Muscle Building Supplement Stack (Based on Research)

By Jay — Posted August 2023

Note
This is my summarized supplement research after 10+ years of reading scientific studies and listening to (real) experts in nutrition. Learn more here.

Creatine

Primary Benefits

Studies indicate that the key benefits of Creatine are—

  • Improving strength and power output during resistance exercise[1][2][3][4].
  • Increasing lean mass when used in conjunction with resistance exercise[2][6][5][7].
  • Reducing mental fatigue in stressful scenarios[10][11].

Creatine has also demonstrated potential in helping with—

  • Improving some measures of anaerobic exercise performance, strength, and power output in trained athletes[8][9].
  • Improving some aspects of memory, particularly for people with below-average creatine levels[12][13].
  • Reducing symptoms of depression in individuals with major depressive disorder or bipolar disorder[14].

Dosage

While there are many different forms of creatine available on the market, creatine monohydrate is the cheapest, most effective, and most studied[20][21].

Walk past the supplement rep shilling their new expensive creatine cocktail; take creatine monohydrate.

Creatine monohydrate is typically supplemented through a loading protocol. Meaning you take a higher dosage for the first 5-7 days of taking creatine, followed by a “maintenance” dosage[20][21].

You do not need to load creatine, but doing so will allow you to saturate your muscles with creatine faster, leading to slightly quicker benefits compared to non-loading[22].

To start loading, take 0.3 grams per kilogram of bodyweight per day for 5–7 days, then follow with at least 0.03 g/kg/day indefinitely.

For example, for a 70 kg individual—

  • Loading dose: 21 grams/day for 5–7 days (0.3 grams/kg × 70kg).
  • Maintenance dose: 2.1 grams/day (0.03 grams/kg × 70kg).

Due to creatine’s low price, safety, and the possibility of experiencing increased benefits, many people “round up” to 5 g/day.

Higher doses (up to 10 g/day) may be beneficial for people with a high amount of muscle mass and high activity levels or for those who are non-responders to the lower 5 g/day dose.

Stomach cramping can occur when creatine is supplemented without sufficient water (at least 250 ml). Diarrhea and nausea can occur when too much creatine is supplemented at once, in which case doses should be spread out over the day and taken with meals.

You do not need to cycle creatine.

After researching a wide range of Creatine supplements, this is what I recommend.

Summary

Creatine is a molecule produced in the body that plays a key role in energy production during high-intensity activity. It is well-researched and effective for improving strength, power output, and lean mass during resistance exercise. Creatine may also provide cognitive benefits, but more research is needed in that area.

More Details

How it Works

  • Increases the overall pool of cellular phosphocreatine, accelerating the recycling of ADP into ATP, thereby quickly replenishing cellular energy stores[18].
  • Its pro-energetic properties affect nearly all body systems, including the central nervous system[19].

Benefits and Drawbacks

  • Improves strength and power output during resistance exercise[1][2][3][4].
  • Increases lean mass when used in conjunction with resistance exercise[2][6][5][7].
  • Can cause weight gain due to an increase in total body water[15] (this is actually a benefit—the water goes to your muscles and makes you look swole).

Safety Considerations

Diarrhea can occur when too much creatine is taken at one time, in which case the doses should be spread out throughout the day and taken with meals[16]. Supplementation with creatine has been reported to negatively affect aerobic capacity to a small degree[17].

Hair Loss

Some have conjectured that creatine may contributes to hair loss, based on one study where 20 male rugby players experienced a slight increase in DHT after using creatine[23].

DHT, a potent derivative of testosterone, can cause hair follicles to reduce in size and halt hair growth when it connects to the follicles’ DHT receptors on the scalp[24][25].

Currently, this RCT is the only one to have tested creatine’s effects on DHT—but a number of RCTs have analyzed creatine’s effects on testosterone.

Among 12 RCTs, two detected a marked rise in testosterone levels[26][27], while the other ten found no significant changes[23][28][29][30][31][32][33][34][35][36].

Theoretically, creatine could slightly raise DHT without affecting free testosterone. So while it’s technically possible that creatine could influence hair loss, current evidence suggests it’s unlikely.

Alternative Names

Also known as: creatine monohydrate, creatine 2-oxopropanoate, a-methylguanidinoacetic acid.

Beta-Alanine

Primary Benefits

Studies indicate that the key benefits of Beta-Alanine are—

  • Improving performance during high-intensity exercise lasting from 1 to 10 minutes[1].
  • Acting as an antioxidant and potentially exerting antiaging effects[2].

Dosage

Studies have investigated a range of 3.2–6.4 grams per day of beta-alanine. To avoid paresthesia, a dose of 0.8-1.6 grams of beta-alanine every 3-4 hours is recommended[4][5][6].

There are also sustained-release formulations available that permit the use of greater doses without the risk of paresthesia[5][6].

Although beta-alanine is commonly included in preworkout stacks, the timing of ingestion does not influence its effectiveness.

After researching a wide range of Beta-Alanine supplements, this is what I recommend.

Summary

Beta-alanine is a nonproteinogenic amino acid synthesized in the liver and found in animal-based foods. It enhances muscular endurance during high-intensity exercise and may exert antiaging effects. Large doses may cause a harmless tingling feeling called paresthesia[3].

More Details

How it Works

  • Upon ingestion, beta-alanine turns into the molecule carnosine, which acts as an acid buffer in the body.
  • Carnosine is stored in cells and released in response to drops in pH, allowing for a longer duration of exercise at higher intensity.

Benefits and Drawbacks

  • Enhances muscular endurance during high-intensity exercise[1].
  • Exerts antiaging effects, mainly by suppressing errors in protein metabolism[2].
  • Large doses may cause a tingling feeling called paresthesia[3].

Safety Considerations

Large doses of beta-alanine may cause a harmless side effect called paresthesia. Some people may find this tingling sensation uncomfortable[3].

Alternative Names

Also known as: b-alanine, β-alanine, carnosine precursor. Beta-Alanine should not be confused with: L-alanine, L-carnitine.

Whey Protein

Primary Benefits

Studies indicate that the key benefits of Whey Protein are—

  • Augmenting muscle gain in conjunction with resistance training.
  • Limiting muscle loss during low-calorie diets.
  • Modestly limiting fat gain during periods of excessive calorie intake.

Whey Protein has also demonstrated potential in helping with—

  • Being a high quality, well-absorbed source of protein that’s very useful for hitting targeted daily protein goals.

Dosage

Use this calorie and macro calculator to determine your ideal level of protein based on your stats and goals. You can then supplement with whey protein to help you hit that level.

For pre and post-workout nutrition, 30-40g of whey protein is a good rule of thumb.

Both WPC (Whey Protein Concentrate) and WPI (Whey Protein Isolate) work. WPI is a more processed version of WPC, so it has a higher % of protein at a higher cost.

Unless you have good reason to be extremely strict on calories (e.g. cutting for a competition), or can not tolerate the lactose in WPC (WPI contains lactose too, but less of it) WPC is likely your best bet.

If you want to learn more about what matters when it comes to protein (including non-whey protein), I wrote a complete breakdown of the best protein powder for muscle gain.

After researching a wide range of Whey Protein supplements, this is what I recommend.

Summary

Whey protein is a collection of proteins found in whey, a byproduct of cheesemaking. It’s a high-quality, well-absorbed source of protein that’s very useful for hitting targeted daily protein goals. Its benefits extend to the benefits of increased protein intake in general, such as augmenting muscle gain, limiting muscle loss during low-calorie diets, and modestly limiting fat gain during periods of excessive calorie intake.

More Details

How it Works

  • Whey protein is a high-quality, well-absorbed source of protein.
  • It helps in augmenting muscle gain in conjunction with resistance training.
  • It limits muscle loss during low-calorie diets.
  • It modestly limits fat gain during periods of excessive calorie intake.

Benefits and Drawbacks

  • High-quality, well-absorbed source of protein.
  • Useful for hitting targeted daily protein goals.
  • Can exacerbate pre-existing liver or kidney damage.

Safety Considerations

Whey does not harm the liver or kidneys, but it can exacerbate pre-existing damage. People with damaged livers or kidneys should exercise caution when increasing protein intake quickly without the guidance of a doctor.

Alternative Names

Also known as: whey, whey concentrate, whey isolate, whey hydrolysate, hydrolyzed whey, whey protein powder. Whey Protein should not be confused with: Milk protein, Casein protein.

Alpha GPC

Primary Benefits

Studies indicate that the key benefits of Alpha GPC are—

  • Enhancing cognitive function and power output in athletes[4][5].
  • Supporting cellular membranes[1].
  • Potentially preventing cognitive decline[3].

Alpha GPC has also demonstrated potential in helping with—

  • Improving cognitive symptoms such as memory and attention impairment in older adults with mild to moderate dementia[3].
  • Increasing vertical jump power in athletes[4].

Dosage

For cognitive decline, a dosage of 1,200 mg per day, divided into three doses of 400 mg is typically used.

For boosting power output, a dosage of 300–600 mg, supplemented 30–60 minutes prior to exercise is recommended.

After researching a wide range of Alpha GPC supplements, this is what I recommend.

Summary

Alpha-GPC is a cholinergic compound that is used for cognitive-enhancement and to increase power output in athletes[4]. It supports cellular membranes[1] and may help prevent cognitive decline[3]. It is rapidly absorbed and crosses the blood-brain barrier easily[2]. While it is generally well-tolerated, recent studies suggest a potential increased risk of cardiovascular disease with long-term use[7][8][9].

More Details

How it Works

  • Increases the synthesis and release of acetylcholine in the brain, enhancing memory, motivation, arousal, and attention.
  • Stimulates muscle contraction through increased acetylcholine levels, leading to increased force production.

Benefits and Drawbacks

  • Enhances cognitive function and power output in athletes[4].
  • Supports cellular membranes and may help prevent cognitive decline[3].
  • Potential increased risk of cardiovascular disease with long-term use[7][8][9].

Safety Considerations

Alpha-GPC is generally well tolerated with no serious side effects reported in human trials at a dosage of 1,200 mg per day for six months[6]. However, recent studies suggest a potential increased risk of cardiovascular disease with long-term use[7][8][9].

Alternative Names

Also known as: Alpha-glycerylphosphorylcholine, L-alpha-glycerophosphocholin, glycerophosphocholine.

Ashwagandha

Primary Benefits

Studies indicate that the key benefits of Ashwagandha are—

Ashwagandha has also demonstrated potential in helping with—

Dosage

Ashwagandha is typically taken in a dosage of 120–5,000 mg daily, with the most common dosing protocol being 600 mg daily, divided into two doses[31][18][19][11][3][21].

For improving sleep, a dosage of 600 mg daily is recommended[11]. For athletes undergoing an intensive exercise regimen, a dosage of 600–1,000 mg daily may be beneficial[3].

After researching a wide range of Ashwagandha supplements, this is what I recommend.

Summary

Ashwagandha, also known as Indian ginseng, is an herb used in Ayurveda, known for reducing stress and anxiety, reducing cortisol levels, and potentially improving sleep and physical performance[1][4][13][11][12].

More Details

How it Works

  • Influences the hypothalamic-pituitary-adrenal (HPA) axis, affecting cortisol levels[30].
  • May affect a wide range of health conditions through its influence on the stress response[20].

Benefits and Drawbacks

Safety Considerations

Ashwagandha appears to be safe, but more long-term research is needed. Some case reports suggest potential for rare occurrence of liver toxicity[24][25][26][27][28][29].

Alternative Names

Also known as: Withania somnifera, Indian ginseng, Smell of Horse, Winter cherry, Dunal, Solanaceae.

Melatonin

Primary Benefits

Studies indicate that the key benefits of Melatonin are—

  • Regulating the sleep/wake cycle and improving sleep disorders.
  • Helping with symptoms of jet lag and shift work.

Melatonin has also demonstrated potential in helping with—

  • Easing symptoms of irritable bowel syndrome (IBS)[1].
  • Reducing tinnitus severity[2].
  • Lowering blood sugar levels in people with type 2 diabetes[3].
  • Resulting in small amounts of weight loss[4].
  • As an adjunct treatment in cancer, although human studies are limited[5].

Dosage

For regulating the sleep cycle and improving sleep disorders, doses of melatonin between 300 micrograms (mcg) and 5 mg have been shown to work.

Start with 300 mcg, and work up to 5 mg as needed.

The benefits of melatonin are not dose-dependent—taking more will not help you fall asleep faster.

To help with sleep, take roughly 30 minutes before going to bed, although some people may benefit from taking melatonin as much as 3 hours earlier[6][7].

After researching a wide range of Melatonin supplements, this is what I recommend.

