseases such as blocked blood vessels and heart attacks.

Other research suggests that vitamin B3 could reduce the risks of developing cardiovascular diseases through antioxidant and anti inflammatory actions. Systemic build ups in inflammation are very much implicated in the development of cardiovascular diseases and is detrimental to the functioning of our heart.

Vitamin B3 And Exercise

Research indicates that our demands of certain vitamins change with intensity of physical exercise. Exercising at a higher intensity may increase our need of vitamins such as vitamin B3 because of the role of this vitamin in supporting energy production. Vitamin B3 may be very important in maintaining optimal heart health during cardio exercise where the heart muscle is required to work much harder.

Studies show that improvements in dietary intake of niacin are linked with an improved body composition. This includes improved muscle mass and a reduced body fat content. Vitamin B3 supplementation has specifically been observed to increase numbers of type I or oxidative skeletal muscle fibres. Supplementation with vitamin B3 or niacin may support improved muscle retention and muscle mass which could be of benefit to the health of our heart.

Vitamin B3 could support cardio exercise ability through heart muscle tissue retention. There are also indications that supplemental vitamin B3 could support improvements in muscle strength but this is an emerging area of research. Some studies indicate vitamin B3 supplements may improve power lift capacity and running ability.

Overall the research shows that niacin could be supportive of optimal heart health through promoting heart cell survival and energy production.

Summary

B vitamins such as vitamin B3 or niacin are heavily linked with the health of the heart. They support the healthy metabolism of cells in the heart which sustains heart function.

We require between 14mg and 16mg of vitamin B3 whether female or male according to a standard RDA. Some rich food sources of vitamin B3 include liver and beef.

Vitamin B3 plays a very important role in maintaining optimal levels of energy production. This vitamin is also linked with DNA repair and genetic preservation. These are two important factors which support optimal heart health.

A sustained source of energy is very important in supporting the optimal functioning of the heart which is constantly working throughout the day. This also promotes prolonged heart cell survival. Niacin or vitamin B3 also supports DNA repair and so may also promote heart cell survival through supporting telomere length.

Progression in heart issues or failure is linked with a higher ratio of heart cell death to heart tissue preservation. Research shows that increased levels of vitamin B3 in heart tissue is supportive of heart cell survival. Heart tissue preservation and higher energy levels could support more optimal heart function.

This includes during exercise where our demands of certain vitamins change. Some studies have found that niacin supplements could increase muscle retention and could improve muscle power. Vitamin B3 could also support cardio exercise ability. Vitamin B3 may also reduce risks of dyslipidaemia and the development of cardiovascular diseases such as heart attacks which is detrimental to the optimal functioning of our heart.

Overall the research shows that niacin could be supportive of optimal heart health through promoting heart cell survival and energy production.

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Magnesium May Effect High Blood Pressure Or Heart Palpitations

Magnesium is a really important electrolyte mineral within the body which could influence our blood pressure and heart health in the right amounts.

We tend to hear more about how calcium and calcium synergistic vitamin D support our wellbeing. Magnesium though exists in conjunction with calcium to support optimal health and is just as important to our overall wellbeing.

Variations in blood calcium and magnesium could have detrimental effects on our wellbeing. This is particularly significant in relation to the heart because of how sensitive heart cells are to fluctuations in electrolytes. Studies show that healthy amounts of magnesium support heart tissue lifespan and may encourage more optimal heart health.

Interestingly heart problems and cardiovascular disease are some of the leading causes of death worldwide. Public health systems worldwide are experiencing issues with the volumes of these patients. Magnesium could have a role which is yet to be appreciated in supporting public health. Current estimates show that low magnesium levels contribute to about 10% of moderate heart failures.

In addition to this heart health is central to exercise ability. Magnesium may play a very influential role in supporting or maintaining the wellness of very active people and exercise ability. This is especially considering how electrolytes are lost in our sweat and are used in muscle movement. Some studies show that magnesium may support improvements in exercise ability.

Levels of certain nutrients such as magnesium are also thought to be heavily depleted in our soils compared to earlier agricultural systems. This may be a core reason why 60% of US adults are not eating enough magnesium.

