Author: Tose Zafirov

Whether you’re a regular at the gym or stick to at-home workouts, you may have heard of the supposed benefits of pre-workout supplements from friends, athletes, trainers, or advertisements.

Advocates claim that these supplements improve your fitness and give you the energy you need to power through challenging workouts.

However, many experts say that they’re potentially dangerous and wholly unnecessary.

This article explores the science behind pre-workout supplements to determine whether they’re healthy.

Key Takeaways:

• Pre-workout supplements aim to boost energy and performance, with ingredients like caffeine, creatine, and nitric oxide precursors.
• Research on their effectiveness is limited, and ingredient consistency varies widely among brands.
• Consider potential downsides, such as artificial sweeteners, excess caffeine, and untested supplements.

What are pre-workout supplements?

Pre-workout supplements — sometimes referred to as “pre-workouts” — are multi-ingredient dietary formulas designed to boost your energy and athletic performance.

They’re typically powdered substances that you mix into water and drink before exercise.

While countless formulas exist, there’s little consistency in terms of ingredients. Amino acids, beta-alanine, caffeine, creatine, and artificial sweeteners are often included, but quantities of these vary widely depending on the brand.

Plus, some products may not have been tested for quality or purity.

What ingredients should you look for?

Research on the effectiveness of pre-workout supplements is very limited. Nonetheless, some studies suggest that certain ingredients may benefit athletic performance .

• Nitric oxide precursors

Nitric oxide is a compound that your body naturally produces to relax blood vessels and improve blood flow.

Pre-workout supplements often include some of the common compounds that your body uses to make nitric oxide. These include L-arginine, L-citrulline, and sources of dietary nitrates, such as beetroot juice.

Research suggests that supplementing with these compounds boosts oxygen and nutrient transport to your muscles, potentially enhancing athletic performance.

However, while L-citrulline has been shown to boost exercise performance, studies note that L-arginine is broken down before it reaches your bloodstream. Thus, while it boosts nitric oxide production, it doesn’t benefit exercise performance.

Overall, as most of the available research on nitric oxide focuses on young men, it remains unclear whether these results apply to other populations. More research is needed.

• Caffeine

Caffeine is frequently used in pre-workout supplements to increase energy and focus.

This stimulant may improve mental alertness, memory, and exercise performance, as well as help reduce body fat .

• Creatine

Creatine is another chemical compound naturally produced in your body. It’s primarily stored in skeletal muscle, where it plays a role in energy production and muscular strength .

It’s often included in pre-workout formulas but also sold as a standalone supplement. It’s particularly popular among weightlifters, bodybuilders, and other power athletes.

Research suggests that supplementing with creatine can increase your body’s stored supply of this compound, thus improving recovery time, muscle mass, strength, and exercise performance .

• Beta-alanine

Beta-alanine is an amino acid that’s included in many pre-workout formulas because it may help prevent acid buildup in your muscle tissue, thus allowing your muscles to work harder and longer.

While research supports its effectiveness, it’s important to note that consuming this compound may cause a tingling sensation. While it’s completely harmless, you may find it unpleasant.

• Branched-chain amino acids (BCAAs)

Some pre-workout formulas include branched-chain amino acids (BCAAs), which have been shown to help increase muscle growth and decrease muscle soreness when taken before a workout.

Nonetheless, BCAAs are naturally found in dietary sources of protein, so you may already be consuming an adequate amount throughout the day.

• SUMMARY

Certain ingredients in pre-workout supplements, such as creatine, caffeine, beta-alanine, BCAAs, and nitric oxide precursors, have been shown to support athletic performance.

What should you avoid?

Although pre-workout supplements are generally safe, they aren’t completely risk-free.

If you’re thinking about adding them to your workout regimen, be sure to consider their potential downsides first.

• Artificial sweeteners and sugar alcohols

Pre-workout supplements frequently contain artificial sweeteners or sugar alcohols.

While these ingredients enhance flavor without adding calories, some sweeteners may cause intestinal distress and discomfort.

