Sunday, November 10, 2019

Moringa Health Benefits

Moringa, Health Articles

Moringa oleifera is a plant that is native in South Asia, particulary in the tropical and subtropical regions. It is also called "drumstick tree" because of its long, slender, and triangular seed-pods. Some called it "horseradish tree" since the roots taste like horseradish. Other terms use to call it are "moringa" and "ben oil tree" or "benzolive tree." 

It has been used for its health benefits and medicinal properties since ancient times. Every part of the plant has been used to make medicine, its leaves, flowers, fruit, bark, seeds and root. It has antibacterial, antiviral, antifungal, anti-inflammatory, and antidepressant properties. It is also used for anemia, arthritis, joint pains, asthma, cancer, diarhea, diabetes, parasitic infections, intestinal spasms, intestinal ulcers, headache, fluid retention, aphrodisiac, epilepsy, immunity booster, stomach pain, heart problems, high blood pressure, kidney stones and thyroid disorders. Proponents also say that it can increase breast milk production.

Moringa has a lot of proteins, vitamins, and minerals. Its antioxidant properties helps protect cells from damage. In Southeast Asian countries, moringa oleifera are commonly grown as food. There are a lot of moringa health benefits since its leaves is a significant source of Vitamins B,  vitamin C, provitamin A (beta-carotene), calcium, vitamin K, manganese, and protein. You also get moringa health benefits from its drumsticks which are boiled until soft. The drumsticks are high in vitamin C, dietary fiber, potassium, magnesium, and manganese. Its seeds also contain high levels of vitamin C and it has good amounts of B vitamins and dietary minerals. Moringa oil which can be squeezed from moringa seeds has high concentration of behenic acid. The moringa roots has good amounts of polyphenols.

Moringa Side Effects & Safety

Ingesting moringa is safe the leaves, fruit, and seeds have been used as food for a thousand of years. A journal posted by the Phytotherapy Research said that Moringa leaves, seeds, bark, roots, sap, and flowers are used as traditional medicine by the locals and they use the leaves and immature seed pods for food. Also according to the journal, there were "no adverse effects were reported in association with human studies."

Moringa Health Benefits: Good Source of Protein

Moringa leaves are high in protein, a Food Chemistry journal said that "moringa leaves contain considerable amount of crude protein." It has also been use as Nile tilapia feed as an alternative protein source according to this journal.

Moringa Health Benefits: Full of Vitamins and Nutrients

Moringa oleifera can be an important source of many essential nutrients, according to the journal Current Drug Discovery Technologies it can be use as a tool to overcome nutritional deficiency. It also stated that moringa oleifera's leaves contains good amount of protein including Sulphur containing amino acids. It also has more vitamin C than oranges, higher concentration of vitamin A than carrots, higher calcium content than milk and more potassium compared to bananas. It also has nine (9) times more iron compared to spinach. It also has four times the amount of fiber compared to oat.

Moringa Health Benefits: Contains Powerful Antioxidant Properties

Antioxidants are compounds that play an important role in hindering and hunting free radicals in your body. It can give protection to the body against infections and degenerative diseases. Also having more free radicals in your body can cause oxidative stress, which is associated with chronic diseases like hypertension and type 2 diabetes.

According to a study posted by Plant Foods for Human Nutrition Moringa oleifera both mature and tender leaves have potent antioxidant activity that can offer significant protection against oxidative damage. Another study from the Journal of Ethnopharmacology found that Moringa oleifera possesses antioxidant, hypolipidaemic and antiatherosclerotic activities and has therapeutic potential for the prevention of cardiovascular diseases.

Moringa Health Benefits: Lower Blood Sugar Levels

You blood sugar (glucose) is high if its higher than 130 mg/dl before a meal or higher than 180 mg/dl two hours after eating. Having frequent high sugar levels can cause  damage to your nerves, blood vessels, and organs.

Diabetes medications are used to lower blood sugar. Moringa oleifera can also help lower blood sugar effectively. It is vital to ensure blood sugar levels do not get too low. A study posted on the Journal of Food Science and Technology shows that Moringa oleifera supplementation can decrease fasting blood glucose level. Another study published by the Journal of Ethnopharmacology shows that this plant decreases blood glucose level of hyperglycemic rats. A journal from the Journal of Clinical Biochemistry and Nutrition also showed that Moringa oleifera helps decrease blood glucose levels on Wistar rats.

Proponents of moringa also said that eating moringa drumstick leaves together with meal may lessen post-meal blood sugar levels in people with diabetes.

Moringa Health Benefits: Treats Swelling or Inflammation

Inflammation or swelling is part of the complex biological response of body tissues to infection or injury. It’s an essential protective response that may involve immune cells, blood vessels, and molecular mediators however it can cause major health issue if it continues over a long period of time. 

Also chronic, low-level inflammation is linked to diseases like type 2 diabetes, heart problems, Alzheimer's, cancer and even depression. According to this journal inflammation has a signifant role in atherosclerosis, a disease in which plaque builds up inside a person's arteries. This study stated that a lot of cancers starts from sites of infection, chronic irritation and inflammation.

This is why it's important to treat inflammation to reduce that risk. Moringa contains isothiocyanates which is believe to have strong anti-inflammatory compounds. It's also present in moringa's leaves, pods and seeds. According to Bioorganic & Medicinal Chemistry journal Moringa oleifera fruits contains anti-inflammatory phenolic glycosides. Another study from the Journal of Ethnopharmacology said that the seeds of Moringa oleifera can be an effective treatment against immune inflammation. This journal from Pharmaceutical Biology confirms the traditional uses of Moringa  oleifera in the treatment of ailments, particularly those related to pain and inflammation can be effective.