Here the ways in which magnesium may influence aspects of heart health and our blood pressure will be considered to show why this mineral is so important for our wellbeing.

Magnesium And Our Health

Magnesium is an important electrolyte which the body requires to support normal energy production and also muscle relaxations during muscle movement. During exercise we use our pools of magnesium to support muscle movement. Magnesium depletion is associated with structural damage to muscle cells and elevated magnesium levels may promote muscle regeneration.

The suggested magnesium RDA is around 420mg or 320mg if male or female. Some foods rich in magnesium include cashew nuts or peanuts. Most people in the US are eating less than the recommended amount of magnesium. Around 60% do not consume enough magnesium. Some deficiency symptoms include muscle cramps or fatigue and an abnormal heart rate.

Modern agricultural soils are thought to be not as rich in magnesium as traditional agricultural systems once were. We also lose a lot of electrolytes in our sweat through intensive exercise and daily muscle movement. If you are very active research shows that your needs for magnesium increase. This all emphasises the importance of supporting healthy levels of magnesium within the body.

More than half of the magnesium found within the body is stored in our bones. Magnesium helps to build the proteins needed in our muscles or other body tissues while magnesium may also encourage bone strength. Research shows that higher intakes of magnesium from our diet significantly reduces risks of developing a vitamin D deficiency. Magnesium deficiency may cause osteoporosis.

Magnesium helps to activate vitamin D which encourages calcium absorption for bone formation. This is also why magnesium is often included in bone health supplements. This is one way in which magnesium helps to regulate healthy levels of calcium in the body.

Magnesium And The Heart

The heart muscle depends on electrical signals to function properly. Magnesium plays a really important role in supporting optimal electrical activity as required in our heart cells to distribute blood throughout our network of blood vessels. This then supports the optimal functioning of our organ systems.

Magnesium exists in conjunction with other electrolytes such as calcium in our cells. Magnesium is required to signal healthy muscle relaxations while calcium is used for muscle contractions. These electrolytes oppose each other and are regulated by each other so that our cellular electrolyte levels are optimal. This is very important in supporting the optimal health of our heart muscle.

Low amounts of cellular magnesium may lead to increases in cellular calcium especially in the muscles. Magnesium is also able to prevent calcium reuptake into the muscles and also prevents the entry of calcium into parts of our axons which signal muscle movements.

Magnesium is needed in 300 different processes within the body including in energy production. This is also especially important in encouraging the optimal health of the ever beating and metabolising heart throughout our lifespan.

Magnesium And Blood Pressure

Various studies show that magnesium may help to regulate our blood pressure. Individuals who are deficient in magnesium often have higher blood pressure. Studies have shown that people with higher amounts of circulating magnesium usually have lower blood pressure too.

An elevated intake of vitamin D and calcium in someone with a magnesium deficiency could lead to accumulations of calcium and phosphorus in the blood. This could cause calcification of blood vessels which may result in atherosclerosis. This is a condition where the blood vessels become blocked and blood pressure then becomes raised. Atherosclerosis caused high blood pressure increases risks of developing cardiovascular disease and having a heart attack.

The links between magnesium insufficiency and atherosclerosis have been shown extensively in different clinical trials. Individuals with low magnesium levels have observable vascular hypertension and blood vessel constriction. These individuals may also experience blood vessel endothelial dysfunction with increases in fatty deposits which also raise risk of heart attacks. Deficiencies in magnesium are linked with the premature death of heart cells which would additionally contribute to possible risk of death from a heart attack. Many sufferers of heart failures have a magnesium deficiency.

Large research studies have indicated that higher magnesium intakes are linked with a lowered risk of developing a stoke and death from heart disease. The US Food and Drug Administration currently also supports a health claim on food products or food supplements containing high levels of magnesium. They allow the statement on food products that diets with adequate magnesium may help to reduce the risk of high blood pressure. These all suggest that magnesium could play an important role in managing optimal blood pressure and heart health.

Does Magnesium Reduce Risk Of Heart Palpitations

A heart palpitation is an unusual awareness of our heartbeat caused by rapid heart rate or increases in heart muscle contractions and also irregular heart rhythms. Some people describe this as a sensation of the heart racing or fluttering. There are various causes of heart palpitations including exercise or heart disease.