Summary

Melatonin is a neurohormone that regulates the sleep/wake cycle. It is primarily used as a supplement to normalize abnormal sleep patterns. It may also help with symptoms of jet lag, shift work, irritable bowel syndrome (IBS), and tinnitus. It has been shown to lower blood sugar levels in people with type 2 diabetes and may result in small amounts of weight loss. There is ongoing research into its use as an adjunct treatment in cancer.

More Details

How it Works

  • Promotes the onset and maintenance of sleep by activating melatonin receptors in the brain, which inhibit neuronal activity and regulate the body’s circadian rhythm.
  • May have other health effects due to the presence of melatonin receptors in other tissues, including the intestinal tract, pancreas, and immune cells.

Benefits and Drawbacks

  • Regulates the sleep/wake cycle and improves sleep disorders.
  • Helps with symptoms of jet lag and shift work.
  • May ease symptoms of irritable bowel syndrome (IBS), reduce tinnitus severity, lower blood sugar levels in people with type 2 diabetes, and result in small amounts of weight loss.
  • Side effects are uncommon and usually mild, including daytime sleepiness, headache, and nausea. Very rarely, serious adverse effects have been reported.

Safety Considerations

In typical dosages, melatonin appears fairly safe. Side effects are both uncommon and usually mild, including daytime sleepiness, headache, and nausea. Very rarely, serious adverse effects resulting from melatonin supplementation (often in very high doses) have been reported. Melatonin is not addictive.

Alternative Names

Also known as: N-Acetyl-5-Methoxytryptamine, Melatonine, Melovine, Melatol, Melatonex, Circadin.

L-Theanine

Primary Benefits

Studies indicate that the key benefits of L-Theanine are—

  • Promoting a relaxed state without causing drowsiness.
  • Reducing stress and anxiety levels.

L-Theanine has also demonstrated potential in helping with—

  • Improving sleep quality[4].
  • Enhancing cognitive function, especially when taken with caffeine[1].
  • Suppressing blood pressure increases associated with caffeine and stress[2][3].

Dosage

L-Theanine is typically taken in a dosage of 100-200 mg, often alongside caffeine.

People taking blood pressure medication should consult with their physician before taking L-Theanine supplements, due to its ability to reduce blood pressure in certain contexts[5].

After researching a wide range of L-Theanine supplements, this is what I recommend.

Summary

L-theanine is a naturally occurring amino acid found in tea that promotes relaxation, reduces stress and anxiety levels, and may help improve sleep quality and cognitive function, especially when taken with caffeine.

More Details

How it Works

  • Crosses the blood-brain barrier[6], leading to increased alpha-waves associated with relaxation[7].
  • Affects neurotransmitter signaling in the brain.

Benefits and Drawbacks

  • Relaxes without causing drowsiness.
  • May enhance cognitive effects when combined with caffeine[1].
  • No known reports of adverse effects or toxicity[5].

Safety Considerations

L-Theanine has remarkably low toxicity, as seen in various studies. However, due to its ability to reduce blood pressure in some contexts, individuals on blood pressure medication should consult with their physician before starting L-Theanine supplementation[5].

Alternative Names

Also known as: L-Theanine, 5-N-Ethyl-Glutamine, γ-glutamylethylamide.

Fish Oil

Primary Benefits

Studies indicate that the key benefits of Fish Oil are—

Fish Oil has also demonstrated potential in helping with—

Dosage

People often under-dose their fish oil supplementation.

While the American Heart Association previously recommended 1 g of EPA and DHA (combined) per day, they have been revising this number upwards in light of new evidence showing beneficial effects of higher doses of fish oil (2-4 g) at lowering triglycerides and blood pressure.

So a combined intake of at least 2 g seems prudent for cardiovascular health, although a total instake of 4 g will ensure you’re hitting the dosages in some of the higher-instake studies.

Remember: you care about EPA and DHA, not the generic “grams” value that is marketed on the front of most capsules.

Most fish oil contains 180mg of EPA and 120mg of DHA per 1 g of fish oil. So that’s a combined 180 + 120 = 300mg EPA/DHA per capsule.

Meaning you would need to take ~7 of those per day to get to 2 g, or ~13 to get to 4 g.

While this may sound like a lot, you only need to take ½ or ⅓ as much if you take double or triple strength fish oil instead.

Just be careful to get your fish oil from a *quality* source. See the safety notes on fish oil for more information.

After researching a wide range of Fish Oil supplements, this is what I recommend.

Summary

Fish oil, a source of omega-3 fatty acids, is known to reduce triglycerides and blood pressure in hypertensives. It also shows potential in improving mood in people with major depression and reducing the symptoms of systemic lupus erythematosus[1].

More Details

How it Works

  • Reduces fasting triglycerides by reducing the amount of triglyceride-rich VLDL production done by the liver[26].
  • May reduce blood pressure by increasing nitric oxide availability and relaxing smooth muscle[27].
  • Has anti-inflammatory effects partially due to its ability to affect the shifting balance between inflammatory and anti-inflammatory signaling[28].

Benefits and Drawbacks

  • Reduces triglycerides and blood pressure in hypertensives[2][4].
  • Improves mood in people with major depression[19].
  • May contain harmful lipid peroxides[25].

Safety Considerations

Mercury

Mercury in fish is a significant concern, especially during pregnancy, due to its association with omega-3 intake and potential cognitive harm to unborn children. A study found that salmon, trout, and shrimp have a balance of high omega-3 and low mercury, whereas shark and whale contain considerable mercury amounts.

Different fish types exhibit varying mercury contents: mackerel, cod, trout, and farm-raised salmon have mercury levels under 0.1mcg/g, while fish like albacore tuna and shark possess higher concentrations. When assessing omega-3 content, salmon and mackerel excel, but it’s important to note that farmed salmon may contain more contaminants than their wild counterparts.

In the world of supplements, fish oil capsules generally exhibit low mercury levels. Studies have shown that fish oil products, especially from popular brands like TwinLab, Kyolic, and Nature's Way, maintain mercury concentrations below a concerning threshold.

However, the exact mercury content can vary based on the fish source. For safety in terms of mercury content, supplements derived from cod, sardines, and mackerel (non-predatory cold water fish) are recommended.

Oxidation

Fish oil is susceptible to oxidation[25], a process where exposure to light, air, and heat can degrade its fatty acids, turning them into harmful compounds like peroxides and aldehydes.

When consumed, oxidized fish oil may not only lose its beneficial properties but also introduce potential health risks, such as increased oxidative stress and inflammation in the body.

To mitigate this risk, it’s essential to store fish oil supplements away from direct light and heat, preferably in a cool, dark place.

Many manufacturers also add antioxidants like vitamin E to their products, which can help protect the oil from oxidation. Checking the freshness before consumption and using products from reputable brands can further ensure safety.

Alternative Names

Also known as: Eicosapentaenoic Acid, EPA, Docosahexaenoic Acid, DHA, Omega-3 fatty acids, Omega-3, Omega 3, N-3 Fatty Acids.

Spirulina

Primary Benefits

Studies indicate that the key benefits of Spirulina are—

  • Contributing to healthy aging and longevity.
  • Enhancing general cardiovascular health.
  • Providing anti-aging effects.

Spirulina has also demonstrated potential in helping with—

  • Ameliorating allergies and asthma.
  • Improving basic lipid panel components such as triglycerides, HDL, LDL, VLDL, and total cholesterol.
  • Reducing blood pressure and providing liver health benefits.
  • Improving general antioxidant status and reducing markers of oxidative stress.

Dosage

Spirulina doses used in studies range from 1-8 g per day, varying based on the condition beingaddressed.

The specific doses depend on the condition it’s being used for—

  • Cholesterol: 1-8 g per day
  • Muscle Performance: 2-7.5 g per day
  • Blood Glucose Control: 2 g per day
  • Blood Pressure: 3.5-4.5 g per day
  • Fatty Liver: 4.5 g per day

After researching a wide range of Spirulina supplements, this is what I recommend.

Summary

Spirulina is a non-toxic blue-green algae that is rich in nutrients and phytochemicals. It offerspotentialcardiovascular, liver health, and anti-aging benefits. Spirulina may also reduce blood pressure, aidin weight loss,and provide immunomodulating properties to alleviate allergies and asthma. Its active component,phycocyanobilin,contributes to antioxidative effects, but more research is needed to fully understand its potential.

More Details

How it Works

  • Inhibits NADPH oxidase, providing antioxidative and anti-inflammatory effects.
  • Improves lipid panel components and reduces blood pressure.
  • Impacts liver enzymes and overall liver health.
  • Regulates appetite and contributes to a small amount of weight loss.
  • Possibly enhances athletic performance in both resistance and endurance exercises.

Benefits and Drawbacks

  • Improves lipid panel components and reduces blood pressure.
  • Potentially aids liver health and provides anti-aging effects.
  • May help with weight loss and appetite regulation.
  • Possibility of contamination with toxic microcystins, so proper testing before consumption is advisable.

Safety Considerations

Most spirulina products are safe, but contamination with toxic microcystins from other bacteria has been reported. Consumers should ensure products have been thoroughly tested for safety. Adverse events aregenerally uncommon.

Alternative Names

Also known as: Arthrospira maxima, Arthrospira platensis.

Ceylon Cinnamon

Primary Benefits

Studies indicate that the key benefits of Ceylon Cinnamon are—

  • Regulating glucose metabolism in diabetic individuals.

Ceylon Cinnamon has also demonstrated potential in helping with—

  • Improving cardiovascular health.

Dosage

The standard dose for anti-diabetic purposes is 1-6g of Ceylon Cinnamon daily, taken with carbohydrate-containing meals.

Ceylon Cinnamon is a better supplemental option than Cassia Cinnamon due to its lower coumarin content (which is a toxic to the liver).

After researching a wide range of Ceylon Cinnamon supplements, this is what I recommend.

Summary

Ceylon Cinnamon, a popular spice worldwide, exerts numerous biological effects on the body. It is frequently used as an anti-diabetic compound as it reduces the rate at which glucose enters the body, improves glucose use in the cell itself, and can reduce fasting blood glucose and potentially cholesterol levels over time. However, it contains a liver toxin called coumarin, which can be harmful in high doses. Ceylon Cinnamon, derived from a different plant species, has lower levels of coumarin, making it a safer supplement option.

More Details

How it Works

  • Reduces the rate at which glucose enters the body.
  • Improves glucose use in the cell itself.
  • Can reduce fasting blood glucose and potentially cholesterol levels over time.

Benefits and Drawbacks

  • Regulates glucose metabolism in diabetic individuals.
  • Improves cardiovascular health.
  • Contains a liver toxin called coumarin, which can be harmful in high doses.

Safety Considerations

Ceylon Cinnamon contains a liver toxin called coumarin, which can be harmful in high doses. Therefore, it is recommended to use Ceylon Cinnamon as it has significantly lower levels of coumarin.

Alternative Names

Also known as: Chinese (Saigon) Cinnamon, Cassia Cinnamon, Indonesian (Ceylon/True) Cinnamon.

Curcumin

Primary Benefits

Studies indicate that the key benefits of Curcumin are—

  • Reducing markers of inflammation[8][9][10].
  • Increasing the levels of endogenous antioxidants in the body[11][12][9].

Curcumin has also demonstrated potential in helping with—

Dosage

For supplementation with piperine, take 500 mg of curcumin with 5-6.7 mg of piperine, thrice a day.

Curcumin is typically taken with piperine or lipids (fat) to improve absorption.

For BCM-95, a patented combination of curcumin and essential oils, take 500 mg twice a day. For Meriva, a patented combination of curcumin and soy lecithin, take 200–500 mg twice a day. Curcumin is usually taken together with food.

Summary

Curcumin, the primary bioactive substance in turmeric, has anti-inflammatory properties and can increase the body’s production of antioxidants. It has shown potential in alleviating various conditions, from chronic pain to depression. However, curcumin has poor bioavailability on its own and is often combined with Black Pepper or lipids[1][2][3][4][5][6][7].

More Details

How it Works

  • Reduces inflammation and increases the levels of endogenous antioxidants in the body through its interaction with various molecular targets[1][28].
  • Modulates transcription factors, enzymes, cell cycle proteins, receptors, cell surface adhesion molecules, growth factors, and protein kinases[29][30].

Benefits and Drawbacks

Safety Considerations

Doses of up to 8 grams of curcumin have not been associated with serious adverse effects in humans. However, long-term studies are needed to confirm this lack of adverse effects. Some mild adverse effects, including nausea, diarrhea, headache, skin rash, and yellow stool, have been reported with high doses of curcumin[24][25][26][27].