Moringa Health Benefits: Reduce cholesterol and improve heart health

Moringa helps lower your body's cholesterol and blood pressure. A study published on the Journal of Ethnopharmacology shows the effects of Moringa oleifera leaves on cholesterol-fed rabbits. The study demonstrated its hypocholesterolaemic effect and it concludes that Moringa oleifera plant "possesses antioxidant, hypolipidaemic and antiatherosclerotic activities and has therapeutic potential for the prevention of cardiovascular diseases." This study from Frontiers in Pharmacology said that this plant contains therapeutic properties for prevention or treatment of diabetes and cardiovascular disease. Another study shows that Moringa oleifera was found to lower the serum cholesterol, phospholipid, triglyceride, VLDL, LDL, cholesterol to phospholipid ratio and atherogenic index. This study found that giving crude leaf extract of Moringa oleifera along with high-fat diet decreased the high-fat diet-induced increases in serum, liver, and kidney cholesterol levels.

Moringa Health Benefits: Arsenic toxicity protection

Arsenic toxicity is a worldwide health problem that affects millions of people. These toxic arsenic contamination of food and water is mostly caused by natural geological sources leaching into aquifers, contaminating drinking water. It may also be cause by mining, smelting, pesticides or fertilisers. According to Science of the Total Environment raw and cooked rice can also be contaminated with arsenic and can be a possible health hazard.

Long-term ingestion of water contaminated with arsenic may act as a carcinogen and prolonged exposure to high levels of arsenic may cause other health problems. A study posted on Mutation Research shows the role of arsenic in the development of cancer. While this study published by the Current Atherosclerosis Reports shows the association between high-chronic arsenic exposure and cardiovascular disease.

In conclusion, Moringa oleifera has a lot of health benefits and it has been used in traditional medicine and for food by our ancestors. This plant is also highly nutritious that can benefits people around the world specially those who are eating unhealthy food.

If you want to incorporate Moringa oleifera in your diet, it's available in many forms like moringa oil,
moringa tea, moringa powder, and moringa juice. Or you can cook soup with moringa leaves and stem.

Moringa oil
Moringa oil is an essential oil obtain from Moringa oleifera plant, it is commonly seen in creams, shampoos, hair products, and serums. It is believe to be highly moisturizing oil and great for dry and sensitive skin.

Moringa tea
Moringa tea is a very nutritious tea made from Moringa leaves. It has high protein content, fatty acids, vitamin A, vitamin B complex, vitamin C, vitamin E, potassium, calcium, and iron. It has an earthy flavor comparable to green tea.

Moringa powder
Moringa powder it is made from dried and grounded moringa leaves. It is very good and nutritious additives to your smoothies, soup or even coffee.    

Moringa juice

Moringa juice is a very nutritious, healthy, and refreshing drink that is made from fresh moringa leaves.


Monday, October 21, 2019

Belly Fat

Hamburger Fries Tummy, Belly fat

What is Belly Fat?

It is the fat around the stomach and abdomen and they can be very hard to lose. Belly fat doesn’t just looks ugly, but they are also unhealthy and can be linked to diseases like metabolic syndrome, type 2 diabetes and heart disease.  You can estimate your belly fat by measuring the circumference around your waist using a simple tape measure. If your measurement is above 40 inches (102 cm) for men and 35 inches (88 cm) for women, then that is called abdominal obesity. Excessive belly fats are extremely unhealthy.  In medical terms belly fat is called "visceral fat," these are fats that surrounds the liver and other organs in the abdomen.

According to this study visceral fat pumps out the lion’s share of immune system chemicals called cytokines which increase the risk of cardiovascular disease.

Visceral fat is also directly linked with higher total cholesterol and LDL (bad) cholesterol, lower HDL (good) cholesterol, and insulin resistance.

What causes fat belly?

The most common cause of belly fat is overeating and lack of exercise. Eating too many calories and burning on a few would result to an energy imbalance that causes weight gain. Another cause of belly fat is slow metabolism, stress, eating and drinking sugary food and drinks, alcohol, Trans fat, certain medical conditions and hormonal change.

Studies from Journal of the American College of Cardiology and the Journal of Nutrition, all shows that increase sugar intake leads to more belly fat.  According to a study from the Critical Reviews in Clinical Laboratory Sciences, alcohol can slow down the fat burning process of the body and the calories from the alcohol are deposited in the abdominal area as fat, which is why it is called “beer belly.”

This journal shows that foods with large amount of trans fats causes excess visceral fat. Another study from Obesity shows the connection of trans fat diet to abdominal obesity, using monkeys as subjects.

Studies from The Journal of Nutrition, Health and Aging and International Journal of Obesity states that menopause can also cause belly fat.

How do you lose belly fat?

For a really effective belly fat removal, the combination of exercise and diet is the most effective way to lose belly fat. By being physically active all through the day and a regular moderate-intensity physical exercise at least 30 minutes per day may be even more important than diet to lose belly fat. Weights training are also effective against belly fat. However, spot exercising like sit-ups and ab roller can tighten abdominal muscles, but sadly it won't get rid of belly fat.

Are There Any Belly Fat Burning Foods?

Here are some belly fat burning foods that's good for you, Avocados, Bananas, Yogurt, Berries, Chocolate Skim Milk, Green Tea, Citrus, and Whole Grains. According to Cbsnews those belly fat burning foods can be integrated with your belly fat diet to achieve your belly fat burn goals. There are also belly fat flush capsule that increase metabolism and increase energy like this one from Natural Herbs 

Belly fat burning foods are great additional stuff that you can do together with diet and exercise to reach your goal.

Belly Fat Burner Cream?

There are belly fat burner cream out there in market that works like a thermogenic cream that will increase the heat, burn belly fat, and sweat more. Examples of these products are TNT Pro Ignite Sweat Cream, Brazilian Belle, ELAIMEI Hot Cream and Sports Research Sweet Sweat  .