Elevations in blood pressure are able to cause the heart to contract harder. This is a cause of some cases of heart palpitations. Elevated blood magnesium may reduce blood pressure. This means there is a possibility that an elevated magnesium intake could support reductions in the risks of developing heart palpitations in some circumstances.

About half of patients with palpitation have a cardiac arrhythmia or heart contraction irregularity. Clinical trials showed that an increase in circulating magnesium was able to reduce risk of death and heart contraction irregularities after a heart attack. Disturbances in electrolytes such as magnesium are also known to be a cause of some cardiac arrhythmias. This is strong evidence that magnesium could be effective in reducing the risk of heart palpitations.

Magnesium And Heart Rate

The influences of magnesium on our heart health may be broad. Some studies have found that a higher intake of magnesium may lower our heart rate. Variability in heart rate may also reduce with higher intakes of magnesium. These are both supportive of heart health.

There are many reasons why this could be the case. One reason could be due to improved neuromuscular signalling within the heart muscle for relaxations. Another reason may be because of how important magnesium is in maintaining optimal energy production within the constantly metabolising heart muscle. Magnesium could both be supportive in promoting the lifespan of our heart tissue and may increase the resistance of our heart to strain.

Evidence from various studies supports this. Research shows that magnesium could help to improve or support exercise ability and tolerance. Some studies show that energy availability may improve with higher magnesium levels in addition to improvements in oxygen intake. Magnesium levels are positively linked to improvements in muscle ability and limb resistance to external pressure during exercise.

Overall the evidence in support of magnesium as being able to encourage more optimal heart health is very impressive. Increases in magnesium intake may be able to lower high blood pressure and reduce risks of some heart palpitations which would support optimal heart health.

Summary

Magnesium is very important as an electrolyte within the body which could influence risks of heart issues such as high blood pressure or palpitations in some circumstances.

We hear more about vitamin D and calcium in terms of public health but magnesium is equally important in supporting our wellbeing. This is especially considered how prevalent cardiovascular disease is worldwide. Magnesium is thought to be massively depleted in modern agricultural soils and this may be a core reason why 60% of US adults are not eating enough magnesium.

Magnesium is needed for healthy muscle relaxations during movement and also in support of healthy energy production. Research shows that increased magnesium levels may be more optimal in supporting the health of our heart. Magnesium may have an important role in supporting the optimal heart health through promoting healthy electrical activity. This is an especially important role when considering how active our heart is.

Research shows that magnesium may help to regulate our blood pressure properly. This may then reduce risks of blood vessel constriction from atherosclerosis and risk of heart attack. Various studies support links between low magnesium and higher risk of atherosclerosis.

An elevated magnesium intake could also support reductions in the risks of developing heart palpitations in some circumstances. Research confirms that electrolyte disturbances are sometimes a cause of cardiac arrhythmias. Magnesium may also be able to help lower our heart rate.

Overall research supports magnesium as being able to encourage more optimal heart health. An increased magnesium intake may lower high blood pressure and reduce risks of some heart palpitations which would support more optimal heart health.

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Does Tryptophan Help With Sleep

Tryptophan is an amino acid which does possibly help with improving sleep. This amino acid is a natural compound which is found in our food and the tryptophan derivative 5 HTP does often get prescribed as a supplement to help individuals with their sleep.

Foods with a high tryptophan content include meats such as turkey or tuna fillets. Tryptophan is a very important amino acid needed in the production of melatonin and also the neurotransmitter serotonin. Melatonin is a hormone which helps us to signal our sleep patterns to fall asleep as we should. This is a core part of how tryptophan does possibly help with sleep and may be why many people have trouble sleeping too.

Tryptophan also supports optimal rates of protein synthesis and so should also assist with muscle recovery after a lengthy day of exercise. These are two of the main reasons why there is so much interest in tryptophan as a way to help with encouraging a more restful sleep and a well rested body.

Sleep is really important in ensuring that the body is in top condition to do our daily tasks. Many young adults are suffering from sleep issues and levels of insomnia have increased in some parts of the world. Tryptophan has support as a possible supportive treatment for both depression and insomnia.