Alternative Names

Also known as: Turmeric extract, Curry Extract, Curcuma, Diferuloylmethane, JiangHuang, Curcuma Longa, 1 7-Bis(4-hydroxy-3-3methoxyphenyl)hepta-1 6-diene-3 5-dione.

Collagen

Primary Benefits

Studies indicate that the key benefits of Collagen are—

  • Promoting skin health.
  • Supporting bone health.
  • Enhancing joint health.

Collagen has also demonstrated potential in helping with—

  • Improving the structure of skin, cartilage, bones, and connective tissues.

Dosage

While the optimal dosage of Collagen can vary based on individual needs and product formulation, a common dosage is 10-20 grams per day.

Summary

Collagen, the most abundant protein in the body, plays a crucial role in the structures of the skin, cartilage, bones, and connective tissues. It is often taken as a supplement to promote skin, bone, and joint health.

More Details

How it Works

  • Collagen provides structure to the skin, cartilage, bones, and connective tissues.
  • As a supplement, it can help replenish the body’s natural collagen levels that decrease with age.

Benefits and Drawbacks

  • Supports skin, bone, and joint health.
  • Helps improve the structure of skin, cartilage, bones, and connective tissues.
  • No significant drawbacks have been reported with collagen supplementation, but individual responses may vary.

Safety Considerations

Collagen is generally considered safe with few known side effects.

Alternative Names

Also known as: Hydrolyzed Collagen, Collagen Hydrolysate, Collagen Peptides.

Garlic

Primary Benefits

Studies indicate that the key benefits of Garlic are—

  • Lowering circulating markers of oxidative stress[2][3].
  • Reducing inflammation[4][5][6].
  • Improving measures of cardiovascular health[7][8][9].

Garlic has also demonstrated potential in helping with—

  • Lowering the risk of gastric and colorectal cancers[10].

Dosage

Most studies on garlic use a dosage range of 600-1,200mg a day, usually divided into multiple doses. The minimum effective dose for raw garlic is a single segment of a garlic bulb (called a clove), eaten with meals two or three times a day.

Garlic can be toxic if consumed in very high doses, so supplementation should never go beyond the following maximum dosages: 17.0 grams for a 150lb person, 22.7 grams for a 200lb person, 28.4 grams for a 250lb person.

After researching a wide range of Garlic supplements, this is what I recommend.

Summary

Garlic (Allium sativum) is a vegetable that can be eaten raw or cooked. It is also sold as a dietary supplement. Garlic contains several sulfur-containing phytochemicals that are metabolized when eaten and can affect cardiovascular health and inflammation[1].

More Details

How it Works

  • Metabolizing garlic’s sulfur-containing chemicals produces hydrogen sulfide (H2S), a signaling molecule with direct effects on vascular tissue, nerve synapses, inflammatory processes, and more[14].
  • The sulfur-containing chemicals in garlic also have their own direct effects, activating several signaling pathways involved in anti-oxidant, anti-thrombotic, and anti-inflammatory mechanisms[15][16].

Benefits and Drawbacks

  • Improves cardiovascular health[9].
  • May lower the risk of gastric and colorectal cancers[10].
  • Can cause “garlic breath” and body odor[11][12][13].

Safety Considerations

Garlic is generally safe for consumption, but in rare cases, it may cause an allergic reaction[11]. Garlic can be toxic if consumed in very high doses.

Alternative Names

Also known as: Allium sativum, Vegetable Viagra, Da suan, Camphor of the poor, Lasun, Stinking Rose, Ail, Ajo.

Mulberry Leaf Extract

Primary Benefits

Studies indicate that the key benefits of Mulberry Leaf Extract are—

  • Regulating blood sugar levels, particularly beneficial for individuals with diabetes.

Mulberry Leaf Extract has also demonstrated potential in helping with—

  • Enhancing cognitive function and memory formation.
  • Improving cardiovascular health by regulating lipid and cholesterol levels.
  • Reducing atherosclerotic plaque buildup.

Dosage

For reducing carbohydrate absorption and glucose spikes, Mulberry Leaf Extract should be consumed alongside the carbohydrate source. The estimated human dose varies based on weight and concentration of the extract.

  • For a 150lb person: 5,400-11,000mg (standard extract) or 900-1,800mg (10:1 concentrated extract)
  • For a 200lb person: 7,300-14,500mg (standard extract) or 1,200-2,400mg (10:1 concentrated extract)
  • For a 250lb person: 9,000-18,000mg (standard extract) or 1,500-3,000mg (10:1 concentrated extract)

For inflammation and other health-related issues, the dosage ranges from 220-3,600mg, depending on the individual’s weight.

After researching a wide range of Mulberry Leaf Extract supplements, this is what I recommend.

Summary

Mulberry Leaf Extract, derived from the White Mulberry plant, has been traditionally used for vitality and immune support. Recent studies suggest its potential in regulating blood sugar levels, enhancing cognitive function, and improving cardiovascular health. However, more human trials are needed to confirm these benefits.

More Details

How it Works

  • Inhibits absorption of carbohydrates from the intestines, particularly sugars.
  • May enhance memory formation and cognition, similar to Piracetam.
  • Improves lipid and cholesterol levels, reducing atherosclerotic plaque buildup.

Benefits and Drawbacks

  • Regulates blood sugar levels, beneficial for individuals with diabetes.
  • Potentially enhances cognitive function and memory formation.
  • May improve cardiovascular health by regulating lipid and cholesterol levels.
  • More human trials are needed to confirm these benefits.

Safety Considerations

Mulberry Leaf Extract is generally considered safe.

Alternative Names

Also known as: White Mulberry, Karayamaguwa, Sohakuhi, Sang-Bai-Pi, Ramulus Mori, Morus Alba.

Vitamin D

Primary Benefits

Studies indicate that the key benefits of Vitamin D are—

  • Improving immune health.
  • Enhancing bone health.
  • Boosting well-being.

Vitamin D has also demonstrated potential in helping with—

  • Reducing the risk of cancer mortality.
  • Preventing diabetes.
  • Lowering the risk of multiple sclerosis.

Dosage

1,000–2,000 IU per day of vitamin D3 is sufficient to meet the needs of most of the population. Higher daily doses are in the range of 20–80 IU per kilogram of body weight.

While the recommended daily allowance for Vitamin D is currently set at 400–800 IU/day, there is a growing body of evidence that higher doses may be ideal for most people.

Vitamin D3 supplementation (cholecalciferol) is recommended over D2 supplementation (ergocalciferol) because D3 tends to raise blood levels more effectively. Vitamin D should be taken daily, with meals or a source of fat.

After researching a wide range of Vitamin D supplements, this is what I recommend.

Summary

Vitamin D is a fat-soluble nutrient critical for human survival. It is primarily obtained from the sun, but can also be found in oily fish and eggs, and is added to milk and milk alternatives. Supplemental vitamin D is associated with a range of benefits, including improved immune health, bone health, and well-being. Supplementation may also reduce the risk of cancer mortality, diabetes, and multiple sclerosis.

More Details

How it Works

  • Vitamin D exerts its effects by binding to and activating the vitamin D receptor (VDR).
  • VDR is located inside various cells, and its activation can lead to a change in the expression of dozens, if not hundreds, of genes.

Benefits and Drawbacks

  • Improves immune health, bone health, and well-being.
  • May reduce the risk of cancer mortality, diabetes, and multiple sclerosis.
  • High doses can lead to vitamin D toxicity, causing hypercalcemia and various health problems.
  • May increase the risk of falling in older adults[1][2].

Safety Considerations

Extremely high doses of vitamin D can lead to vitamin D toxicity, which causes hypercalcemia and can result in a wide variety of health problems. A few trials on older adults have found that vitamin D increased the risk of falling[1][2], and one study observed a decrease in bone mineral density among women taking high doses of vitamin D[3].

Alternative Names

Also known as: Cholecalciferol (Vitamin D3), Ergocalciferol (Vitamin D2).

Magnesium

Primary Benefits

Studies indicate that the key benefits of Magnesium are—

  • Reducing blood glucose and improving insulin sensitivity, especially in people who are insulin resistant and/or magnesium deficient[2][3][4][5][6][7][8].
  • Lowering blood pressure in people who are deficient in magnesium and in those who have elevated blood pressure[9][10][11][12][13].

Magnesium has also demonstrated potential in helping with—

  • Normalizing age-related changes in sleep patterns or improving sleep in people who have insomnia or who are magnesium deficient[14][15][16].
  • Reducing the frequency and intensity of migraine headaches[17][18][19].
  • Attenuating premenstrual symptoms in women[20][21][22].

Dosage

Akin to zinc supplements, there is a massive variation in the amount of magnesium in a given supplement, anywhere from 50-500 mg per dose.

The recommended dietary allowance (RDA) for magnesium for adults is 410–420 mg/day for men and 320–360 mg/day for women. This includes magnesium from all sources such as food, beverages, supplements, and medications. The upper intake level (UL) for magnesium for adults is 350 mg; this value only includes magnesium obtained from dietary supplements and medications.

So straight away, these mega-doses of magnesium (typical of ZMA) should be brought under scrutiny.

I’d recommend having a daily maintenance dose of 50-200 mg per day. I would not go beyond that level without doing an analysis of the magnesium you are consuming via your food each day, and getting a blood test to double-check your levels.

If you sweat a lot, you may need need an additional 10-20% to recoup the magnesium losses via sweat.

When supplementing magnesium, you want to look at the dosage of the elemental magnesium, not the dosage of the compound (e.g. magnesium citrate or magnesium oxide).

With that said, the compound you take matters in other ways.

Magnesium citrate appears to have the highest bioavailability of all forms of magnesium[28], followed by magnesium lactate. Magnesium chloride, magnesium gluconate, and magnesium glycinate also appear to have good bioavailability[23].

Magnesium citrate and magnesium lactate also carry a lower risk for gastrointestinal side effects and diarrhea compared to other formulations[23].

After researching a wide range of Magnesium supplements, this is what I recommend.

Summary

Magnesium is an essential dietary nutrient that is involved in energy production, nervous system function, blood pressure regulation, and blood glucose control. It has been shown to reduce blood glucose, improve insulin sensitivity, lower blood pressure, and improve sleep patterns. However, high doses and certain magnesium salts can have a laxative effect[23][1].

More Details

How it Works

  • Plays a role in beta-cell activity in the pancreas, influencing insulin secretion and, therefore, our ability to regulate blood glucose[24].
  • Regulates calcium concentrations, which enhances vascular relaxation and inhibits vasoconstriction, leading to healthy vascular tone and protecting against high blood pressure[25].
  • Binds to and blocks the actions of NMDA receptors, thereby preventing glutamate-dependent transmission of cortical spreading depression — one mechanism involved in the pathogenesis of migraine headache[26][27].

Benefits and Drawbacks

  • Reduces blood glucose and improves insulin sensitivity[2][3][4][5][6][7][8].
  • Lowers blood pressure in people who are deficient in magnesium and in those who have elevated blood pressure[9][10][11][12][13].
  • High doses and certain magnesium salts can have a laxative effect[23][1].

Safety Considerations

Magnesium supplementation that is not excessive is well tolerated and probably won’t cause side effects. However, supplementing with high doses and certain magnesium salts can have a laxative effect. Nausea, diarrhea, and abdominal cramping are also occasional side effects reported from supplemental magnesium[1].

Alternative Names

Also known as: Magnesium oxide, Magnesium hydroxide, Magnesium citrate, Magnesium aspartate, Magnesium glycinate, Magnesium orotate, Magnesium L-threonate, Magnesium chloride, Magnesium lactate, Magnesium malate, Magnesium sulfate, Magnesium taurate, Magnesium carbonate.

Zinc

Primary Benefits

Studies indicate that the key benefits of Zinc are—

  • Playing a critical role in the function of hundreds of enzymes, thereby influencing numerous biological processes[1][2].
  • Reducing the duration of respiratory infections and the common cold[3][4][5].

Zinc has also demonstrated potential in helping with—

  • Preventing pneumonia in children[6][7].
  • Improving depressive symptoms[8][9].
  • Enhancing markers of glycemic control and blood lipids, particularly in people with chronic disease[10][11][12].
  • Potentially improving severe acne[13][14].

Dosage

Zinc supplements vary in their dosages from 5–10 milligrams (mg) up to 25–45 mg.

You care about the elemental zinc value, not the compound zinc. e.g. 105 mg of zinc citrate isn’t what matters, it’s the 15 mg of elemental zinc within it.

(the manufacturer should specify this on the label. If they don’t, change supplements, because they clearly don’t know what’s important about their product. Yes I’m serious).