You can also use homemade cream to burn belly fat, crushed camphor (available on Amazon) and mix it with baby oil  stir it until it form a smooth mixture.  Let it sit for 24 hours and apply it on your belly and massage your belly using this cream every night before going to bed. Another homemade belly fat burner cream is Alum powder which is a firming agent mix with Vicks vaporub.

Belly Fat Diet Book?

There are a lot of cheap eBooks on how to lose belly fat diet books like Belly Fat Diet Book by Mackenzie Jagger, The Belly Fat Diet by John Chatham and Belly Fat Diet For Dummies.

Belly Fat Cure Recipes

Diet and eating healthy food can also be a very good strategy to lose belly fat. Studies has shown that certain foods has the properties that burn belly fats. Foods that cure belly fats includes artichokes, avocado, green tea, whole grains, kefir, eggs, chickpeas and peanuts.

Eatingwell have very good belly fat cure recipes, here are some:

Flat-Belly Salad - it contains ample amounts of fiber, the right amount of protein, some healthy fats and very good amount of green and leafy vegetables.

Ingredients (4 servings)

1 tablespoon minced shallot
2 tablespoons apple cider vinegar
2 teaspoons whole-grain mustard
¼ teaspoon salt
¼ teaspoon pepper
¼ cup extra-virgin olive oil
8 cups mixed salad greens
1 (14 ounce) can artichoke hearts, rinsed and halved or quartered
1 cup rinsed no-salt-added chickpeas
1 chopped avocado
2 hard-boiled eggs

Mix together the vinegar, mustard, shallot, salt and pepper in a large bowl. Put some oil and then add the vegetables, artichokes, chickpeas and avocado. Grate the eggs through the large holes of a box grater into the bowl. Toss gently to combine.

Other recipes here:
Chile-Lime Peanuts
Basic Quinoa

Also Eatingwell has composed a very good easy to follow 7 day meal plan

Lose C Section Belly Fat

If you had a cesarean section, or C Section your tummy will naturally be bulging since your abdominal muscles and pelvic floor may have been damaged. C section is major surgery so don't be hard on yourself let your body heal before engaging into an exercise to flatten your tummy. You need at leat two months or more before doing strenuous exercise, you must also consult your doctor. Once your doctor has given you approval, you can now do  situps, curl ups or crunches to lose your belly fat.

Belly fat are really troublesome to get rid of since they are not just limited to the extra layer of your skin but deep fat belly can also be visceral fat that are found deep inside your abdomen, surrounding your internal organs.

Friday, October 11, 2019

Health Foods

Health Foods

These are usually found in supermarkets categorize as organic foods, natural foods, whole foods, or vegetarian foods. Health foods offer much more nutritional value compared to processed or prepackaged foods.

If you’re looking to change to a healthier lifestyle and change your diet, you can opt for vegetables, fruits, whole grains, and quality protein. 

1. Vegetables - Vegetables contains a lot of vitamins, minerals, antioxidants, and fiber. It can also help you to lose weight since even if you eat large portion of vegetables it won't contain a lot of calories. Some vegetables may contain a mix of carbohydrates along with smaller amounts of healthy fats and protein. Broccoli contains twice as much vitamin C as is recommended for daily intake. Sweet potato has a lot of vitamin A. Asparagus is loaded with vitamin K. Bell peppers is a good source of antioxidants and vitamin C. Carrots contains fiber and vitamin K.

A study published by the Journal of Diabetes Investigation shows that high intake of green leafy vegetables, yellow vegetables, cruciferous vegetables and fruits may lower risk of type 2 diabetes. Another study said that eating green leafy vegetables including cruciferous vegetables may reduce the incidence of cardiovascular disease.

2. Fruits - they are packed with vitamins and essential nutrients, they are very easy include in your diet since you can eat them straight out with very little or no preparation at all. A research published by Nutrients concluded that it is beneficial in reducing weight and promoting a healthy life style if you include more fruits in your everyday diet paired with exercise and reducing intake of sugar and fat.

Examples of good fruit to include in your diet are:

Apple - high in vitamin C, fiber and antioxidants. Great for snacking replacing potato chips and sweet foods.
Avocados - great for guacamole dips and for salads. It contain 20 vitamins and minerals per serving which includes B vitamins, folate, lutein and potassium. Avocados are high in monounsaturated fat, which is good for the body.
Bananas - great source for potassium and it also high in protein and dietary fiber.
Orange - good source for vitamin C, fiber and antioxidants.
kiwifruit - also called as Chinese gooseberry, contains good amount of vitamin C, vitamin K, vitamin E, folate, and potassium.

3. Whole grains - Whole grains are the healthier source of complex carbohydrates and some vitamins, dietary fiber and minerals. There are a lot of healthy benefits in eating whole grains, like lower risk of heart disease, diabetes, some cancers and other health problems. Example of whole grains are brown rice, popcorn, buckwheat, whole-wheat (bread, pasta, and crackers), barley, bulgur, and oatmeal. Adding whole grains in your diet can help prevent diabetes, stroke, colon cancer, heart disease, asthma and Alzheimer’s. According to this study low intake of whole grains is among the leading dietary risk factor for death and disease. Eating whole-grain regularly can lower LDL and triglyceride levels, which contributes to an overall reduction in coronary heart disease-risk factors.

4. High-quality protein - these protein contains all of the essential amino acids needed by our body since it cannot make the essential amino acids on its own, we need to get it from food. Most animal meats are considered complete and high-quality. This includes red meat, poultry, and dairy products. Eggs is also a good source of protein since it's low-fat and contains about  6 or 7 grams of protein.  If you like chicken, the good part is the chicken breast since it is low in fat and calories but high in protein. Lamb meat is also good since it contains good amount of omega-3 fatty acids.

5. Seafood - seafood are low in bad cholesterol and rich in iodine, zinc, potassium, and vitamin B. It is also a good source of Omega-3 fatty acids, a type of polyunsaturated fat that's good for our body. According to this study fatty acids from fish can reduce the chances of having cardiovascular disease.