Here the evidence that tryptophan does help with sleep will be considered to show how this amino acid may support a restful sleep.

Tryptophan Daily Intake

Tryptophan is an essential amino acid which the body needs to function properly. This means that must consume this amino acid regularly as we can not naturally produce tryptophan.

Consuming a diet rich in protein may not be enough to support higher levels of tryptophan in the body. Eating tryptophan rich foods may instead be the best way to approach supporting higher levels of tryptophan within the body.

The suggested minimal amount of tryptophan you should eat per day is around 0.4 grams. Exercise may slightly deplete tryptophan levels. Active individuals may find they need more tryptophan to support their needs. Most people in the US and EU consume about 0.9 grams of tryptophan a day with the upper limit of tryptophan consumption thought to be around 4.5 grams per day.

Foods Rich In Tryptophan

Some foods rich in tryptophan include turkey meat and tuna fillet. The highest amounts of tryptophan are found in meats. This is because they are more dense in tryptophan containing proteins and protein than many vegetables or fruits. Tryptophan is very the often the reason why people feel slightly tired after eating a large meal of roasted turkey or chicken.

In 100 grams of ground turkey mince with 7% fat there is 213mg of tryptophan. The same amount of roast turkey contains about 291mg of tryptophan. This is about 50% and 70% of the daily recommended intake amount. A typical serving or portion of turkey should cover your minimal intake of tryptophan per day.

Bluefin tuna contains 261mg of tryptophan per 100 grams while the same amount of roast duck contains 327mg of tryptophan. 100 grams of roast chicken contains 292mg of tryptophan.

How Tryptophan Supports The Body

Tryptophan easily enters the blood through natural transporters in the small intestines after a meal. Once in the circulatory system tryptophan is able to be incorporated into proteins that the body needs to function properly. Tryptophan may also pass through the protective blood brain barrier to reach the tissues of the brain.

Tryptophan is a very important building block needed to make serotonin and melatonin. Serotonin is a neurotransmitter needed to properly translate the sensation of happiness within the nervous system. Minor depletions in tryptophan are linked to depression. A significant percentage of tryptophan is converted into serotonin once tryptophan reaches the brain. Serotonin is also used to make melatonin which is very important in the regulation of sleep patterns. Melatonin is a light sensitive hormone which does help us to go to sleep and production is dependent on tryptophan intake.

Sleep is fundamental to maintaining optimal wellness. Sleep allows our body to recover properly so that we are able to do our daily tasks effectively. We require healthy sleep to consolidate our memories and to help with restoring our bodies with energy. Sleep also cleanses our minds. Sleep disorders or disturbances are sometimes an indicator of medical issues.

This amino acid is also needed for optimal rates of protein production. Tryptophan should be able to contribute significantly to proper muscle recovery through supporting protein production as well as helping with achieving a restful sleep.

Tryptophan also helps the body to make NAD which is a core part of the energy production pathway of our mitochondria. This should also ensure that you wake up feeling rejuvenated after a restful sleep. Optimal levels of tryptophan should positively influence your mood, energy levels and sleep. Lower amounts of circulating tryptophan within the body is also linked with a lower life expectancy.

Sleep Research With Tryptophan

The amino acid tryptophan is a natural sedative. Supplemental tryptophan is more often recommended at night than in the daytime.

Various studies have established that tryptophan does possibly help with supporting a healthy sleep. One study found that a 1 gram tryptophan supplement does possibly help with sleep through improving sleep quality and reducing wake time after sleep onset. Other studies suggest that this sort of a dose of tryptophan is best taken around bedtime.

Both protein source and pharmacy grade tryptophan seem to show similar results on sleep wake patterns. Food sources of tryptophan may also encourage healthy sleep just as a supplement could.

Various studies support the finding that tryptophan does possibly reduce wake time after sleep onset and enhance rest quality. Tryptophan could also reduce the time taken to fall asleep too to support individuals with sleep disorders. A deeper undisturbed sleep could improve body and mind recovery after an intensive day.

Research has also shown that tryptophan could support improvements in important aspects of deeper sleep which shows tryptophan does possibly help to provide us with more restful sleep. Tryptophan depletion studies have shown the opposite effect with significant consequences to aspects of deeper sleep. Supplementation with a tryptophan derivative supplement called 5 HTP and dietary tryptophan was also observed to improve sleep quality elements in older individuals.