Dosages in the lower range are typically used as a daily preventative, whereas dosages in the higher range are typically used to treat chronic conditions and zinc deficiency.

Like most supplements, more is not better, and zinc is no exception. In fact, having too much zinc can have negative consequences, such as blunting your insulin sensitivity.

So unless you have known zinc deficiency, or are eating a diet which you know to be low in zinc (and you should get a blood test to double-check), I would not supplement more than 15 mg per day of zinc.

Otherwise the combined intake of food + supplement could take you over the ideal range and into counterproductive territory.

(you may have noticed many multivitamins, ZMAs, and dedicated zinc supplements have much more than 15 mg, often with 30 mg+ per capsule. No problem).

The most common sources of highly bioavailable zinc are beef and lamb.

After researching a wide range of Zinc supplements, this is what I recommend.

Summary

Zinc is an essential mineral that plays a critical role in the function of hundreds of enzymes, influencing numerous biological processes. It is most commonly taken to reduce the duration of respiratory infections and the common cold. Zinc also has potential benefits in preventing pneumonia in children, improving depressive symptoms, enhancing markers of glycemic control and blood lipids, and potentially improving severe acne[1][2][3][4][5][6][7][8][9][10][11][12][13][14].

More Details

How it Works

  • Plays a role in the function of over 300 enzymes that catalyze chemical reactions[1][2].
  • Participates in the structure of important proteins and the regulation of gene expression[1][2].
  • Contributes to the normal development, activity, and function of both innate and adaptive immune cells[16][19].

Benefits and Drawbacks

  • Reduces the duration of respiratory infections and the common cold[3][4][5].
  • May help prevent pneumonia in children[6][7].
  • Improves depressive symptoms[8][9].
  • Excessive zinc intake can result in gastrointestinal symptoms and, in the long term, copper deficiency, iron deficiency, and suppression of the immune system[1][15][16][17][18].

Safety Considerations

Short-term consumption of zinc in excess of the recommended upper limit (40 mg/day) can result in gastrointestinal symptoms. Long-term excessive zinc intake has been associated with copper deficiency, iron deficiency, and suppression of the immune system[1][15][16][17][18].

Alternative Names

Also known as: Zinc acetate, Zinc picolinate, Zinc citrate, Zinc sulfate, Zinc gluconate, Zinc monomethionine.

Probiotic

Primary Benefits

Studies indicate that the key benefits of Probiotic are—

  • Improving gut health.

Dosage

Probiotic dosage varies widely depending on the specific strain and intended use.

This is complex, so I’ll include more information re: specific dosing soon.

Summary

Probiotics are a type of biotic supplement designed to influence the bacteria that reside within the colon, deriving benefits to the body secondary to the actions of these bacteria. They are ingested bacteria that alter the overall bacteria population of the colon.

More Details

How it Works

  • Probiotics are ingested bacteria that reside in and alter the overall bacteria population of the colon.
  • They derive benefits to the body secondary to the actions of these bacteria.

Benefits and Drawbacks

  • Probiotics can improve gut health.
  • However, the effectiveness of probiotics can vary widely depending on the specific strain and individual’s gut microbiome.

Safety Considerations

Probiotics are generally considered safe for most people.

Alternative Names

Also known as: Prebiotic, Synbiotic, Biotic.

Although note that prebiotics and synbiotics are not the same as probiotics (they can all be beneficial in their own way, but they’re not the same thing).

Glucosamine

Primary Benefits

Studies indicate that the key benefits of Glucosamine are—

  • Providing minor pain relief.
  • Delaying the progression of knee osteoarthritis.

Glucosamine has also demonstrated potential in helping with—

  • Reducing the rate of collagen (joint tissue) degradation.
  • Slowing joint degradation in athletes participating in high impact sports, like running.

Dosage

To supplement glucosamine, take 300-500 mg, three times a day, for a total daily dose of 900-1,500 mg. The benefits of glucosamine are dose-dependent, and studies use up to 2,000-3,000 mg a day, taken in several doses.

Glucosamine sulfate salts are the best way to supplement glucosamine, with glucosamine sulfate as a close second.

Glucosamine hydrochloride is ineffective. N-Acetylglucosamine is not glucosamine and should be considered a different supplement.

Glucosamine should be supplemented alongside food.

After researching a wide range of Glucosamine supplements, this is what I recommend.

Summary

Glucosamine is a supplement derived from shellfish. It is primarily sold as a joint health supplement. Studies show that supplementing glucosamine sulfate can reduce the rate of collagen (joint tissue) degradation and symptoms of osteoarthritis. Though glucosamine is comparable to acetaminophen, the reference drug for osteoarthritis, in potency, it is not as reliable. Glucosamine supplementation cannot cure osteoarthritis, but it can slow the progression of the disease.

More Details

How it Works

  • Provides minor pain relief.
  • Delays the progression of knee osteoarthritis.
  • Reduces the rate of collagen (joint tissue) degradation.
  • Slows joint degradation in athletes participating in high impact sports, like running.

Benefits and Drawbacks

  • Provides minor pain relief.
  • Delays the progression of knee osteoarthritis.
  • Reduces the rate of collagen (joint tissue) degradation.
  • Slows joint degradation in athletes participating in high impact sports, like running.

Safety Considerations

Glucosamine is very safe to supplement and its most common side-effect is flatulence. Though preliminary evidence suggested glucosamine supplementation could cause insulin resistance, follow up studies conclude that glucosamine supplementation does not affect glucose metabolism.

Alternative Names

Also known as: Glucosamine sulfate, Glucosamine hydrochloride, N-Acetylglucosamine.

What is this?

After reading, watching, and listening to people talk about supplements for 10+ years, I noticed the content can be bucketed into three categories—

  1. Hot garbage (common).
  2. People trying to shill their own supplement (even more common).
  3. Well-researched content (rare).

While (3) is obviously the most useful of the bunch, I find that this content is often too detailed for the average reader, who “just wants the summary”.

This often leads to lower-quality content (1 & 2) being more popular, as people can’t be bothered reading the long, boring details.

(not to mention short-form content mediums—like TikTok—often incentivise creators to remove nuance and exaggerate benefits).

So this page aims to be the best of both worlds.

It’s an evidence-based digestible overview, with the option to dig deeper for those hungry for more comprehensive insights.

This is a live document that I am actively updating with more information and references.

If you have any feedback, you can email me here.

Otherwise, you can click here to jump straight to the Muscle Growth category.

References

Alpha GPC

  1. Enea Traini, Vincenzo Bramanti, Francesco Amenta, “Choline alphoscerate (alpha-glyceryl-phosphoryl-choline) an old choline- containing phospholipid with a still interesting profile as cognition enhancing agent”, Curr Alzheimer Res., 2013 Dec.
  2. G Gatti, N Barzaghi, G Acuto, G Abbiati, T Fossati, E Perucca, “A comparative study of free plasma choline levels following intramuscular administration of L-alpha-glycerylphosphorylcholine and citicoline in normal volunteers”, Int J Clin Pharmacol Ther Toxicol., 1992 Sep.
  3. De Jesus Moreno Moreno M, “Cognitive improvement in mild to moderate Alzheimer's dementia after treatment with the acetylcholine precursor choline alfoscerate: a multicenter, double-blind, randomized, placebo-controlled trial”, Clin Ther., 2003 Jan.
  4. Parker A, Byars A, Purpura M, Jager R, “The effects of alpha-glycerylphosphorylcholine, caffeine or placebo on markers of mood, cognitive function, power, speed, and agility”, J Int Soc Sports Nutr., 2015 Sep.
  5. Lena Marcus, Jason Soileau, Lawrence W Judge, David Bellar, “Evaluation of the effects of two doses of alpha glycerylphosphorylcholine on physical and psychomotor performance”, J Int Soc Sports Nutr., 2017 Oct 5.
  6. Amy M Brownawell, Edward L Carmines, Federica Montesano, “Safety assessment of AGPC as a food ingredient”, Food Chem Toxicol., 2011 Jun.
  7. Yongzhong Zhao, Zeneng Wang, “Impact of trimethylamine N-oxide (TMAO) metaorganismal pathway on cardiovascular disease”, J Lab Precis Med., 2020 Apr.
  8. Gyeongsil Lee, Seulggie Choi, Jooyoung Chang, Daein Choi, Joung Sik Son, Kyuwoong Kim, Sung Min Kim, Seogsong Jeong, Sang Min Park, “Association of L-α Glycerylphosphorylcholine With Subsequent Stroke Risk After 10 Years”, JAMA Netw Open., 2021 Nov 1.
  9. Zeneng Wang, Jennie Hazen, Xun Jia, Elin Org, Yongzhong Zhao, Lucas J Osborn, Nisreen Nimer, Jennifer Buffa, Miranda K Culley, Daniel Krajcik, Bert-Jan H van den Born, Koos Zwinderman, Bruce S Levison, Max Nieuwdorp, Aldons J Lusis, Joseph A DiDonato, Stanley L Hazen, “The Nutritional Supplement L-Alpha Glycerylphosphorylcholine Promotes Atherosclerosis”, Int J Mol Sci., 2021 Dec 15.