To wrap things up if you want to be healthy you need to eat from wide variety of healthy food from different food groups. Consuming from a wide choices of healthy foods gives you good health and helps to protect against chronic disease. 

Monday, October 7, 2019

Fat Burners


These are dietary supplements that promise weight-loss by melting fats away from your body by increasing metabolism. However, we need to set some expectations here, there are no magic pills to turn your flab to lean muscles by simply ingesting pills. These supplements are designed to help in burning fat more quickly in conjunction with diet and exercise.

According to a study published by the journal Obesity Reviews, fat burner is used to describe "nutrition supplements that are claimed to acutely increase fat metabolism or energy expenditure, impair fat absorption, increase weight loss, increase fat oxidation during exercise, or somehow cause long-term adaptations that promote fat metabolism."

Manufacturers often makes overstated remarks to market their products and like other supplements they are not approved by the Food and Drug Administration (FDA), which means you need to do your research and check out the ingredients, formula, clinical evidence and safety issues. You also need to consider the side effects and drug interactions.

There are a lot of fat burners today that are very effective in increasing your body's energy expenditure, improving fat oxidation, and boosting weight loss. Here are the best fat burners that are available in the market:

Caffeine - most fat burners in the market contains caffeine which is a very effective stimulant. It boost up your metabolism that helps your body burn up fat. According to a research posted by the American Journal of Clinical Nutrition "caffeinated coffee increased energy expenditure by 16% over one (1) to two (2) hours period compared with decaffeinated coffee." Another study stated that caffeine at regular doses can influence energy balance significantly and it promotes thermogenesis in the treatment of obesity. Thermogenesis is the process of heat production in organisms. When your body burns calories, it generates heat which contributes to weight loss.

Caffeine can be found in coffee beans, green tea, kola nuts, tea leaves and cocoa beans.

L-Carnitine - it's an amino acid that is naturally produced in the body after consuming meat or dairy. It helps your body convert stored body fat into energy that can give you a leaner look. It does this by moving fatty acids into the mitochondria, which generates about 95% of a cell's energy. According to this journal carnitine also enhance lipid oxidation and increase exercise performance. Another study  shows that L-Carnitine supplementation resulted to  significant increase in fat oxidation.

Green tea extract - is a concentrated tea extract from Camellia sinensis, a plant native to Asia. It has the ability to burn fat because it contain catechins. According to a research published in the American Journal of Clinical Nutrition daily supplementation of catechins which is a major component of green tea extract, resulted to a significant reduction of the subjects total fat area, waist circumference, body weight, BMI, and subcutaneous fat area.

Green tea extract also contains caffeine and the polyphenol epigallocatechin gallate (EGCG). EGCG is commonly use as an ingredient in fat burning supplements since it is very effective in helping the body burn fat faster and more effectively. According to this study EGCG supplementation reduces the total visceral adipose tissue weight by 37% in mice.        

Protein Powder- Protein is very important in burning fat since it keeps us feeling full and satisfied for a longer period which helps us avoid snacking in between meals. Consuming more protein will also boost muscle growth and if you have more muscle you will burn more energy even when you’re not exercising. Whey protein also has thermogenic properties that increase your metabolism and makes your body burn more fat. According to this study published by the The American Journal of Clinical Nutrition whey protein has the highest ratings for thermic effect which boost energy and burns more fat.

Soluble Fiber - There are 2 types of fiber soluble and insoluble. Soluble fiber absorbs water and turns to gel during digestion slowing down the digestion process. Foods rich in soluble fiber include oatmeal, nuts, barley, nuts, beans, lentils, apples, and blueberries. Insoluble fiber does not dissolve in water and is left intact as food pass through the stomach and intestines. It also add bulk to the stool. According to a research by the "Wake Forest Baptist Medical Center" you can reduce your visceral fat by eating more vegetables, fruit and beans that are high in soluble fiber and doing moderate physical activity.

Yohimbine - it is sourced from the bark of yohimbe tree (Pausinystalia yohimbe), which is native in Africa. It is used to treat erectile dysfunction. It has also become popular stimulant in fat burners which helps bodybuilders with fat loss. A study published in the Research in Sports Medicine shows that yohimbine supplementation among professional soccer players produce significantly better fat loss results than a placebo.

                                  fat cells

Synephrine - it is an active ingredient of the Bitter orange fruit. Synephrine is structurally similar to ephedrine. A lot of weight loss and bodybuilding supplements contain bitter orange which can help burn fat, suppress appetite, and increase energy. Synephrine is often used for weight management to boost metabolism and burn fat. It is ussually paired with caffeine to optimize fat burning. According to a study published by the International Journal of Medical Sciences synephrine supplement can increase resting metabolic rates which may assist weight management. Another study published by the British Journal of Clinical Pharmacology shows that synephrine ingestion increases fat oxidation rate during exercise.

Capsaicin - it is an active ingredient in cayenne peppers, which also give its hot taste. Capsaicin boost your metabolism by thermogenesis which is good for burning fat. According to this journal published by PLoS One capsaicin supplementation promotes fat oxidation. Another research from European Journal of Nutrition concluded that capsaicin and medium-chain triglyceride supplementation increases diet-induced thermogenesis which may help induce weight loss and prevent weight gain or regain. Other benefits of capsaicin is it reduces pain and inflammation.     

Chromium - is an essential trace element that is found in our body naturally. It is used as supplement to enhance the effects of insulin and lower glucose levels. It also believed to help build muscle and trigger weight loss.

There are studies that say that taking chromium supplements may be helpful for people with type 2 diabetes and insulin resistance (prediabetes). It can also be beneficial for those with polycystic ovary syndrome (PCOS), which is linked to insulin resistance. One study from the Asian-Australasian Journal of Animal Sciences shows that chromium picolinate decreased the abdominal fat of the subjects.