Interestingly one very large study including about 11,500 people found lower dietary levels of tryptophan were linked with an increased risk of short sleep and insomnia. This was shown to be the case in both males and females.

Overall the research shows that tryptophan does possibly help with sleep through supporting rest or sleep quality when asleep and reducing time taken to fall asleep.

Summary

Tryptophan is an essential amino acid which the body needs to consume regularly and does possibly help with improving sleep.

The production of the sleep hormone melatonin which does help with falling into sleep and the neurotransmitter serotonin both require there to be adequate amounts of tryptophan within the body. Melatonin is a light sensitive hormone which helps our body to signal our sleep pattern and when we need to sleep. Sleep issues amongst young adults are on the rise and tryptophan could possibly support these issues.

The upper limit of tryptophan intake is thought to be around 4.5 grams while the minimal suggested intake of tryptophan is 0.4 grams. 5 HTP is a supplemental tryptophan derivative and foods rich in tryptophan include turkey and tuna fillet.

A deeper undisturbed sleep could improve the recovery of our body and mind after an intensive day. Both dietary and supplemental sources of tryptophan are thought to be able to influence or help with our sleep. Low tryptophan is linked to poor sleep duration. Studies have found that a 1 gram tryptophan supplement could support with helping people achieve more restful sleep and is possibly best taken around bedtime. Tryptophan seems to specifically improve time to sleep and aspects of deep sleep quality.

Research with tryptophan shows this amino acid does possible help to provide us with more a restful sleep. This may also contribute significantly to proper muscle recovery. In addition to melatonin production support these effects of tryptophan could also be because of increases in energy supportive NAD or protein production.

Overall the research shows that tryptophan does possibly help with sleep through supporting rest or sleep quality when asleep and reducing time taken to fall asleep.

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Do Glucosamine Supplements Support Muscle During Exercise

Glucosamine is one of the most popular supplements available to support our health and research shows that glucosamine may support muscle strength during exercise to improve exercise ability.

Glucosamine is abundant in the body as a part of cartilage connective tissue but many people do not consume rich dietary sources of this amino sugar. Because of this supplemental glucosamine is often recommended for people with joint issues. Our bodies are very tolerant to this amino sugar. The regular glucosamine supplement dose about 1500mg a day.

Glucosamine supplements are very popular with elite athletes who train their bodies to the maximum. These individuals experience a lot of stress to their joints from external counteractive forces during exercise. Because of this they may need to support their joints with supplements such as glucosamine. There is also gathering evidence that glucosamine supplements could support more optimal cardiovascular health and muscle strength or function during exercise.

Some rich food sources of glucosamine include liver and eggs. Many modern diets are deficient in glucosamine building blocks. This is because richer amounts of glucosamine and glucosamine building blocks are found in the less popularised cuts of meat. These cuts were a more substantial part of the diet of our ancestors which people just do not eat a lot of anymore. This is one of the reasons why glucosamine supplements are so popular as a dietary supportive food supplement.

Here the evidence that glucosamine supplements support muscle strength or functioning during exercise will be considered to show how glucosamine could support your overall wellbeing.

Glucosamine

Glucosamine is one of the most popular wellness supplements. This is possibly because of various studies which support the use of glucosamine supplements to assist with promoting optimal wellness of the joints. Our tolerance levels of this amino sugar are also very high with minimal reported adverse effects. Supplements of glucosamine are usually found in doses of up to 1500mg per day with no RDA set for this nutrient.

Glucosamine is a small amino sugar made from glucose and is found extensively throughout the body. Glucosamine is made naturally within our bodies from a sugar molecule and the amino group from the amino acid glutamine. Our connective tissues contain very dense amounts of glucosamine and the highest density of glucosamine is found in our cartilage. Glucosamine also contributes to the production of hyaluronic acid. This is also an important cushion for our joints and limbs during movement.

Studies estimate that 90% of consumed glucosamine is absorbed and rapidly integrated into cartilage. Connective tissues such as cartilage are important for ensuring smooth movements of our limbs during exercise and also for absorbing counter active forces from movement. Without proper connective tissues such as cartilage we would experience a lot of pain with movement and this is detrimental to exercise ability. This could also lead to losses in muscle strength or function during exercise.