Ashwagandha

  1. K Chandrasekhar, Jyoti Kapoor, Sridhar Anishetty, “A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of ashwagandha root in reducing stress and anxiety in adults”, Indian J Psychol Med., 2012 Jul.
  2. Pérez-Gómez J, Villafaina S, Adsuar JC, Merellano-Navarro E, Collado-Mateo D, “Effects of Ashwagandha () on VO: A Systematic Review and Meta-Analysis.”, Nutrients., 2020-Apr-17.
  3. Diego A Bonilla, Yurany Moreno, Camila Gho, Jorge L Petro, Adrián Odriozola-Martínez, Richard B Kreider, “Effects of Ashwagandha ( Withania somnifera) on Physical Performance: Systematic Review and Bayesian Meta-Analysis”, J Funct Morphol Kinesiol., 2021 Feb 11.
  4. Pratte MA, Nanavati KB, Young V, Morley CP, “An alternative treatment for anxiety: a systematic review of human trial results reported for the Ayurvedic herb ashwagandha (Withania somnifera)”, J Altern Complement Med., 2014 Dec.
  5. Sara Fuladi, Seyed Ahmad Emami, Amir Hooshang Mohammadpour, Asieh Karimani, Ali Akhondpour Manteghi, Amirhossein Sahebkar, “Assessment of Withania Somnifera Root Extract Efficacy in Patients With Generalized Anxiety Disorder: A Randomized Double-Blind Placebo-Controlled Trial”, Curr Clin Pharmacol., 2020 Apr 13.
  6. Lopresti AL, Smith SJ, Malvi H, Kodgule R, “An investigation into the stress-relieving and pharmacological actions of an ashwagandha (Withania somnifera) extract: A randomized, double-blind, placebo-controlled study”, Medicine (Baltimore)., 2019 Sep.
  7. Kumarpillai Gopukumar, Shefali Thanawala, Venkateswarlu Somepalli, T S Sathyanaryana Rao, Vijaya Bhaskar Thamatam, Sanjaya Chauhan, “Efficacy and Safety of Ashwagandha Root Extract on Cognitive Functions in Healthy, Stressed Adults: A Randomized, Double-Blind, Placebo-Controlled Study”, Evid Based Complement Alternat Med., 2021 Nov 30.
  8. Salve J, Pate S, Debnath K, Langade D, “Adaptogenic and Anxiolytic Effects of Ashwagandha Root Extract in Healthy Adults: A Double-blind, Randomized, Placebo-controlled Clinical Study”, Cureus., 2019 Dec 25.
  9. Choudhary D, Bhattacharyya S, Joshi K, “Body Weight Management in Adults Under Chronic Stress Through Treatment With Ashwagandha Root Extract: A Double-Blind, Randomized, Placebo-Controlled Trial”, J Evid Based Complementary Altern Med., 2017 Jan.
  10. A Remenapp, K Coyle, T Orange, T Lynch, D Hooper, S Hooper, K Conway, H A Hausenblas, “Efficacy of Withania somnifera supplementation on adult's cognition and mood”, J Ayurveda Integr Med., 2021 Nov 25.
  11. Kae Ling Cheah, Mohd Noor Norhayati, Lili Husniati Yaacob, Razlina Abdul Rahman, “Effect of Ashwagandha (Withania somnifera) extract on sleep: A systematic review and meta-analysis”, PLoS One., 2021 Sep 24.
  12. Braun C, Anderson C, “Applied Pathophysiology: A conceptual approach to the mechanisms of disease 3rd Edition”, Applied Pathophysiology: A conceptual approach to the mechanisms of disease 3rd Edition., 2017.
  13. Wankhede S, Langade D, Joshi K, Sinha SR, Bhattacharyya S, “Examining the effect of Withania somnifera supplementation on muscle strength and recovery: a randomized controlled trial”, J Int Soc Sports Nutr., 2015 Nov 25.
  14. Ziegenfuss TN, Kedia AW, Sandrock JE, Raub BJ, Kerksick CM, Lopez HL, “Effects of an Aqueous Extract of Withania somnifera on Strength Training Adaptations and Recovery: The STAR Trial”, Nutrients., 2018 Nov 20.
  15. Shenoy S, Chaskar U, Sandhu JS, Paadhi MM, “Effects of eight-week supplementation of Ashwagandha on cardiorespiratory endurance in elite Indian cyclists”, J Ayurveda Integr Med., 2012 Oct.
  16. Shashank Tiwari, Sandeep Kumar Gupta, Anklesh Kumar Pathak, “A double-blind, randomized, placebo-controlled trial on the effect of Ashwagandha (Withania somnifera dunal.) root extract in improving cardiorespiratory endurance and recovery in healthy athletic adults”, J Ethnopharmacol., 2021 May 23.
  17. Singh P, Salman KA, Shameem M, Warsi MS, “as Add-On Therapy for COPD Patients: A Randomized, Placebo-Controlled, Double-Blind Study.”, Front Pharmacol., 2022.
  18. Tharakan A, Shukla H, Benny IR, Tharakan M, George L, Koshy S, “Immunomodulatory Effect of (Ashwagandha) Extract-A Randomized, Double-Blind, Placebo Controlled Trial with an Open Label Extension on Healthy Participants.”, J Clin Med., 2021-Aug-18.
  19. Chauhan S, Srivastava MK, Pathak AK, “Effect of standardized root extract of ashwagandha () on well-being and sexual performance in adult males: A randomized controlled trial.”, Health Sci Rep., 2022-Jul.
  20. Verma N, Gupta SK, Tiwari S, Mishra AK, “Safety of Ashwagandha Root Extract: A Randomized, Placebo-Controlled, study in Healthy Volunteers.”, Complement Ther Med., 2021-Mar.
  21. Tandon N, Yadav SS, “Safety and clinical effectiveness of Withania Somnifera (Linn.) Dunal root in human ailments.”, J Ethnopharmacol., 2020-Jun-12.
  22. Lubarska M, Hałasiński P, Hryhorowicz S, Mahadea DS, Łykowska-Szuber L, Eder P, Dobrowolska A, Krela-Kaźmierczak I, “Liver Dangers of Herbal Products: A Case Report of Ashwagandha-Induced Liver Injury.”, Int J Environ Res Public Health., 2023-Feb-22.
  23. Tóth M, Benedek AE, Longerich T, Seitz HK, “-induced acute liver injury: A case report.”, Clin Case Rep., 2023-Mar.
  24. Suryawanshi G, Abdallah M, Thomson M, Desai N, Chauhan A, Lim N, “Ashwagandha-Associated Acute Liver Failure Requiring Liver Transplantation.”, Am J Ther., 2023.
  25. Pusec CM, Wolsky R, Llerena C, Sura P, “A Case of Supplement-Induced Hepatitis.”, Cureus., 2022-Oct.
  26. Ireland PJ, Hardy T, Burt AD, Donnelly MC, “Drug-induced hepatocellular injury due to herbal supplement ashwagandha.”, J R Coll Physicians Edinb., 2021-Dec.
  27. Björnsson HK, Björnsson ES, Avula B, Khan IA, Jonasson JG, Ghabril M, Hayashi PH, Navarro V, “Ashwagandha-induced liver injury: A case series from Iceland and the US Drug-Induced Liver Injury Network.”, Liver Int., 2020-Apr.
  28. Adrian L Lopresti, Stephen J Smith, Peter D Drummond, “Modulation of the hypothalamic-pituitary-adrenal (HPA) axis by plants and phytonutrients: a systematic review of human trials”, Nutr Neurosci., 2021 Mar 2.
  29. Cooley K, Szczurko O, Perri D, Mills EJ, Bernhardt B, Zhou Q, Seely D, “Naturopathic care for anxiety: a randomized controlled trial ISRCTN78958974”, PLoS One., 2009 Aug 31.
  30. Ambiye VR, Langade D, Dongre S, Aptikar P, Kulkarni M, Dongre A, “Clinical Evaluation of the Spermatogenic Activity of the Root Extract of Ashwagandha (Withania somnifera) in Oligospermic Males: A Pilot Study”, Evid Based Complement Alternat Med., 2013.
  31. Chengappa KN, Bowie CR, Schlicht PJ, Fleet D, Brar JS, Jindal R, “Randomized placebo-controlled adjunctive study of an extract of withania somnifera for cognitive dysfunction in bipolar disorder”, J Clin Psychiatry., 2013 Nov.

Beta-Alanine

  1. Saunders B, Elliott-Sale K, Artioli GG, Swinton PA, Dolan E, Roschel H, Sale C, Gualano B, “β-alanine supplementation to improve exercise capacity and performance: a systematic review and meta-analysis”, Br J Sports Med., 2017 Apr.
  2. Alexander A Boldyrev, Giancarlo Aldini, Wim Derave, “Physiology and pathophysiology of carnosine”, Physiol Rev., 2013 Oct.
  3. Eimear Dolan, Paul A Swinton, Vitor de Salles Painelli, Benedict Stephens Hemingway, Bruna Mazzolani, Fabiana Infante Smaira, Bryan Saunders, Guilherme G Artioli, Bruno Gualano, “A Systematic Risk Assessment and Meta-Analysis on the Use of Oral β-Alanine Supplementation”, Adv Nutr., 2019 May 1.
  4. Pedro Perim, Felipe Miguel Marticorena, Felipe Ribeiro, Gabriel Barreto, Nathan Gobbi, Chad Kerksick, Eimear Dolan, Bryan Saunders, “Can the Skeletal Muscle Carnosine Response to Beta-Alanine Supplementation Be Optimized?”, Front Nutr., 2019 Aug 27.
  5. Alyssa N Varanoske, Jay R Hoffman, David D Church, Nicholas A Coker, Kayla M Baker, Sarah J Dodd, Roger C Harris, Leonardo P Oliveira, Virgil L Dawson, Ran Wang, David H Fukuda, Jeffrey R Stout, “Comparison of sustained-release and rapid-release β-alanine formulations on changes in skeletal muscle carnosine and histidine content and isometric performance following a muscle-damaging protocol”, Amino Acids., 2019 Jan.
  6. David D Church, Jay R Hoffman, Alyssa N Varanoske, Ran Wang, Kayla M Baker, Michael B La Monica, Kyle S Beyer, Sarah J Dodd, Leonardo P Oliveira, Roger C Harris, David H Fukuda, Jeffrey R Stout, “Comparison of Two β-Alanine Dosing Protocols on Muscle Carnosine Elevations”, J Am Coll Nutr., Nov-Dec 2017.

Creatine

  1. Rania L Dempsey, Michael F Mazzone, Linda N Meurer, “Does oral creatine supplementation improve strength? A meta-analysis”, J Fam Pract., 2002 Nov.
  2. Branch JD, “Effect of creatine supplementation on body composition and performance: a meta-analysis”, Int J Sport Nutr Exerc Metab., 2003 Jun.
  3. Lanhers C, Pereira B, Naughton G, Trousselard M, Lesage FX, Dutheil F, “Creatine Supplementation and Upper Limb Strength Performance: A Systematic Review and Meta-Analysis.”, Sports Med., 2017-Jan.
  4. Charlotte Lanhers, Bruno Pereira, Geraldine Naughton, Marion Trousselard, François-Xavier Lesage, Frédéric Dutheil, “Creatine Supplementation and Lower Limb Strength Performance: A Systematic Review and Meta-Analyses”, Sports Med., 2015 Sep.
  5. Forbes SC, Candow DG, Ostojic SM, Roberts MD, Chilibeck PD, “Meta-Analysis Examining the Importance of Creatine Ingestion Strategies on Lean Tissue Mass and Strength in Older Adults.”, Nutrients., 2021-Jun-02.
  6. Philip D Chilibeck, Mojtaba Kaviani, Darren G Candow, Gordon A Zello, “Effect of creatine supplementation during resistance training on lean tissue mass and muscular strength in older adults: a meta-analysis”, Open Access J Sports Med., 2017 Nov 2.
  7. Delpino FM, Figueiredo LM, Forbes SC, Candow DG, Santos HO, “Influence of age, sex, and type of exercise on the efficacy of creatine supplementation on lean body mass: A systematic review and meta-analysis of randomized clinical trials.”, Nutrition., 2022.
  8. Wu Y, Hu X, Chen L, “Effects of Creatine in Trained Athletes: A Meta-analysis of 21 Randomized Placebo-Controlled Trials.”, Am J Ther., 2020.
  9. Mielgo-Ayuso J, Calleja-Gonzalez J, Marqués-Jiménez D, Caballero-García A, Córdova A, Fernández-Lázaro D, “Effects of Creatine Supplementation on Athletic Performance in Soccer Players: A Systematic Review and Meta-Analysis.”, Nutrients., 2019-Mar-31.
  10. Roschel H, Gualano B, Ostojic SM, Rawson ES, “Creatine Supplementation and Brain Health.”, Nutrients., 2021-Feb-10.
  11. Forbes SC, Cordingley DM, Cornish SM, Gualano B, Roschel H, Ostojic SM, Rawson ES, Roy BD, Prokopidis K, Giannos P, Candow DG, “Effects of Creatine Supplementation on Brain Function and Health.”, Nutrients., 2022-Feb-22.
  12. Avgerinos KI, Spyrou N, Bougioukas KI, Kapogiannis D, “Effects of creatine supplementation on cognitive function of healthy individuals: A systematic review of randomized controlled trials”, Exp Gerontol., 2018 Jul 15.
  13. Prokopidis K, Giannos P, Triantafyllidis KK, Kechagias KS, Forbes SC, Candow DG, “Effects of creatine supplementation on memory in healthy individuals: a systematic review and meta-analysis of randomized controlled trials.”, Nutr Rev., 2023-Mar-10.
  14. Kious BM, Kondo DG, Renshaw PF, “Creatine for the Treatment of Depression.”, Biomolecules., 2019-Aug-23.
  15. Kutz MR, Gunter MJ, “Creatine monohydrate supplementation on body weight and percent body fat”, J Strength Cond Res., 2003 Nov.
  16. Ostojic SM, Ahmetovic Z, “Gastrointestinal distress after creatine supplementation in athletes: are side effects dose dependent?”, Res Sports Med., 2008.
  17. Damien Gras, Charlotte Lanhers, Reza Bagheri, Ukadike Chris Ugbolue, Emmanuel Coudeyre, Bruno Pereira, Marek Zak, Jean-Baptiste Bouillon-Minois, Frédéric Dutheil, “Creatine supplementation and VO 2 max: a systematic review and meta-analysis”, Crit Rev Food Sci Nutr., 2021 Dec 3.
  18. I Mujika, S Padilla, “Creatine supplementation as an ergogenic aid for sports performance in highly trained athletes: a critical review”, Int J Sports Med., 1997 Oct.
  19. Wallimann T, Tokarska-Schlattner M, Schlattner U, “The creatine kinase system and pleiotropic effects of creatine”, Amino Acids., 2011 May.
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  24. Hamada K, Randall VA, “Inhibitory autocrine factors produced by the mesenchyme-derived hair follicle dermal papilla may be a key to male pattern baldness”, Br J Dermatol., 2006 Apr.
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  26. Vatani DS, Faraji J, Soori R, Mogharnasi M, “The effects of creatine supplementation on performance and hormonal response in amateur swimmers”, SCI SPORT., 2011 Nov.
  27. Arazi H, Rahmaninia F, Hosseini K, Asadi A, “Effects of short term creatine supplementation and resistance exercises on resting hormonal and cardiovascular responses”, SCI SPORT., 2015 Apr.
  28. Cook CJ, Crewther BT, Kilduff LP, Drawer S, Gaviglio CM, “Skill execution and sleep deprivation: effects of acute caffeine or creatine supplementation - a randomized placebo-controlled trial”, J Int Soc Sports Nutr., 2011 Feb 16.
  29. Cooke MB, Brabham B, Buford TW, Shelmadine BD, McPheeters M, Hudson GM, Stathis C, Greenwood M, Kreider R, Willoughby DS, “Creatine supplementation post-exercise does not enhance training-induced adaptations in middle to older aged males”, Eur J Appl Physiol., 2014 Jun.
  30. Crowe MJ, O'Connor DM, Lukins JE, “The effects of beta-hydroxy-beta-methylbutyrate (HMB) and HMB/creatine supplementation on indices of health in highly trained athletes”, Int J Sport Nutr Exerc Metab., 2003 Jun.
  31. Hoffman J, Ratamess N, Kang J, Mangine G, Faigenbaum A, Stout J, “Effect of creatine and beta-alanine supplementation on performance and endocrine responses in strength/power athletes”, Int J Sport Nutr Exerc Metab., 2006 Aug.
  32. Eijnde BO, Hespel P, “Short-term creatine supplementation does not alter the hormonal response to resistance training”, Med Sci Sports Exerc., 2001 Mar.
  33. Volek JS, Ratamess NA, Rubin MR, Gómez AL, French DN, McGuigan MM, Scheett TP, Sharman MJ, Häkkinen K, Kraemer WJ, “The effects of creatine supplementation on muscular performance and body composition responses to short-term resistance training overreaching”, Eur J Appl Physiol., 2004 May.
  34. Faraji H, Arazi H, Vatani D, Hakimi M, “The effects of creatine supplementation on sprint running performance and selected hormonal responses”, S AFR J RES SPORT PH., 2010.
  35. Rahimi R, Faraji H, Vatani DS, Qaderi M, “Creatine supplementation alters the body's hormonal response to exercise”, Kinesiology., 2009.
  36. Volek JS, Boetes M, Bush JA, Putukian M, Sebastianelli WJ, Jraemer WJ, “Response of Testosterone and Cortisol Concentrations to High-Intensity Resistance Exercise Following Creatine Supplementation”, J STRENGTH COND RES., 1997.