5-HTP - it is an amino acid that produced by your body naturally. It plays a significant role in the production of serotonin. Serotonin can influence sleep, appetite, temperature, sexual behavior, and pain sensation. According to this study serotonin supplements can suppresses carbohydrate-craving which may lead to weight loss. Another study said that 5-HTP has been shown to produce weight loss in the obese.     

Green coffee bean extract - these are obtain from unroasted, green coffee beans. It is commonly use for weight-loss supplement and as an ingredient in other weight-loss products. Green coffee bean extract contains Chlorogenic Acid, which is said to burn fat. A research from the Gastroenterology Research and Practice concluded that intake of green coffee bean extract may promote weight loss.

One study suggest that chlorogenic acid can lessen the absorption of carbohydrates from the digestive tract, which lowers blood sugar and insulin spikes.

CLA (conjugated linoleic acid) - these are fatty acid that are found in dairy products and beef. It is popularly use for weight loss. According to this study published in the Journal of the International Society of Sports Nutrition conjugated linoleic acid has a significant role in breaking down fats in the body.  Another study from the American Journal of Clinical Nutrition shows that conjugated linoleic acid produces a modest loss in body fat in humans.  

Monday, September 2, 2019

Energy Boosters

Sleepy Joe

If you're an ordinary person with nine-to-five job and trying to live a healthy lifestyle by exercising you might find it hard. Since most of the time after an exhausting day at work you no longer have any motivation to work out since you're already tired, fatigued, worn out, and
you just have no juice left. Most of the time tiredness are the caused by stress, poor sleeping habits, and poor diet. Good thing there's a way to fight back and kick start your body by taking energy boosters.

Energy boosters are supplements that helps boost the energy level of your body. Here are supplements and vitamins that may boost your energy.

Zinc - this mineral is responsible for testosterone production. If you have zinc deficiency the first sign is energy loss since it plays a significant role in the metabolic process by helping to convert macronutrients into the components needed for energy creation.

According to this study giving zinc supplementation to patients with colorectal cancer prevented fatigue and maintained quality of life of patients.

Magnesium - magnesium deficiency may cause fatigue and muscle weakness since this mineral is important for the biochemical reactions in the body that includes converting glucose into energy. So when you magnesium deficiency energy level will drop. Magnesium is also well-known for increasing sleep quality.   

According to this study posted on Magnes Research, taking Magnesium supplements will have beneficial effects on exercise performance in magnesium-deficient individuals.

The recommended daily intake of magnesium is around 300 milligrams for women and 350 milligrams for men.

Vitamin B6

Vitamin B6 - this vitamin helps the body to absorb Zinc and Magnesium efficiently. Vitamin B6 is also important in creation of hemoglobin which is the protein in the red blood cells that helps transport oxygen throughout your body. If your body is not getting enough oxygen because of not enough hemoglobin it will make you feel tired and sluggish.

Vitamin B12
Vitamin B12 - it is essential for our nerve and blood cells. It also needed to prevent Pernicious anemia which causes a person to easily get tired and weak. Our body is not able to store vitamin B-12 so it's very important to eat food that contain Vitamin B12 regularly or take vitamin B-12 supplements. Adults need around 2.4 micrograms (mcg) of vitamin B-12 daily.

Ashwagandha Ashwagandha - it is also known as Withania somnifera or Indian ginseng. This evergreen shrub is used in India as a medicinal herb in Ayurvedic medicine. Proponents of Ashwagandha believe that it is very helpful in reducing levels of fat and sugar in the blood.

In this study, in which 100 patients with breast cancer and undergoing chemotherapy were given 2 g of ashwagandha extract every 8 hours and it concluded that Ashwagandha might reduce feelings of tiredness. Another study in which elite Indian cyclists were given Ashwagandha to find out the effect on their cardiorespiratory endurance capacity. The result was a significant improvement compared to those who were given placebo. Ashwagandha improved the cardiorespiratory endurance of the elite athletes.

Rhodiola RoseaRhodiola Rosea - (Arctic Root, Golden Root) a flowering herb which grows in the mountainous region of Europe and Asia has been long used as a medicinal plant. It is said that Rhodiola Rosea can prevent fatigue in stressful situations. It has been used by students to reduce mental fatigue in stressful exams. One study posted by Phytomedicine concludes that Rhodiola Rosea may have beneficial effects on physical performance, mental performance, and certain mental health conditions.

CoQ10 - it is an antioxidant that is naturally produced by your body. CoQ10 is needed for growth and maintenance. It is also important for metabolism. It is popular in the United States as a dietary supplement. As you grow older the levels of CoQ10 in your body decrease.  And when you have a low levels of CoQ10 your body’s cells won't be able to produce the energy they need to grow and stay healthy, which may result to fatigue.

It can be found in the food we eat like meat, fish and whole grains. However, the quantity that is in these foods is too small to increase CoQ10 levels in the body significantly.

CoQ10 is found in meat, spinach, soybeans, fish and whole grains according to this study. The amount of CoQ10 found in these dietary sources, however, isn't enough to significantly increase CoQ10 levels in your body. One study show that Ubiquinol appeared to be a better supplemental to enhance the CoQ10 status in older men.

Iron element
Iron - is an important mineral for our body. It is needed to produce hemoglobin, which is a protein that carries oxygen from our lungs to different parts of the body. It also important for our muscles in storing and using oxygen. If your body lacks iron it won't be able to produce enough healthy oxygen-carrying red blood cells and you will suffer iron deficiency anemia that will cause fatigue and exhaustion. Iron has a role in creating energy from nutrients.

According to this report, iron supplements can bring down tiredness by 50% even if you’re not anaemic. It concluded that iron supplementation for 12 weeks decreased fatigue scores by an average of 3.5 points compared with those who took placebo.