In particular, a high intake of sugar alcohols may trigger uncomfortable symptoms like gas, bloating, and diarrhea — all of which can disrupt your workout .

Some people report a similar digestive response from eating certain artificial sweeteners like sucralose. However, such symptoms haven’t been scientifically proven.

You may want to avoid pre-workout formulas that contain large quantities of these sweeteners. Otherwise, try a small amount first to see how you tolerate it.

• Excess caffeine

The major energy-boosting element of most pre-workout supplements is caffeine.

Excessive intake of this stimulant can lead to side effects, such as increased blood pressure, impaired sleep, and stress .

Single servings of most pre-workout formulas contain about as much caffeine as you’d get in 1–2 cups (240–475 mL) of coffee, but if you’re also getting this compound from other sources throughout the day, you may accidentally consume too much.

• Supplements that haven’t been third-party tested

In the United States, dietary supplements like pre-workouts are regulated by the Food and Drug Administration (FDA) as foods, not as drugs. Due to regulatory gaps, product labels may be inaccurate or misleading.

If supplement safety and quality are compromised, you may inadvertently consume banned substances or dangerous amounts of certain compounds .

Should you take a pre-workout supplement?

Pre-workout formulas aren’t for everyone.

If you frequently lack energy or have difficulty making it through your workout, consider other lifestyle factors like hydration, sleep, and diet, rather than resorting to supplements.

Moreover, the variability in pre-workout supplements’ ingredients makes it difficult to determine their effectiveness.

They can also be expensive — and research hasn’t proven them to be more effective than whole foods that provide the same nutrients. For example, a banana and a mug of coffee is a suitable, cheap alternative to a pre-workout supplement.

That said, if you find that pre-workout formulas work for you, there’s no reason to stop. Just be mindful of their ingredients and your total intake — and keep the following factors in mind.

• How to take pre-workout supplements

Most pre-workout products include instructions for how to take them.

While you should follow these instructions, it’s not a bad idea to start with a smaller serving so you can assess your tolerance — especially if the supplement includes caffeine or beta-alanine.

Remember, if the supplement provides beta-alanine, don’t be surprised if you notice a tingling sensation. It’s completely harmless, but some individuals may find it uncomfortable.

Most pre-workout supplements can be taken about 30–60 minutes before you work out. This allows enough time for the ingredients to reach your bloodstream and kick in.

Lastly, if your pre-workout contains caffeine or other stimulants, consider the time of day that you take it since it may disrupt your ability to fall asleep.

• Whole food alternatives to pre-workout supplements

Regardless of whether you choose to use a pre-workout supplement, fueling for exercise is incredibly important and can make a big difference in how you feel and perform in your training session .

The International Society of Sports Nutrition (ISSN) has found that consuming carbs and protein before and after exercise can improve both strength and body composition .

Think ahead to your workout so that you can plan a balanced meal containing carbs, protein, and fat about 2–3 hours beforehand. For example, try a veggie omelet and whole wheat toast with avocado spread, plus a side of fresh fruit.

If time gets away from you, try an easily digestible source of carbs like a piece of fruit about 30–60 minutes before your workout.

If you skip the pre-workout supplement but still want the performance-boosting effects found in caffeine, drink a cup of coffee alongside a pre-workout snack.

The bottom line

Pre-workout supplements are primarily used to enhance physical performance and energy levels, but research doesn’t back many of their supposed benefits.

Most pre-workouts are considered safe for healthy adults, but they aren’t essential for health or performance .

So while they aren’t necessarily bad for you, they aren’t especially good for you either.

While some common ingredients like caffeine, creatine, and beta-alanine have been shown to be effective when taken before a workout, there’s no standardized formula for pre-workouts.

Plus, many aren’t regulated, so it’s important to opt for supplements certified by a third party if you decided to take them.

If you have any health conditions, you may want to check with your doctor before trying a pre-workout supplement.

Above all, whether you use pre-workouts or not, make sure you’re following a balanced diet, drinking plenty of water, and getting sufficient sleep.