Glucosamine And Muscle Exercise Ability

Various studies have shown that glucosamine supplements could have a positive effect on muscle function or strength during exercise and overall exercise ability.

One preclinical study found that a glucosamine supplement could support aerobic or running ability. Glucosamine supplementation supported motor coordination and also mitochondrial health to boost muscle function. Glucosamine has also been shown to be able to support the regular physical activities of older individuals within a household.

Our mitochondria are very important for sustaining muscle function because they are our sources of muscle energy. As a source of important rate limiting nutrients for athletes who wear their joints during intensive training glucosamine supplementation could ease mitochondrial stresses and inflammation. Glucosamine may also be supportive of some metabolic conditions caused by excessive oxidative stresses and inflammation. Studies support this and have shown that glucosamine supplementation supports mitochondrial energy production while also easing inflammation. Systemic inflammation in sufferers of osteoarthritis may be reduced by glucosamine supplementation as evidenced by significant reductions in joint pain. These are subtle but important ways in which glucosamine supplementation could support optimal athletic ability and overall muscle function during exercise.

Glucosamine And Our Circulatory System

Glucosamine supplements have also been shown to support blood vessel health by assisting with optimal endothelial function. Our circulatory system is very important during exercise because our blood vessels ensure that there is an adequate supply of nutrients to the muscles. This allows them to function correctly. Restriction or abnormalities in our circulation may cause muscle atrophy or wasting which reduces exercise capacity and muscle function through reductions in essential nutrients such as oxygen. Blood flow restriction is well known to increase susceptibility to fatigue.

Glucosamine could provide anti inflammatory protection against blood vessel atherosclerosis. This is linked to heart attacks and reductions in cardiovascular health. A study in support of this found that glucosamine supplements were preventative of the risk of developing cardiovascular disease. One study also found that glucosamine could support the recovery of the heart muscle following heart attacks resulting from vascular issues and suggested that glucosamine may be cardioprotective. They found glucosamine supplements could significantly improve heart muscle recovery as well as aspects of heart function. Glucosamine may promote resistance to stress or cell survival.

Other studies have found similar. There is evidence of an anti inflammatory nature to supplemental glucosamine on the circulatory system through reductions in inflammatory cytokines and stress tolerance. This supports the role of glucosamine as a means of supporting optimal muscle ability or function during exercise via promoting more optimal vascular health.

Glucosamine And Our Joints During Exercise

Some important influencing factors on muscle function or strength during exercise are things like joint health and bone density. These are essential in ensuring that our limbs are able to withstand external forces. Resistance to external stresses is important in aerobic activities such as running and powerlifting which may be damaging to the joints.

Glucosamine is a popular supplement used in support of joint health. Clinical trials show that glucosamine supplement programmes may be able to slow osteoarthritic knee disease progression. Many studies have found that 1500mg of glucosamine may promote knee function and the production of chondrocytes which help to heal joint tissues.

Glucosamine and the nutrients which form glucosamine within the body are rate limiting for cartilage connective tissue production in our joints. Cartilage is essential in promoting healthy joint movements. This is another reason why glucosamine supplements may influence our muscle ability or function during exercise.

A study showed that glucosamine supplementation could significantly influence knee strength or resistance during exercise. Bone density, muscle power and walking distance were also shown to be higher. Joint stiffness was shown to be lower in those who supplemented with glucosamine. As a result this study found that consistent glucosamine supplementation could influence muscle strength or function during exercise.

Other studies support this too. A similar study found that knee limb strength was also improved with glucosamine supplementation after 28 days. Glucosamine was shown to be able to influence muscle strength gain over 12 weeks. Another study also found improvements in muscle strength over 12 weeks of supplementation with glucosamine.

Overall the research indicates that glucosamine supplementation could positively influence muscle functioning or strength through supporting various aspects of our health including cardiovascular and joint health.

Summary

Research shows that glucosamine supplements may support muscle function or strength during exercise. Glucosamine is one of the most popular wellness supplements and is found in large amounts in connective tissues. This includes cartilage which is very important for ensuring the smooth movement of joints and resistance to external forces. Without proper cartilage we would experience a lot of pain with movement.