Curcumin

  1. Hewlings SJ, Kalman DS, “Curcumin: A Review of Its' Effects on Human Health”, Foods., 2017 Oct 22.
  2. Anand P, Kunnumakkara AB, Newman RA, Aggarwal BB, “Bioavailability of curcumin: problems and promises”, Mol Pharm., 2007 Nov-Dec.
  3. Shoba G, Joy D, Joseph T, Majeed M, Rajendran R, Srinivas PS, “Influence of piperine on the pharmacokinetics of curcumin in animals and human volunteers”, Planta Med., 1998 May.
  4. Jamwal R, “Bioavailable curcumin formulations: A review of pharmacokinetic studies in healthy volunteers”, J Integr Med., 2018 Nov.
  5. Jäger R, Lowery RP, Calvanese AV, Joy JM, Purpura M, Wilson JM, “Comparative absorption of curcumin formulations”, Nutr J., 2014 Jan 24.
  6. Yallapu MM, Jaggi M, Chauhan SC, “Curcumin nanoformulations: a future nanomedicine for cancer.”, Drug Discov Today., 2012-Jan.
  7. Yu H, Huang Q, “Improving the oral bioavailability of curcumin using novel organogel-based nanoemulsions.”, J Agric Food Chem., 2012-May-30.
  8. Ferguson JJA, Abbott KA, Garg ML, “Anti-inflammatory effects of oral supplementation with curcumin: a systematic review and meta-analysis of randomized controlled trials.”, Nutr Rev., 2021-Aug-09.
  9. Tabrizi R, Vakili S, Akbari M, Mirhosseini N, Lankarani KB, Rahimi M, Mobini M, Jafarnejad S, Vahedpoor Z, Asemi Z, “The effects of curcumin-containing supplements on biomarkers of inflammation and oxidative stress: A systematic review and meta-analysis of randomized controlled trials.”, Phytother Res., 2019-Feb.
  10. Gorabi AM, Razi B, Aslani S, Abbasifard M, Imani D, Sathyapalan T, Sahebkar A, “Effect of curcumin on proinflammatory cytokines: A meta-analysis of randomized controlled trials.”, Cytokine., 2021-Jul.
  11. Alizadeh M, Kheirouri S, “Curcumin reduces malondialdehyde and improves antioxidants in humans with diseased conditions: a comprehensive meta-analysis of randomized controlled trials.”, Biomedicine (Taipei)., 2019-Dec.
  12. Jakubczyk K, Drużga A, Katarzyna J, Skonieczna-Żydecka K, “Antioxidant Potential of Curcumin-A Meta-Analysis of Randomized Clinical Trials.”, Antioxidants (Basel)., 2020-Nov-06.
  13. Fusar-Poli L, Vozza L, Gabbiadini A, Vanella A, Concas I, Tinacci S, Petralia A, Signorelli MS, Aguglia E, “Curcumin for depression: a meta-analysis”, Crit Rev Food Sci Nutr., 2019 Aug 19.
  14. Wang Z, Zhang Q, Huang H, Liu Z, “The efficacy and acceptability of curcumin for the treatment of depression or depressive symptoms: A systematic review and meta-analysis.”, J Affect Disord., 2021-Mar-01.
  15. Ng QX, Koh SSH, Chan HW, Ho CYX, “Clinical Use of Curcumin in Depression: A Meta-Analysis.”, J Am Med Dir Assoc., 2017-Jun-01.
  16. Wang Z, Singh A, Jones G, Winzenberg T, Ding C, Chopra A, Das S, Danda D, Laslett L, Antony B, “Efficacy and Safety of Turmeric Extracts for the Treatment of Knee Osteoarthritis: a Systematic Review and Meta-analysis of Randomised Controlled Trials.”, Curr Rheumatol Rep., 2021-Jan-28.
  17. Wu J, Lv M, Zhou Y, “Efficacy and side effect of curcumin for the treatment of osteoarthritis: A meta-analysis of randomized controlled trials.”, Pak J Pharm Sci., 2019-Jan.
  18. Dai W, Yan W, Leng X, Chen J, Hu X, Ao Y, “Effectiveness of Curcuma longa extract versus placebo for the treatment of knee osteoarthritis: A systematic review and meta-analysis of randomized controlled trials.”, Phytother Res., 2021-Nov.
  19. Hsiao AF, Lien YC, Tzeng IS, Liu CT, Chou SH, Horng YS, “The efficacy of high- and low-dose curcumin in knee osteoarthritis: A systematic review and meta-analysis.”, Complement Ther Med., 2021-Dec.
  20. Kristopher Paultre, William Cade, Daniel Hernandez, John Reynolds, Dylan Greif, Thomas Michael Best, “Therapeutic effects of turmeric or curcumin extract on pain and function for individuals with knee osteoarthritis: a systematic review”, BMJ Open Sport Exerc Med., 2021 Jan 13.
  21. Goulart RA, Barbalho SM, Lima VM, Souza GA, Matias JN, Araújo AC, Rubira CJ, Buchaim RL, Buchaim DV, Carvalho ACA, Guiguer ÉL, “Effects of the Use of Curcumin on Ulcerative Colitis and Crohn's Disease: A Systematic Review.”, J Med Food., 2021-Jul.
  22. Goulart RA, Barbalho SM, Rubira CJ, Araújo AC, Lima VM, Rogerio Leoni B, Guiguer EL, “Curcumin therapy for ulcerative colitis remission: systematic review and meta-analysis.”, Expert Rev Gastroenterol Hepatol., 2020-Dec.
  23. Ting Zheng, Xin Wang, Zongran Chen, Anqi He, Zicheng Zheng, Gang Liu, “Efficacy of adjuvant curcumin therapy in ulcerative colitis: A meta-analysis of randomized controlled trials”, J Gastroenterol Hepatol., 2020 May.
  24. Lao CD, Ruffin MT 4th, Normolle D, Heath DD, Murray SI, Bailey JM, Boggs ME, Crowell J, Rock CL, Brenner DE, “Dose escalation of a curcuminoid formulation”, BMC Complement Altern Med., 2006 Mar 17.
  25. Sharma RA, Euden SA, Platton SL, Cooke DN, Shafayat A, Hewitt HR, Marczylo TH, Morgan B, Hemingway D, Plummer SM, Pirmohamed M, Gescher AJ, Steward WP, “Phase I clinical trial of oral curcumin: biomarkers of systemic activity and compliance”, Clin Cancer Res., 2004 Oct 15.
  26. Cheng AL, Hsu CH, Lin JK, Hsu MM, Ho YF, Shen TS, Ko JY, Lin JT, Lin BR, Ming-Shiang W, Yu HS, Jee SH, Chen GS, Chen TM, Chen CA, Lai MK, Pu YS, Pan MH, Wang YJ, Tsai CC, Hsieh CY, “Phase I clinical trial of curcumin, a chemopreventive agent, in patients with high-risk or pre-malignant lesions”, Anticancer Res., 2001 Jul-Aug.
  27. Kanit Pungcharoenkul, Phensri Thongnopnua, “Effect of different curcuminoid supplement dosages on total in vivo antioxidant capacity and cholesterol levels of healthy human subjects”, Phytother Res., 2011 Nov.
  28. Lopresti AL, Hood SD, Drummond PD, “Multiple antidepressant potential modes of action of curcumin: a review of its anti-inflammatory, monoaminergic, antioxidant, immune-modulating and neuroprotective effects”, J Psychopharmacol., 2012 Dec.
  29. Lin JK, “Molecular targets of curcumin.”, Adv Exp Med Biol., 2007.
  30. Zhou H, Beevers CS, Huang S, “The targets of curcumin.”, Curr Drug Targets., 2011-Mar-01.