We’ve all felt it — that drowsy feeling that sneaks in after a meal. You’re full and relaxed and struggling to keep your eyes open. Why are meals so often followed by a sudden urge to take a nap, and should you be concerned about it?

In general, a little bit of sleepiness after eating is completely normal and nothing to worry about. There are several factors that contribute to this post-meal phenomenon, and there are a few things you might be able to do to minimize those drowsy effects.

Key Takeaways:

• Your digestion cycle plays a crucial role in converting food into energy, triggering various responses in your body.

• Foods rich in tryptophan, like turkey and certain proteins, may induce sleepiness due to increased serotonin production.

• Factors like cherries, carbohydrates, and minerals in bananas can also impact melatonin levels, blood sugar, and muscle relaxation.

• Quality sleep, regular exercise, and overall physical activity levels influence how you feel after meals.

• Underlying health conditions such as diabetes, food intolerances, and allergies may contribute to post-meal tiredness.

Your digestion cycle

Your body needs energy to function—not just to run after your dog or put in time at the gym—but to breathe and simply exist. We get this energy from our food.

Food is broken down into fuel (glucose) by our digestive system. Macronutrients such as protein then provide calories (energy) to our bodies. More than just changing food into energy, our digestive cycle triggers all kinds of responses within our body.

Hormones such as cholecystokinin , glucagon, and amylin are released to increase a feeling of fullness (satiety), blood sugar rises, and insulin is produced to allow this sugar to go from the blood and into the cells, where it’s used for energy.

Your diet

Though all foods are digested in much the same manner, not all foods affect your body in the same way. Some foods can make you sleepier than others.

Foods with tryptophan

The amino acid tryptophan is found in turkey and other high-protein foods such as:

• spinach
• soy
• eggs
• cheese
• tofu
• fish

Tryptophan is used by the body to create serotonin. Serotonin is a neurotransmitter that helps regulate sleep. It’s possible that increased production of serotonin is responsible for that post-meal haze.

Other foods

Cherries affect melatonin levels, carbohydrates cause a spike and subsequent fall in blood sugar, and the minerals in bananas relax your muscles. Any one of these factors could leave you sleepy and many foods can impact energy levels in different ways.

Your sleeping habits

It’s no surprise that not getting enough quality sleep can affect how you feel after a meal, too. If you’re relaxed and full, your body may feel more like resting, especially if you didn’t get enough sleep the night before.

Your physical activity

Beyond helping you sleep better at night, exercise can keep you alert during the day, minimizing the risk of a post-meal slump. Multiple studies have found that regular exercise helps increase energy and reduce fatigue.

Other health conditions

On rare occasions, being tired after a meal or simply sleepy all the time could be a sign of another health problem. Conditions that can make post-meal drowsiness worse include:

• diabetes
• food intolerance or food allergy
• sleep apnea
• anemia
• underactive thyroid
• celiac disease

If you’re frequently tired and have one of these conditions, talk to your doctor about possible solutions. If you’re unaware of an underlying medical condition but have other symptoms in addition to post-meal sleepiness, your doctor can help you identify what’s causing the slump.

Diabetes

If someone with prediabetes or Type 1 or Type 2 diabetes feels tired after eating, it could be a symptom of hyperglycemia or hypoglycemia.

Hyperglycemia (high blood sugar) may occur when too many sugars are consumed. It’s made worse if there’s inefficient or insufficient insulin to transport sugars to the cells for energy.

Sugars are the cells’ main source of energy, which explains why inefficient or insufficient insulin may leave you feeling tired. Other symptoms associated with hyperglycemia may include increased urination and thirst.

Hypoglycemia (low blood sugar) may occur due to consuming simple carbohydrates that are quickly digestible. These carbohydrates can make blood sugar levels spike and then crash in a short amount of time.

Hypoglycemia can also occur in someone with diabetes who has taken more insulin or other diabetes-specific medication than needed based on the foods they consumed. Sleepiness can be one primary symptom of hypoglycemia, along with:

• dizziness or weakness
• hunger
• irritability
• confusion

Both hyperglycemia and hypoglycemia are serious medical conditions, especially for people with diabetes. They should be treated immediately as directed by your doctor.