Very active people who run often or do powerlifting exercises require healthy cartilage and joints to support their bodies against counter active forces. This is why glucosamine supplements are also very popular with elite athletes. Glucosamine is rate limiting on the production of cartilage which supports athletic ability through resistance to external stresses from exercise. Once consumed most of the ingested glucosamine is very quickly integrated into joint tissue.

Various studies have shown that glucosamine supplements could have a positive effect on muscle functioning during exercise. Research shows that glucosamine could possibly support improvements in muscle strength after 12 weeks of glucosamine supplementation. One study found glucosamine supplementation could support motor coordination and also mitochondrial health to boost muscle function. Glucosamine has been found to be anti inflammatory which supports optimal metabolic health.

The anti inflammatory nature of glucosamine as a supplement could also be protective of our circulatory system and heart. This is very important for muscle ability and function as our blood supplies nutrients which the muscles use throughout exercise. Glucosamine supplementation has been shown to have possible cardioprotective effects and may also reduce atherosclerosis risk.

Overall the research suggests that glucosamine supplementation could positively influence muscle functioning or strength during exercise by supporting cardiovascular and joint health.

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Does Manganese Support Lean Muscle Growth

Manganese is an unknown mineral to many people and plays a very important role in sustaining conditions needed within the body for us to thrive or to be healthy. Manganese is thought to be depleted in modern diets. Our manganese RDA could be achieved through eating whole foods such as nuts and legumes. This mineral is gaining a positive reputation in supporting athletes to improve their athletic ability.

Manganese is a mineral and an essential element that is needed for many different processes throughout the body. This includes being a core part of the antioxidant enzyme superoxide dismutase. The manganese dependent antioxidant superoxide dismutase is deeply ancestral to early lifeforms. This enzyme may have been really important in supporting the survival of some early Earth lifeforms.

Manganese also plays a very important part in our metabolism so has a regulatory role on growth and repair. Manganese may also influence levels of insulin and encourage glucose use by our muscles. Other researchers have found that low manganese levels are associated with slow nail and hair growth in addition to dermatitis.

Studies have found that manganese is essential for various lifeforms to grow and develop optimally. Because of this studies suggest that consuming or maintaining higher levels of manganese may be of benefit to active people who want to support the growth and development of lean muscle.

Here the ways in which manganese may support lean muscle growth will be considered to show how this mineral may be useful as a supplement which could support muscle development and maintenance.

How Much Manganese Do We Need

Males require about 2.3mg of manganese a day while women need 1.8mg of manganese per day according to a standard RDA. Absorption of manganese occurs in the small intestines once consumed. Finding rich food sources of manganese is not as easy as with other minerals. This is especially considering how many modern agricultural systems are depleted of various essential minerals.

Our manganese consumption has declined in modern societies possibly because of how many diets have shifted towards more processed foods rather than whole foods. Research shows that processed food contains a lot less manganese than organic and traditionally produced foods.

Manganese plays an important role in photosynthesis. This is why so many plant foods are high in this mineral and nuts or legumes could support a healthy manganese intake. Some foods rich in manganese include white beans with about 2mg of manganese per 100 grams or cashew nuts with roughly the same amount per 100 grams.

How Manganese Effects The Body

Manganese is an essential mineral which is needed by our bodies to support optimal energy production and to promote conditions in which the cells of our bodies can thrive.

Manganese is very important in the production of the strong antioxidant enzyme called superoxide dismutase. Superoxide dismutase is used in large amounts in our energy generating mitochondria to prevent damaging build ups in oxidative stress. This antioxidant is used across the body to support optimal conditions for us to thrive by cleansing free radicals which cause oxidative stress.

Elevated levels of oxidative stress can cause cancers through genetic damage or damage to body tissues and organs. Without enough systemic antioxidants our bodies become under threat of damage. The antioxidant supportive role which manganese does is deeply ancestral to early lifeforms with superoxide dismutase found in many organisms.