Foods that are rich in iron includes shellfish, spinach, meats, other organ meats, legumes, red meat, pumpkin seeds, quinoa, and turkey. You can only take the right amount of iron since there are health risks from excessive iron intake.

Creatine Creatine - it is an amino acid that is naturally found in muscles and in the brain. Foods that contains creatine includes red meat, fish and poultry. It serves as a source of energy in your body. This chemical is popularly used to improve athletic performance and increase muscle mass in athletes. According to this study creatine is most effective for activities that involve repeated short bouts of high-intensity physical activity like jumping, sprinting, and cycling. Another study concluded that ingesting creatine is effective in lower limb strength performance. One research in which 14 athletic men aged 19–29 years old were given 25,000 mg creatine monohydrate with the others got a placebo for 6–7 days. Subjects who received creatine saw significant improvements in peak power output during repeated sets of bench press and jump squat exercise.   

Citrulline Citrulline - it is a non-essential amino acid which the body converts into L-arginine which is another type of amino acid. L-arginine improves blood flow. Citrulline can also be found in watermelons. It is commonly used by athletes to improve physical performance, like lifting weights longer or running faster. According to this study published by the British Journal of Sports Medicine citrulline supplementation resulted in a significant reduction in the sensation of fatigue and may promote aerobic energy production.

Another study published by The Journal of Strength and Conditioning Research concludes that citrulline also relieves muscle soreness.


Beetroot - it is taken from a beet plant, which can be eaten boiled, roasted, or raw. Some research claims that beets can improve athletic performance, lower blood pressure, and increase blood flow. A study posted by the International Journal of Sport Nutrition and Exercise Metabolism shows that beetroot juice improves athletes endurance during exercise. Another study published in Nutrition Journal concluded that beetroot juice can lower blood pressure in men when consumed as part of a normal diet.

MelatoninMelatonin - it is a hormone that is naturally occurring in the body. It plays a role in sleep and its production depends to time of day, more in the evening and less in the morning. Darkness causes the body to produce more melatonin. Light at night blocks its production. Melatonin used as medicine or supplement is usually made synthetically in a laboratory. It has been researched for sleep disorders, like insomia, jet lag, or people who work at night. There are some who take melatonin supplements to adjust the body's internal clock. 

Melatonin supplements also shows some positive effects for people with chronic fatigue syndrome. Some research shows that taking it at night improve some symptoms of chronic fatigue syndrome like concentration and motivation while reducing fatigue. According to a study published by the European Journal of Neurology melatonin supplements can be an effective treatment for patients with chronic fatigue syndrome and dim light melatonin onset. One research posted by Psychopharmacology shows that treating children with chronic idiopathic childhood sleep onset insomnia with 0.05 mg/kg dosage of melatonin before desired bedtime is very effective. Another study concluded that melatonin supplements is effective in advancing sleep-wake rhythm and endogenous melatonin rhythm in delayed sleep phase disorder.

TyrosineTyrosine - is an amino acids that is found naturally in the body and they synthesize proteins. They are also found in foods that are high in protein like dairy products, eggs, meat, fish, wheat, oats, and beans.

Tyrosine supplements is used to improve alertness, memory, and concentration especially during stressful situations. Tyrosine plays a significant role for producing neurotransmitters that send messages to the brain. A study posted by the Journal of Psychiatric Research tyrosine supplements have been found to effectively enhance cognitive performance in short-term stressful or demanding situations. Another study using rats as subjects shows that giving them tyrosine supplementation improves their working memory despite being exposed to cold environment which degrades cognitive performance.

A research published by the Aerospace Medicine and Human Performance concludes that tyrosine supplements improves cognitive performance during extended wakefulness.

 Caffeine supplements

Caffeine - it is a stimulant that is ussually found in coffee, tea, guarana, sodas, energy drinks and others. Most people consume caffeine from drinks to keep them awake, fight fatigue, improve mental alertness, improve focus and concentration.

A study published by the Current Neuropharmacology said that caffeine provide energy and improve cognitive skills which are direct result of chemical activation of different neuronal pathways. Another research from the European Journal of Applied Physiology, studies the effects of caffeine on neuromuscular fatigue and performance during high-intensity cycling exercise. It concludes that it has positive effect on high-intensity cycling exercise performance and significant decrease in subjective fatigue.

L-Theanine - it is an amino acid that occurs naturally in green tea and black tea. It is also found in some mushrooms. People take L-Theanine supplements to improve attention, the ability to multitasks, improved mental focus and better sleep quality. According to a study published by the Asia Pacific Journal of Clinical Nutrition L-theanine supplements has a significant effect on the general state of mental alertness or arousal. Another research shows that the combination of caffeine and theanine improves sustained attention and mental focus.

Diet Supplements

Diet Supplements

The diet supplements market is a billion dollar industry and is expected to reach $350 billion by 2026 according to to a new research produced by Market Study Report, LLC. The obesity problem is significantly growing across the world and in 2015 2.2 billion people are considered to be obese. Because of this there are thousand of different weight loss supplements out in the market. Of course they all claim their products are effective and that you'll lose those unwanted weight. Unfortunately, most of them are not effective and are not backed by clinical studies.

Weight loss pills, drugs and natural supplements can curb appetite by making you feel full so that you won't over eat. It can inhibit absorption of fat. Or, it can speed up fat burning that makes you burn more calories. 

If you will take diet supplements to compliment healthy diet and physical activities it will definitely increase the chances and will speed up weight loss. According to a 2016 study published by the Journal of the American Medical Association, the likelihood of losing unwanted weight when taking weight-loss drugs and supplements increases when the person improves their lifestyle.

Some of these diet supplements may pose a potential health risks. You need to do your research first before trying diet supplements. You can also talk with your doctor first before you try any specially if you have medical conditions like Diabetes. 