Fish Oil

  1. Burhani MD, Rasenick MM, “Fish oil and depression: The skinny on fats”, J Integr Neurosci., 2017.
  2. Stark KD, Beblo S, Murthy M, Buda-Abela M, Janisse J, Rockett H, Whitty JE, Martier SS, Sokol RJ, Hannigan JH, Salem N Jr, “Comparison of bloodstream fatty acid composition from African-American women at gestation, delivery, and postpartum”, J Lipid Res., 2005 Mar.
  3. Wei MY, Jacobson TA, “Effects of eicosapentaenoic acid versus docosahexaenoic acid on serum lipids: a systematic review and meta-analysis”, Curr Atheroscler Rep., 2011 Dec.
  4. L Axelrod, J Camuso, E Williams, K Kleinman, E Briones, D Schoenfeld, “Effects of a Small Quantity of omega-3 Fatty Acids on Cardiovascular Risk Factors in NIDDM. A Randomized, Prospective, Double-Blind, Controlled Study”, Diabetes Care., 1994 Jan.
  5. Annuzzi G, Rivellese A, Capaldo B, Di Marino L, Iovine C, Marotta G, Riccardi G, “A controlled study on the effects of n-3 fatty acids on lipid and glucose metabolism in non-insulin-dependent diabetic patients”, Atherosclerosis., 1991 Mar.
  6. Boberg M, Pollare T, Siegbahn A, Vessby B, “Supplementation with n-3 fatty acids reduces triglycerides but increases PAI-1 in non-insulin-dependent diabetes mellitus”, Eur J Clin Invest., 1992 Oct.
  7. Oelrich B, Dewell A, Gardner CD, “Effect of fish oil supplementation on serum triglycerides, LDL cholesterol and LDL subfractions in hypertriglyceridemic adults”, Nutr Metab Cardiovasc Dis., 2011 Sep 15.
  8. Clark WF, Parbtani A, Naylor CD, Levinton CM, Muirhead N, Spanner E, Huff MW, Philbrick DJ, Holub BJ, “Fish oil in lupus nephritis: clinical findings and methodological implications”, Kidney Int., 1993 Jul.
  9. Davidson MH, Stein EA, Bays HE, Maki KC, Doyle RT, Shalwitz RA, Ballantyne CM, Ginsberg HN, COMBination of prescription Omega-3 with Simvastatin (COMBOS) Investigators, “Efficacy and tolerability of adding prescription omega-3 fatty acids 4 g/d to simvastatin 40 mg/d in hypertriglyceridemic patients: an 8-week, randomized, double-blind, placebo-controlled study”, Clin Ther., 2007 Jul.
  10. Connor WE, Prince MJ, Ullmann D, Riddle M, Hatcher L, Smith FE, Wilson D, “The hypotriglyceridemic effect of fish oil in adult-onset diabetes without adverse glucose control”, Ann N Y Acad Sci., 1993 Jun 14.
  11. Maki KC, Lawless AL, Kelley KM, Dicklin MR, Schild AL, Rains TM, “Prescription omega-3-acid ethyl esters reduce fasting and postprandial triglycerides and modestly reduce pancreatic β-cell response in subjects with primary hypertriglyceridemia”, Prostaglandins Leukot Essent Fatty Acids., 2011 Sep-Oct.
  12. Krebs JD, Browning LM, McLean NK, Rothwell JL, Mishra GD, Moore CS, Jebb SA, “Additive benefits of long-chain n-3 polyunsaturated fatty acids and weight-loss in the management of cardiovascular disease risk in overweight hyperinsulinaemic women”, Int J Obes (Lond)., 2006 Oct.
  13. Simão AN, Lozovoy MA, Bahls LD, Morimoto HK, Simão TN, Matsuo T, Dichi I, “Blood pressure decrease with ingestion of a soya product (kinako) or fish oil in women with the metabolic syndrome: role of adiponectin and nitric oxide”, Br J Nutr., 2012 Feb 8.
  14. Ramel A, Martinez JA, Kiely M, Bandarra NM, Thorsdottir I, “Moderate consumption of fatty fish reduces diastolic blood pressure in overweight and obese European young adults during energy restriction”, Nutrition., 2010 Feb.
  15. Campbell F, Dickinson HO, Critchley JA, Ford GA, Bradburn M, “A systematic review of fish-oil supplements for the prevention and treatment of hypertension”, Eur J Prev Cardiolog., 2012 Jan 30.
  16. Morgan WA, Raskin P, Rosenstock J, “A comparison of fish oil or corn oil supplements in hyperlipidemic subjects with NIDDM”, Diabetes Care., 1995 Jan.
  17. Cazzola R, Russo-Volpe S, Miles EA, Rees D, Banerjee T, Roynette CE, Wells SJ, Goua M, Wahle KW, Calder PC, Cestaro B, “Age- and dose-dependent effects of an eicosapentaenoic acid-rich oil on cardiovascular risk factors in healthy male subjects”, Atherosclerosis., 2007 Jul.
  18. Rizza S, Tesauro M, Cardillo C, Galli A, Iantorno M, Gigli F, Sbraccia P, Federici M, Quon MJ, Lauro D, “Fish oil supplementation improves endothelial function in normoglycemic offspring of patients with type 2 diabetes”, Atherosclerosis., 2009 Oct.
  19. Liao Y, Xie B, Zhang H, He Q, Guo L, Subramaniapillai M, Fan B, Lu C, Mclntyer RS, “Efficacy of omega-3 PUFAs in depression: A meta-analysis”, Transl Psychiatry., 2019 Aug 5.
  20. Duffy EM, Meenagh GK, McMillan SA, Strain JJ, Hannigan BM, Bell AL, “The clinical effect of dietary supplementation with omega-3 fish oils and/or copper in systemic lupus erythematosus”, J Rheumatol., 2004 Aug.
  21. Westberg G, Tarkowski A, “Effect of MaxEPA in patients with SLE. A double-blind, crossover study”, Scand J Rheumatol., 1990.
  22. Wright SA, O'Prey FM, McHenry MT, Leahey WJ, Devine AB, Duffy EM, Johnston DG, Finch MB, Bell AL, McVeigh GE, “A randomised interventional trial of omega-3-polyunsaturated fatty acids on endothelial function and disease activity in systemic lupus erythematosus”, Ann Rheum Dis., 2008 Jun.
  23. Walton AJ, Snaith ML, Locniskar M, Cumberland AG, Morrow WJ, Isenberg DA, “Dietary fish oil and the severity of symptoms in patients with systemic lupus erythematosus”, Ann Rheum Dis., 1991 Jul.
  24. U N Das, “Beneficial effect of eicosapentaenoic and docosahexaenoic acids in the management of systemic lupus erythematosus and its relationship to the cytokine network”, Prostaglandins Leukot Essent Fatty Acids., 1994 Sep.
  25. Albert BB, Cameron-Smith D, Hofman PL, Cutfield WS, “Oxidation of marine omega-3 supplements and human health”, Biomed Res Int., 2013.
  26. Jan Oscarsson, Eva Hurt-Camejo, “Omega-3 fatty acids eicosapentaenoic acid and docosahexaenoic acid and their mechanisms of action on apolipoprotein B-containing lipoproteins in humans: a review”, Lipids Health Dis., 2017 Aug 10.
  27. Cristiana-Ioana Bercea, Graeme S Cottrell, Francesco Tamagnini, Alister J McNeish, “Omega-3 polyunsaturated fatty acids and hypertension: a review of vasodilatory mechanisms of docosahexaenoic acid and eicosapentaenoic acid”, Br J Pharmacol., 2021 Feb.
  28. Philip C Calder, “Omega-3 fatty acids and inflammatory processes: from molecules to man”, Biochem Soc Trans., 2017 Oct 15.

Garlic

  1. Tudu CK, Dutta T, Ghorai M, Biswas P, Samanta D, Oleksak P, Jha NK, Kumar M, Radha , Proćków J, Pérez de la Lastra JM, Dey A, “Traditional uses, phytochemistry, pharmacology and toxicology of garlic (), a storehouse of diverse phytochemicals: A review of research from the last decade focusing on health and nutritional implications.”, Front Nutr., 2022.
  2. Askari M, Mozaffari H, Darooghegi Mofrad M, Jafari A, Surkan PJ, Amini MR, Azadbakht L, “Effects of garlic supplementation on oxidative stress and antioxidative capacity biomarkers: A systematic review and meta-analysis of randomized controlled trials.”, Phytother Res., 2021-Jun.
  3. Moosavian SP, Arab A, Paknahad Z, Moradi S, “The effects of garlic supplementation on oxidative stress markers: A systematic review and meta-analysis of randomized controlled trials.”, Complement Ther Med., 2020-May.
  4. Taghizadeh M, Hamedifard Z, Jafarnejad S, “Effect of garlic supplementation on serum C-reactive protein level: A systematic review and meta-analysis of randomized controlled trials.”, Phytother Res., 2019-Feb.
  5. Darooghegi Mofrad M, Milajerdi A, Koohdani F, Surkan PJ, Azadbakht L, “Garlic Supplementation Reduces Circulating C-reactive Protein, Tumor Necrosis Factor, and Interleukin-6 in Adults: A Systematic Review and Meta-analysis of Randomized Controlled Trials.”, J Nutr., 2019-Apr-01.
  6. Mehdi Koushki, Nasrin Amiri-Dashatan, Yasin Pourfarjam, Amir Hossein Doustimotlagh, “Effect of Garlic Intake on Inflammatory Mediators: A Systematic Review and Meta-Analysis of Randomised Controlled Trials”, Postgrad Med J., 2020 Feb 12.
  7. Maryam Kheirmandparizi, Pedram Keshavarz, Peyman Nowrouzi-Sohrabi, Mahnaz Hosseini-Bensenjan, Shahla Rezaei, Seyyed Mohammad Amin Kashani, Nazanin Zeidi, Reza Tabrizi, Abdolhamid Alkamel, “Effects of garlic extract on lipid profile in patients with coronary artery disease: A systematic review and meta-analysis of randomised clinical trials”, Int J Clin Pract., 2021 Oct 9.
  8. Li S, Guo W, Lau W, Zhang H, Zhan Z, Wang X, Wang H, “The association of garlic intake and cardiovascular risk factors: A systematic review and meta-analysis.”, Crit Rev Food Sci Nutr., 2022-Mar-29.
  9. Imaizumi VM, Laurindo LF, Manzan B, Guiguer EL, Oshiiwa M, Otoboni AMMB, Araujo AC, Tofano RJ, Barbalho SM, “Garlic: A systematic review of the effects on cardiovascular diseases.”, Crit Rev Food Sci Nutr., 2022-Feb-23.
  10. Yangyang Wang, Ping Huang, Yufei Wu, Duanrui Liu, Mingyu Ji, Huanjie Li, Yunshan Wang, “Association and mechanism of garlic consumption with gastrointestinal cancer risk: A systematic review and meta-analysis”, Oncol Lett., 2022 Apr.
  11. Borrelli F, Capasso R, Izzo AA, “Garlic (Allium sativum L.): adverse effects and drug interactions in humans.”, Mol Nutr Food Res., 2007-Nov.
  12. Stevinson C, Pittler MH, Ernst E, “Garlic for treating hypercholesterolemia. A meta-analysis of randomized clinical trials”, Ann Intern Med., 2000 Sep 19.
  13. Josling P, “Preventing the common cold with a garlic supplement: a double-blind, placebo-controlled survey”, Adv Ther., 2001 Jul-Aug.
  14. Mancardi D, Penna C, Merlino A, Del Soldato P, Wink DA, Pagliaro P, “Physiological and pharmacological features of the novel gasotransmitter: hydrogen sulfide.”, Biochim Biophys Acta., 2009-Jul.
  15. Li M, Yun W, Wang G, Li A, Gao J, He Q, “Roles and mechanisms of garlic and its extracts on atherosclerosis: A review.”, Front Pharmacol., 2022.
  16. Sánchez-Gloria JL, Arellano-Buendía AS, Juárez-Rojas JG, García-Arroyo FE, Argüello-García R, Sánchez-Muñoz F, Sánchez-Lozada LG, Osorio-Alonso H, “Cellular Mechanisms Underlying the Cardioprotective Role of Allicin on Cardiovascular Diseases.”, Int J Mol Sci., 2022-Aug-13.

L-Theanine

  1. Gail N Owen, Holly Parnell, Eveline A De Bruin, Jane A Rycroft, “The combined effects of L-theanine and caffeine on cognitive performance and mood”, Nutr Neurosci., 2008 Aug.
  2. Peter J Rogers, Jessica E Smith, Susan V Heatherley, C W Pleydell-Pearce, “Time for tea: mood, blood pressure and cognitive performance effects of caffeine and theanine administered alone and together”, Psychopharmacology (Berl)., 2008 Jan.
  3. Ai Yoto, Mao Motoki, Sato Murao, Hidehiko Yokogoshi, “Effects of L-theanine or caffeine intake on changes in blood pressure under physical and psychological stresses”, J Physiol Anthropol., 2012 Oct 29.
  4. Theertham P Rao, Motoko Ozeki, Lekh R Juneja, “In Search of a Safe Natural Sleep Aid”, J Am Coll Nutr., 2015.
  5. J F Borzelleca, D Peters, W Hall, “A 13-week dietary toxicity and toxicokinetic study with l-theanine in rats”, Food Chem Toxicol., 2006 Jul.
  6. T Terashima, J Takido, H Yokogoshi, “Time-dependent changes of amino acids in the serum, liver, brain and urine of rats administered with theanine”, Biosci Biotechnol Biochem., 1999 Apr.
  7. Manuel Gomez-Ramirez, Beth A Higgins, Jane A Rycroft, Gail N Owen, Jeannette Mahoney, Marina Shpaner, John J Foxe, “The deployment of intersensory selective attention: a high-density electrical mapping study of the effects of theanine”, Clin Neuropharmacol., Jan-Feb 2007.

