A List of Vitamins, Minerals and Herbs with their Health Benefits
There are a ton of supplements out there for the modern day athlete to consider when piecing together their nutrition plan. So I thought publishing the following list of vitamins, minerals and herbs accompanied by their benefits would be of help in making an intelligent decision about these supplements. Enjoy.
Ascorbic Acid – Natural form of vitamin C and also an antioxidant. Acts to protect other antioxidants, such as vitamin E. It increases the absorption of iron, and may reduce cholesterol levels and high blood pressure. Protects against blood clotting and bruising and promotes the healing of wounds and burns. Detoxifies many harmful substances and plays a key role in the immune system. Brain and spinal cord cells can be protected by significant quantities of vitamin C by its action on free radicals.
Bee Pollen – Valuable diuretic that builds resistance to weakness and disease, improves digestion and fights hypoglycemia. Composed of 10 to 15% protein, B-complex vitamins, vitamin C, amino acids, essential fatty acids, enzymes, carotene, calcium, copper, iron, magnesium, potassium, manganese, sodium, plant sterols, and simple sugars. Has antimicrobial affect. Strengthens the immune system. Reportedly useful in fighting depression, fatigue, cancer, and colon disorders.
Chromium Picolinate – Chromium is best absorbed by the body with this compound, which is called a chelate, ie, chromium chelated with picolinate, a naturally occurring amino acid metabolite. Chromium is an essential mineral that is involved with the metabolism of glucose and is vital also in the synthesis of cholesterol, fats, and protein. It helps maintain stable blood sugar levels through proper insulin utilization. The average American diet is reported to be deficient in chromium. Such deficiency can have many effects, including anxiety, fatigue, and glucose intolerance. Chromium picolinate has been reportedly used successfully to control blood cholesterol and blood glucose levels. It also is reported to help fat loss and increase lean muscle tissue. My own opinion is that this is one of the important ingredients because it helps you have a more constant blood sugar level and reduce the sharp swings in blood sugar that drive us all to be really hungry at times.
Chinese Licorice – Stimulates glands, rejuvenates, helps maintain intestinal tract (cleanses the colon) and is also an antioxidant. Stimulates the production of interferon. Has been reported to help fight occurrence of ulcers by increasing the amount of mucus secreting cells in the digestive system. Beneficial for depression, allergic disorders, asthma, fatigue, and inflammatory bowel disorders. Licorice derivatives have been recommended as a standard support for ulcer suffers in Europe.
Chromium Polynicotinate – Another source of chromium picolinate, however, this enters the bloodstream and activates three times faster. According to what I’ve been told, this ingredient is much more expensive than the plain chromium picolinate, hence is not used as frequently in weight loss formulas.
Green Tea Extract – Increases mental awareness, fights fatigue and helps diminish appetite. Also is a major antioxidant. May also lower risk of esophageal , stomach, colon, and skin cancer. May help also in delaying onset of arteriosclerosis. Contains numerous compounds, including the flavonoid catechin, that have anti-oxidant properties. It also shows promise as a weight loss aid that promotes the burning of fat and helps regulate blood sugar and insulin levels.
Guarana Extract – Increases mental alertness, fights fatigue and helps diminish appetite. A high energy source. Related to guar gum, which is good for curbing the appetite. Guar gum also has the ability to reduce cholesterol, triglycerides, low density lipoproteins, and binds with toxic substances , thus carrying them from the body.
Kola Nut Extract – Increases energy, circulation, and alertness.
L-Carnatine – Chemical structure similar to that of amino acids that builds lean muscle. It’s main function in the body is to transport long-chain fatty acids, which are burned within the cells to provide energy. Thus, it increases the use of fat as an energy source. It has the ability to lower blood triglyceride levels, prevent fatty buildup, aid in weight loss, and improve muscle strength. Of the several forms of carnatine available, the L-Carnatine is preferred.
Magnesium Aspartate – Magnesium helps convert blood sugar to energy. Neutralizes stomach acid. It is a vital catalyst in enzyme activity, especially those involved in energy production. Recent research has suggested that magnesium may aid in preventing cardiovascular disease, osteoporosis, certain forms of cancer, and reducing cholesterol levels.
MaHuang Extract – Helps convert fat into energy. Improves blood circulation and controls appetite. Also used as a decongestant. Helps in the elimination of fluids and stimulates the central nervous system. May also decrease appetite and elevate mood. Useful for allergies, asthma, colds, and other respiratory complaints, as well as for depression and obesity. Should not be used by persons who have anxiety attacks, glaucoma, heart disease, high blood pressure, or those taking MAO (monoamine oxidase inhibitor drug).
Potassium Citrate – Potassium increases energy, helps maintain liver and digestive tract. Used by body builders. Potassium is important for a healthy nervous system and a regular heart rhythm. It helps prevent stroke, aids in proper muscle contraction, and works together with sodium to control the body’s water balance. It is important for chemical reactions within the cells and aids in maintaining stable blood pressure and in transmitting electrochemical impulses. It also helps regulate the transfer of nutrients through cell membranes. This last function has been shown to decrease with age.
Red Korean Ginseng – Increases energy, reduces stress, stimulates mental and physical vigor and lowers cholesterol.
Spirulina – Satisfies the bodies hunger, purifies and builds the blood. Contains concentrations of nutrients unlike any other single grain, herb, or plant. A naturally digestible food that aids in protecting the immune system, helps cleanse and heal, and curbs appetite.
Shark Cartilage – The elastic portion of the shark skeleton is dried and pulverized to make this product. This cartilage contains a number of interesting active components, the most important of which is a type of protein that acts as an angiogenesis inhibitor, ie it acts to suppress the development of new blood vessels. This makes it very interesting in fighting a number of disorders, such as cancer, because the tumors only grow because they develop new networks of blood vessels to supply them with nutrients. Shark cartilage suppresses the formation of new blood vessels to help tumors grow and there are many cases where the tumors have stopped and then shrunk. A good reference book is “Sharks Don’t Get Cancer” by Dr. Lane, the founder of the company producing “Benefin”.
Siberian Ginseng – Increases energy, builds strength and stamina.
Photo Credit: House Of Sims
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Ascorbic acid does a lot of things inside and outside the body. It boosts the immune system, protects the cells from free radical damage and it also smooths out the texture of the skin when used topically. I see to eat that i get my daily Vitamin-C from natural fruits juices plus ascorbic acid supplements.