Here are Common Diet Pills and Supplements:

Bitter Orange, Synephrine

1. Bitter Orange (Synephrine) - it's from southeast Asia and is commonly used in herbal medicine as a stimulant and appetite suppressant because it contains an alkaloid known as synephrine. Synephrine is structurally similar to ephedrine which is a very well-known weight loss ingredient that has been banned due to the health risk. Synephrine just like ephedrine can curb appetite and increase the burning of fat by your body but it's less potent. A study posted on the International Journal of Medical Sciences say that synephrine can burn fat. Bitter orange supplements may have serious side effects.


Caffeine, coffee cup

2. Caffeine - is a very effective stimulant that is very popular all over the world. It can be beneficial to health and at the same time it can also have negative health effects. Caffeine is very effective in boosting metabolism and enhancing fat burning in the short term according to this study. Caffeine can cause anxiety, jitteriness, irritability, nausea and sleep disruption.
Garcinia Cambogia 

3. Garcinia Cambogia Extract - Dr. Oz made this weight loss supplement famous when he featured it back in 2012. It is a fruit that is also called Malabar tamarind. It is said to block your body's ability to make fat. It is also believe to be an appetite suppresant because it increase levels of serotonin in your body. The active ingredient in Garcinia Cambogia is hydroxycitric acid (HCA) which block the fat producing enzyme called "citrate lyase". HCA also increase the  levels of the brain chemical called serotonin which suppresses your hunger.

According to a study published on Molecular and Cellular Biochemistry using rats as subjects, they found that Garcinia Cambogia were able to impede fat-producing enzyme present in the body and increase levels of serotonin.

4. Green Coffee Bean Extract - these are extract from an ordinary coffee beans that has not been roasted. Green coffee extract is a very popular ingredient for weight-loss supplement. Two active ingredients of Green Coffee Bean Extract namely caffeine and chlorogenic acid are believe to help in weight loss. Caffeine helps the body burns more fat while chlorogenic acid slows down the breakdown of carbohydrates in the gut.

A 12-week study posted on the Journal of International Medical Research shows that consuming chlorogenic acid enriched coffee were able to significantly reduce the absorption of glucose and it may result in reduced body mass and body fat. A Gastroenterology Research and Practice study also concluded that Green Coffee Bean Extract can promote weight loss.

Green Tea

5. Green Tea Extract - is made from dried green tea leaves from Camellia sinensis plant. It contains caffeine and plant compounds called catechins, which includes epigallocatechins-3-gallate (EGCG). Catechins is a very good antioxidant.  According to this research published by Physiology & Behavior. Green tea has an effective fat burning properties. Another clinical study concluded that green tea can reduce body weight in obese individuals by increasing energy expenditure and fat oxidation. 

Hydroxycut , weightloss pills


6. Hydroxycut - is a weight loss supplement brand that is very popular in the market. The formula contains several ingredients that is said to help with weight loss, including
caffeine, Lady's mantle extract (Alchemilla vulgaris), Wild olive extract (Olea europaea), Cumin extract (Cuminum cyminum), Wild mint extract (Mentha longifolia) and Green coffee bean extract (Coffea canephora robusta). On their website they provided two clinical studies. The first study said that the subjects took C. canephora robusta for two months and were able to shed an average of 10.95 lbs. against those who took placebo, which lost an average of 5.40 lbs. Both groups were given a low-calorie diet. Another study what went for eight weeks shows that subjects who took C. canephora robusta lost about 3.7 pounds against the subjects who were in placebo, they lost 1.25 pounds. 

Orlistat Alli, weightloss drugs

7. Orlistat (Alli) - is an over-the-counter drug designed to treat obesity. This medicine works by blocking the enzyme that breaks down fats in your diet. The fat that was not digested will be remove from your body in your bowel movement. Orlistat is not designed to
block the absorption of calories from sugar and other non-fat foods, so you still need to restrict your total intake of calories. According to this study subjects who took orlistat lost 6 pounds compared to those who took placebo. 

red Raspberries

8. Raspberry Ketones - it is a chemical compound found in red raspberries, cranberries, blackberries, kiwifruit, peaches, grapes, and apples. It is a popular weight loss ingredient.

There's a study published on Life Sciences journal in which it has found that raspberry ketone were able to prevent weight gain in the liver and belly fat in rodents.

Another research posted by Planta Medica found that raspberry ketone increased the secretion of a protein hormone called "adiponectin" which is involved in regulating glucose levels as well as fatty acid breakdown. Adiponectin deficiency in the body are more common among those who are obese and those with type 2 diabetes. Low levels of adiponectin also leads to female reduced fertility and ovaria dysfunctions according to this study.  

root of the konjac plant or elephant yam
konjac plant

9. Glucomannan - it is a dietary fiber that is found from the root of the konjac plant or elephant yam. It is use for diabetes, constipation, high cholesterol, hyperthyroidism, high blood pressure and weight loss. It is said that it absorbs a lot of water and turns into bulky fiber. It stays in your gut for quite a while that gives you a sense of fullness and curbs your appetite which in turn will cause to lessen your calorie intake. 

root of the konjac plant or elephant yam
konjac root


According to a study on The Journal of Nutrition, dietary fiber like glucomannan helps with weight loss since it prolongs the feeling of fulness. Another study published by Medical Science Monitor  said taking glucomannan while practicing healthy diet and exercise can help you lose 8-10 pounds in five weeks.
Meratrim weightloss pills

10. Meratrim - it is formulated with two plant extracts that changes the metabolism of fat cells. The two herbs are flower heads from Sphaeranthus indicus and fruit rinds of Garcinia mangostana. The supplement is manufactured and marketed by InterHealth Nutraceuticals.