Magnesium

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  2. Nicola Veronese, Ligia J Dominguez, Damiano Pizzol, Jacopo Demurtas, Lee Smith, Mario Barbagallo, “Oral Magnesium Supplementation for Treating Glucose Metabolism Parameters in People with or at Risk of Diabetes: A Systematic Review and Meta-Analysis of Double-Blind Randomized Controlled Trials”, Nutrients., 2021 Nov 15.
  3. Verma H, Garg R, “Effect of magnesium supplementation on type 2 diabetes associated cardiovascular risk factors: a systematic review and meta-analysis”, J Hum Nutr Diet., 2017 Oct.
  4. Qu Q, Rong R, Yu J, “Effect of magnesium supplementation on pregnancy outcome in gestational diabetes mellitus patients: A meta-analysis of randomized controlled trials.”, Food Sci Nutr., 2022-Oct.
  5. Guerrero-Romero F, Tamez-Perez HE, González-González G, Salinas-Martínez AM, Montes-Villarreal J, Treviño-Ortiz JH, Rodríguez-Morán M, “Oral magnesium supplementation improves insulin sensitivity in non-diabetic subjects with insulin resistance. A double-blind placebo-controlled randomized trial.”, Diabetes Metab., 2004-Jun.
  6. Guerrero-Romero F, Rodríguez-Morán M, “Magnesium improves the beta-cell function to compensate variation of insulin sensitivity: double-blind, randomized clinical trial”, Eur J Clin Invest., 2011 Apr.
  7. Mooren FC, Krüger K, Völker K, Golf SW, Wadepuhl M, Kraus A, “Oral magnesium supplementation reduces insulin resistance in non-diabetic subjects - a double-blind, placebo-controlled, randomized trial”, Diabetes Obes Metab., 2011 Mar.
  8. Rodríguez-Morán M, Guerrero-Romero F, “Oral magnesium supplementation improves insulin sensitivity and metabolic control in type 2 diabetic subjects: a randomized double-blind controlled trial”, Diabetes Care., 2003 Apr.
  9. Sacks FM, Willett WC, Smith A, Brown LE, Rosner B, Moore TJ, “Effect on blood pressure of potassium, calcium, and magnesium in women with low habitual intake”, Hypertension., 1998 Jan.
  10. Guerrero-Romero F, Rodríguez-Morán M, “The effect of lowering blood pressure by magnesium supplementation in diabetic hypertensive adults with low serum magnesium levels: a randomized, double-blind, placebo-controlled clinical trial”, J Hum Hypertens., 2009 Apr.
  11. Lee S, Park HK, Son SP, Lee CW, Kim IJ, Kim HJ, “Effects of oral magnesium supplementation on insulin sensitivity and blood pressure in normo-magnesemic nondiabetic overweight Korean adults”, Nutr Metab Cardiovasc Dis., 2009 Dec.
  12. Hatzistavri LS, Sarafidis PA, Georgianos PI, Tziolas IM, Aroditis CP, Zebekakis PE, Pikilidou MI, Lasaridis AN, “Oral magnesium supplementation reduces ambulatory blood pressure in patients with mild hypertension”, Am J Hypertens., 2009 Oct.
  13. Kawano Y, Matsuoka H, Takishita S, Omae T, “Effects of magnesium supplementation in hypertensive patients: assessment by office, home, and ambulatory blood pressures”, Hypertension., 1998 Aug.
  14. Held K, Antonijevic IA, Künzel H, Uhr M, Wetter TC, Golly IC, Steiger A, Murck H, “Oral Mg(2+) supplementation reverses age-related neuroendocrine and sleep EEG changes in humans”, Pharmacopsychiatry., 2002 Jul.
  15. Behnood Abbasi, Masud Kimiagar, Khosro Sadeghniiat, Minoo M Shirazi, Mehdi Hedayati, Bahram Rashidkhani, “The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial”, J Res Med Sci., 2012 Dec.
  16. Nielsen FH, Johnson LK, Zeng H, “Magnesium supplementation improves indicators of low magnesium status and inflammatory stress in adults older than 51 years with poor quality sleep”, Magnes Res., 2010 Dec.
  17. Köseoglu E, Talaslioglu A, Gönül AS, Kula M, “The effects of magnesium prophylaxis in migraine without aura”, Magnes Res., 2008 Jun.
  18. Veronese N, Demurtas J, Pesolillo G, Celotto S, Barnini T, Calusi G, Caruso MG, Notarnicola M, Reddavide R, Stubbs B, Solmi M, Maggi S, Vaona A, Firth J, Smith L, Koyanagi A, Dominguez L, Barbagallo M, “Magnesium and health outcomes: an umbrella review of systematic reviews and meta-analyses of observational and intervention studies”, Eur J Nutr., 2019 Jan 25.
  19. Hsiao-Yean Chiu, Tu-Hsueh Yeh, Yin-Cheng Huang, Pin-Yuan Chen, “Effects of Intravenous and Oral Magnesium on Reducing Migraine: A Meta-analysis of Randomized Controlled Trials”, Pain Physician., 2016 Jan.
  20. Quaranta S, Buscaglia MA, Meroni MG, Colombo E, Cella S, “Pilot study of the efficacy and safety of a modified-release magnesium 250 mg tablet (Sincromag) for the treatment of premenstrual syndrome”, Clin Drug Investig., 2007.
  21. Walker AF, De Souza MC, Vickers MF, Abeyasekera S, Collins ML, Trinca LA, “Magnesium supplementation alleviates premenstrual symptoms of fluid retention”, J Womens Health., 1998 Nov.
  22. De Souza MC, Walker AF, Robinson PA, Bolland K, “A synergistic effect of a daily supplement for 1 month of 200 mg magnesium plus 50 mg vitamin B6 for the relief of anxiety-related premenstrual symptoms: a randomized, double-blind, crossover study”, J Womens Health Gend Based Med., 2000 Mar.
  23. Ranade VV, Somberg JC, “Bioavailability and pharmacokinetics of magnesium after administration of magnesium salts to humans”, Am J Ther., 2001 Sep-Oct.
  24. Krasimir Kostov, “Effects of Magnesium Deficiency on Mechanisms of Insulin Resistance in Type 2 Diabetes: Focusing on the Processes of Insulin Secretion and Signaling”, Int J Mol Sci., 2019 Mar 18.
  25. Ligia Dominguez, Nicola Veronese, Mario Barbagallo, “Magnesium and Hypertension in Old Age”, Nutrients., 2020 Dec 31.
  26. Sanam Dolati, Reza Rikhtegar, Amir Mehdizadeh, Mehdi Yousefi, “The Role of Magnesium in Pathophysiology and Migraine Treatment”, Biol Trace Elem Res., 2020 Aug.
  27. Mauskop A, Varughese J, “Why all migraine patients should be treated with magnesium.”, J Neural Transm (Vienna)., 2012-May.
  28. Walker AF, Marakis G, Christie S, Byng M, “Mg citrate found more bioavailable than other Mg preparations in a randomised, double-blind study”, Magnes Res., 2003 Sep.

Melatonin

  1. Chen KH, Zeng BY, Zeng BS, Sun CK, Cheng YS, Su KP, Wu YC, Chen TY, Lin PY, Liang CS, Hsu CW, Chu CS, Chen YW, Yeh PY, Wu MK, Tseng PT, Hsu CY, “The efficacy of exogenous melatonin supplement in ameliorating irritable bowel syndrome severity: A meta-analysis of randomized controlled trials.”, J Formos Med Assoc., 2022-Oct-15.
  2. Hurtuk A, Dome C, Holloman CH, Wolfe K, Welling DB, Dodson EE, Jacob A, “Melatonin: can it stop the ringing?”, Ann Otol Rhinol Laryngol., 2011-Jul.
  3. Felipe Mendes Delpino, Lílian Munhoz Figueiredo, Bruno Pereira Nunes, “Effects of melatonin supplementation on diabetes: A systematic review and meta-analysis of randomized clinical trials”, Clin Nutr., 2021 Jul.
  4. Delpino FM, Figueiredo LM, “Melatonin supplementation and anthropometric indicators of obesity: A systematic review and meta-analysis.”, Nutrition., 2021.
  5. Wang L, Wang C, Choi WS, “Use of Melatonin in Cancer Treatment: Where Are We?”, Int J Mol Sci., 2022-Mar-29.
  6. Ferracioli-Oda E, Qawasmi A, Bloch MH, “Meta-analysis: melatonin for the treatment of primary sleep disorders”, PLoS One., 2013 May 17.
  7. Carter MD, Juurlink DN, “Melatonin.”, CMAJ., 2012-Nov-20.

Vitamin D

  1. Bischoff-Ferrari HA, Dawson-Hughes B, Orav EJ, Staehelin HB, Meyer OW, Theiler R, Dick W, Willett WC, Egli A, “Monthly High-Dose Vitamin D Treatment for the Prevention of Functional Decline: A Randomized Clinical Trial”, JAMA Intern Med., 2016 Feb.
  2. Lawrence J Appel, Erin D Michos, Christine M Mitchell, Amanda L Blackford, Alice L Sternberg, Edgar R Miller 3rd, Stephen P Juraschek, Jennifer A Schrack, Sarah L Szanton, Jeanne Charleston, Melissa Minotti, Sheriza N Baksh, Robert H Christenson, Josef Coresh, Lea T Drye, Jack M Guralnik, Rita R Kalyani, Timothy B Plante, David M Shade, David L Roth, James Tonascia, STURDY Collaborative Research Group, “The Effects of Four Doses of Vitamin D Supplements on Falls in Older Adults : A Response-Adaptive, Randomized Clinical Trial”, Ann Intern Med., 2021 Feb.
  3. Lauren A Burt, Emma O Billington, Marianne S Rose, Richard Kremer, David A Hanley, Steven K Boyd, “Adverse Effects of High-Dose Vitamin D Supplementation on Volumetric Bone Density Are Greater in Females than Males”, J Bone Miner Res., 2020 Dec.

Zinc

  1. Institute of Medicine (US) Panel on Micronutrients, “Dietary Reference Intakes for Vitamin A, Vitamin K, Arsenic, Boron, Chromium, Copper, Iodine, Iron, Manganese, Molybdenum, Nickel, Silicon, Vanadium, and Zinc”, Institute of Medicine (US) Panel on Micronutrients., Dietary Reference Intakes for Vitamin A, Vitamin K, Arsenic, Boron, Chromium, Copper, Iodine, Iron, Manganese, Molybdenum, Nickel, Silicon, Vanadium, and Zinc.
  2. Vallee BL, Falchuk KH, “The biochemical basis of zinc physiology.”, Physiol Rev., 1993-Jan.
  3. Jennifer Hunter, Susan Arentz, Joshua Goldenberg, Guoyan Yang, Jennifer Beardsley, Stephen P Myers, Dominik Mertz, Stephen Leeder, “Zinc for the prevention or treatment of acute viral respiratory tract infections in adults: a rapid systematic review and meta-analysis of randomised controlled trials”, BMJ Open., 2021 Nov 2.
  4. Min Xian Wang, Shwe Sin Win, Junxiong Pang, “Zinc Supplementation Reduces Common Cold Duration among Healthy Adults: A Systematic Review of Randomized Controlled Trials with Micronutrients Supplementation”, Am J Trop Med Hyg., 2020 Jul.
  5. Harri Hemilä, “Zinc lozenges may shorten the duration of colds: a systematic review”, Open Respir Med J., 2011.
  6. Wang L, Song Y, “Efficacy of zinc given as an adjunct to the treatment of severe pneumonia: A meta-analysis of randomized, double-blind and placebo-controlled trials.”, Clin Respir J., 2018-Mar.
  7. Lassi ZS, Moin A, Bhutta ZA, “Zinc supplementation for the prevention of pneumonia in children aged 2 months to 59 months.”, Cochrane Database Syst Rev., 2016-Dec-04.
  8. Somaye Yosaee, Cain C T Clark, Zahra Keshtkaran, Mahkameh Ashourpour, Parisa Keshani, Sepideh Soltani, “Zinc in depression: From development to treatment: A comparative/ dose response meta-analysis of observational studies and randomized controlled trials”, Gen Hosp Psychiatry., Jan-Feb 2022.
  9. Sawada T, Yokoi K, “Effect of zinc supplementation on mood states in young women: a pilot study”, Eur J Clin Nutr., 2010 Mar.
  10. Laura M Pompano, Erick Boy, “Effects of Dose and Duration of Zinc Interventions on Risk Factors for Type 2 Diabetes and Cardiovascular Disease: A Systematic Review and Meta-Analysis”, Adv Nutr., 2020 Jul 28.
  11. Kelishadi R, Hashemipour M, Adeli K, Tavakoli N, Movahedian-Attar A, Shapouri J, Poursafa P, Rouzbahani A, “Effect of zinc supplementation on markers of insulin resistance, oxidative stress, and inflammation among prepubescent children with metabolic syndrome”, Metab Syndr Relat Disord., 2010 Dec.
  12. Hashemipour M, Kelishadi R, Shapouri J, Sarrafzadegan N, Amini M, Tavakoli N, Movahedian-Attar A, Mirmoghtadaee P, Poursafa P, “Effect of zinc supplementation on insulin resistance and components of the metabolic syndrome in prepubertal obese children”, Hormones (Athens)., 2009 Oct-Dec.
  13. Brittany E Yee, Phillip Richards, Jennifer Y Sui, Amanda Fleming Marsch, “Serum zinc levels and efficacy of zinc treatment in acne vulgaris: A systematic review and meta-analysis”, Dermatol Ther., 2020 Aug 29.
  14. Liu H, Yu H, Xia J, Liu L, Liu GJ, Sang H, Peinemann F, “Topical azelaic acid, salicylic acid, nicotinamide, sulphur, zinc and fruit acid (alpha-hydroxy acid) for acne.”, Cochrane Database Syst Rev., 2020-May-01.
  15. Singh M, Das RR, “Zinc for the common cold”, Cochrane Database Syst Rev., 2011 Feb 16.
  16. Dorota Skrajnowska, Barbara Bobrowska-Korczak, “Role of Zinc in Immune System and Anti-Cancer Defense Mechanisms”, Nutrients., 2019 Sep 22.
  17. Bjørklund G, Aaseth J, Skalny AV, Suliburska J, Skalnaya MG, Nikonorov AA, Tinkov AA, “Interactions of iron with manganese, zinc, chromium, and selenium as related to prophylaxis and treatment of iron deficiency.”, J Trace Elem Med Biol., 2017-May.
  18. Chandra RK, “Excessive intake of zinc impairs immune responses”, JAMA., 1984 Sep 21.
  19. Maria Maares, Hajo Haase, “Zinc and immunity: An essential interrelation”, Arch Biochem Biophys., 2016 Dec 1.
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