Systemic antioxidants like superoxide dismutase also support mitochondrial health and are preventative of energy production dysfunction. This scenario is detrimental for overall wellness. Superoxide dismutase is thought to be preventative of diabetes risk through the protection of mitochondrial DNA. Mitochondrial oxidative stress from lowered amounts of manganese superoxide dismutase also increases risks of vascular dysfunctions and susceptibility to any resulting heart issues.

Manganese And Muscle Growth

Early research indicates that more optimal levels of manganese could be of benefit for the overall health and athletic ability of very active people. Because manganese is so heavily involved in our metabolism and antioxidant protection this mineral is possibly essential for optimal muscle growth.

Studies have shown that manganese is essential for the optimal growth and development of various organisms. Studies have linked low manganese levels to slowed rates of hair and nail growth. Low manganese levels are also linked to dermatitis. These body outcomes are dependent on a sustained metabolic rate.

Manganese influences amino acid, sugar and fatty acid metabolism which effects energy production within the body. Manganese is particularly important in the regulation of blood sugar levels through insulin and glucose intake into tissues such as our muscles.

In order to function properly our muscles need a supply of energy. Manganese supports this through ensuring supply and use of glucose. This one of the main reasons why a higher dietary intake of manganese could possibly support lean muscle growth. Manganese may also encourage more optimal energy use and this could support improved endurance during exercise. Manganese also regulates aspects of cellular repair and amino acid metabolism which could also be of benefit for lean muscle growth.

Antioxidant capacity is essential for optimal muscle maintenance and growth. Research shows that prolonged levels of oxidative stress result in skeletal muscle fatigue. Prolonged levels of oxidative stress reduce the capacity of our body to sustain muscle growth. Studies show that higher levels of oxidative stress cause muscle wasting or atrophy. The manganese dependent superoxide dismutase could assist with muscle growth by reducing systemic oxidative stress levels. Antioxidant levels are also linked with muscle ability and this is another aspect in which manganese could influence muscle growth.

Manganese And Bone Development

Manganese is also essential for optimal bone development. Studies have shown that manganese is important in the prevention of osteoporosis and the maintenance of a high bone density. Elite athletes tend to have a high bone density. This supports higher athletic ability through improved resistance of the body to external forces and muscle power. Strong bones also promote resistance to injuries and could speed up recovery time. This may be another means as to how manganese could support lean muscle growth.

Manganese could also influence sex hormone synthesis. Our sex hormones affect muscle ability and also bone structure. This may be another influence of manganese on muscle growth. Manganese also assists with brain neurotransmitter production which may influence muscle movements. This again would possibly influence muscle ability and could support muscle growth or development with exercise. In addition brain neurotransmitters help to support mental focus and coordination during physical activity. This is important for maintaining the highest levels of personal ability in some sports and would also support healthy muscle development.

Overall the research indicates that manganese could influence muscle growth through supporting energy production and antioxidant levels within the body. Manganese also influences bone density and sex hormone levels which could also support muscle growth from exercise.

Summary

Manganese is a mineral which supports various processes in the body. The manganese dependent antioxidant superoxide dismutase is deeply ancestral to early lifeforms and may be essential to supporting the conditions required for life. Manganese also supports healthy energy production and metabolism. This means manganese has a regulatory role on growth and repair. Low manganese levels are linked to slowed rates of hair and nail growth which is dependent on a sustained metabolic rate.

Modern diets are thought to consist of less manganese partly because of processed foods which are not very rich in manganese. Men need 2.3mg of manganese a day while women need 1.8mg of manganese per day according to a standard RDA.

As manganese is possibly essential for optimal muscle growth because of a heavy involvement in our metabolism and systemic antioxidant protection. Manganese supports the healthy blood glucose levels through influences on insulin. This also encourages our muscles to intake glucose for use in energy production. This assists with energy sufficiency in the muscles and could drive lean muscle growth from exercise. Higher levels of antioxidants such as superoxide dismutase prevent muscle fatigue and may also support muscle growth.

Manganese intake could also influence bone development and levels of sex hormones. These are also factors which could support muscle growth or athletic ability via improved resistance to external forces.

Overall the research shows that manganese is integral to our metabolism and energy production which could directly influence muscle growth. Manganese may also influence muscle growth through supporting our antioxidant capacity.

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