East Indian Thistle
East Indian Thistle

Sphaeranthus Indicus is extracted from a herb called East Indian Thistle or Gorakhmundi. Aside from its weight loss properties the herb is also use for antibacterial, antiviral, analgesic, anxiolytic, and to speed up wound healing.  
Garcinia mangostana
Garcinia mangostana

Garcinia mangostana, on the other hand,  is a fruit from a Southeast Asia Purple Mangosteen tree. It also has other benefits aside from weight loss like antimicrobial and antioxidant. A double-blind, placebo-controlled study posted by the Lipids in Health and Disease on the efficacy of Meratrim shows a signigicant weight loss on the patients compared to those who receive placebo. There were 60 participants, one group took 400 mg of Meratrim and placebo for the other group two times everyday for 16 weeks. All of them follow a diet of 2,000 kcal/day throughout the study period and they have to walk for thirty (30) minutes 5 days a week. Those who took Meratrim lose 11.2 pounds, waist by 3.9 inches, and hip size by 2.0 inches.

Conjugated Linoleic Acid (CLA)

11. Conjugated Linoleic Acid (CLA) - it is a fatty acid found naturally in the meat and dairy products like cheese and butter. CLA is a popular weighloss supplement since proponents believes that it has health benefits like reducing appetite, boost metabolism and stimulate the breakdown of body fat as stated on these studies from Journal of Nutritional Biochemistry and Obesity Research.

A journal published by the American Journal of Clinical Nutrition in which 18 studies were reviewed shows that CLA were able to produce modest loss in body fat in humans. 

Coleus forskohlii
Coleus forskohlii


12. Forskolin - is found in the root of an Indian Coleus plant known as Coleus forskohlii (from a mint family) that is use as traditional medicine specifically for asthma. The extract is said to be very effective for weight loss. A study published on Obesity Research concludes that Forskolin can help decrease body fat percentage and fat mass. 

Prescription Medication, diet pills


13. Prescription Medication - this option is just for people who are overweight or obese that have already tried diet and exercise but didn't achieve significant weight loss. Prescription medications work in different ways some are appetite suppressant that helps you feel less hungry and others that makes your body absorb less fat from the foods that you eat and some do both.

Medical professionals will prescribe diet pills only if your body mass index (BMI) is greater than 30 or if your BMI is greater than 27 and you have a condition that may be related to your weight, like type 2 diabetes or high blood pressure.

Here are weight loss drugs approved by the Food and Drug Administration (FDA):

a. Bupropion-naltrexone (Contrave) - makes you eat less and feel full. Side effects: constipation, diarrhea, dizziness, dry mouth, headache, increased blood pressure, increased heart rate, insomnia, liver damage, nausea, vomiting
b. Liraglutide (Saxenda) - make you feel less hungry or full. Side effects: nausea, diarrhea,   constipation, abdominal pain, headache, raised pulse
c. Lorcaserin (Belviq) - makes you eat less and feel fuller after eating small amount of food. Side effects: constipation, cough, dizziness, dry mouth, feeling tired, headaches, nausea
d. Orlistat (Xenical) - makes your body absorb less fat. Side effects: diarrhea, gas, oily stool, stomach pain
e. Phentermine-topiramate (Qsymia) - lessens your appetite. Side effects: constipation, dizziness, dry mouth, taste changes, tingling of your hands and feet, trouble sleeping


14. Chitosan - is a linear polysaccharides found from the shells of crustaceans like shrimp, crabs, crayfish, and lobster.  It is produced by treating the chitin shells of crustaceans with an alkaline substance, like sodium hydroxide. It is used to treat obesity, high cholesterol, and Crohn's disease. This fibrous substance is believed to block the absorption of fat and cholesterol. According to this study, in which fifteen research were there were 1,219 participants. Treatment of chitosan resulted in a significantly greater weight loss and decrease in total cholesterol of the participants taking it compared to those who are in placebo.  

 Chromium Picolinate

15. Chromium Picolinate - it's a mineral found in foods like whole grains, processed meats, and cheese. It is necessary for human health in small quantity which is why it is referred as an "essential trace element". It is usually taken to improve blood sugar control in people with diabetes and prediabetes. It is also use to lower cholesterol, and as a weight-loss supplement. According to this study chromium picolinate can reduce fat mass and increasing lean body mass. 

guar beans
guar beans

16. Guar Gum - it is an food additive use to thicken and stabilize food, it is also use to make  ice cream creamier.  Guar Gum is extracted from guar beans. Proponents of guar gum said that it is good for weight loss since expands inside the intestine that makes you full and decrease your appetite. It is also high in soluble fiber and low in calories perfect for those who want to lose weight. 

A study published by the British Journal of Nutrition shows that consuming guar gum can improve the feeling of fullness and reduce the amount of calories consumed from snacking throughout the day. Another study from Acta Medica Scandinavica  shows that the effect of 15 grams per day of guar gum helped women achieve a permanent weight loss. 

Hoodia gordonii


17. Hoodia - it is a plant that looks like a cactus found in Kalahari Desert in Africa. Locals in the area use it to suppress appetite. One species of this plant known as Hoodia gordonii has grown in popularity after being marketed as an effective appetite suppressant for weight loss because it contains the active ingredient p57. A study posted by Phytochemistry shows that Hoodia gordonii supplement reduces the food intake in rats that results to overall decrease in body weight.  

7-keto-dehydroepiandrosterone (7-keto-DHEA)

18. 7-keto-dehydroepiandrosterone (7-keto-DHEA) - is a prohormone that is produced naturally by the human body from dehydroepiandrosterone (DHEA). DHEA interacts actively with the sex hormones unlike the 7-keto-dehydroepiandrosterone (7-keto-DHEA) which is not converted to steroid hormones such as androgen and estrogen. 7-keto-DHEA can help in weight loss since it speeds up the body’s metabolism and converts more energy to heat instead of storing it as fat. This study shows that antiobesity properties of DHEA in rats. Another study concludes that 7-keto-DHEA produce more thermogenic effects compared to its parent compound DHEA.