Food intolerance or food allergies

An intolerance of or an allergy to certain foods can be ano

ther cause of post-meal tiredness. Food intolerances and allergies can impact digestion or other bodily functions.

Preventing post-meal sleepiness

Regularly feeling tired after eating is something to discuss with your doctor. However, if the possibility of a more serious underlying condition has been ruled out or the fatigue only sets in occasionally, there are simple steps you can take to help maintain optimal energy levels.

Dietary and lifestyle habits that may help boost or sustain energy levels and counteract drowsiness include:

• drinking water to stay properly hydrated
• consuming appropriate electrolytes
• reducing the amount of food eaten at a single meal
• getting enough quality sleep
• exercising regularly
• limiting or avoiding alcohol
• modulating caffeine consumption

eating foods that are good for your gut, blood sugar, insulin levels, and brain — including complex, high-fiber carbohydrates and healthy fats

A balanced diet that includes foods such as vegetables, whole grains, and fatty fish promotes sustained energy. Try to incorporate more nuts, seeds, and olive oil into your meals.

The bottom line

The complex interplay of factors affecting post-meal tiredness can empower you to make lifestyle and dietary choices that enhance your overall energy levels. Consult with your doctor if persistent fatigue raises concerns about underlying health conditions.

Fat burners are some of the most controversial supplements on the market. They’re described as nutrition supplements that can increase your metabolism, reduce fat absorption, or help your body burn more fat for fuel .

Manufacturers often promote them as miracle solutions that can solve your weight problems. However, fat burners are often ineffective and may even be harmful .

That’s because they’re not regulated by food regulatory authorities .

There is no miracle pill for weight loss. Even “natural supplements” cannot guarantee fat loss.

Remember, everyone’s metabolism is different. There is no one “miracle” fat burner. While the below items may help boost metabolism, it’s not guaranteed. The most effective way to lose weight is through regular sleep, decreased stress, regular exercise, and eating a nutrient-rich, balanced diet.

That said, several natural supplements have been proven to help you burn more fat. This article provides a list of the 4 best supplements to help you burn fat. Be sure to consult with a healthcare professional before starting any supplement.

Key Takeaways:

• Fat burners, often unregulated, pose risks and may be ineffective.
• No miracle pill exists for weight loss; focus on lifestyle factors like sleep, stress management, exercise, and a balanced diet.
• Caffeine, green tea extract, protein powder, and soluble fiber are natural supplements with potential fat-burning benefits.
• Beware of commercial fat-burning supplements lacking FDA regulation, with cases of contamination and harmful side effects.

1. Caffeine

Caffeine is a substance commonly found in coffee, green tea, and cocoa beans. It’s also a popular ingredient in commercial fat-burning supplements — and for good reason.

Caffeine can help boost your metabolism and help your body burn more fat.

Research shows that caffeine can temporarily boost your metabolism by up to 16% over 1 to 2 hours .

In addition, several studies have shown that caffeine can help your body burn more fat as fuel. However, this effect appears to be stronger in people with less weight compared with people who may be overweight or have obesity .

Unfortunately, consuming caffeine too often could make your body more tolerant to its effects.

To reap the benefits of caffeine, you don’t need to take a supplement.

Simply try drinking a few cups of strong coffee, which is an excellent source of caffeine with many health benefits. That said, these health benefits are only temporary. It’s important to note that caffeine can interfere with quality sleep, which has negative effects on weight management.

Consuming too much caffeine can actually be dangerous for your health. This is why it is important to stay within the daily recommend caffeine limit, which is 400 mg.

SUMMARY

Caffeine can help you burn fat by boosting your metabolism and helping you burn more fat as fuel. You can get caffeine from natural sources like coffee and green tea.

2. Green tea extract

Green tea extract is simply a concentrated form of green tea.

It provides all the benefits of green tea in a convenient powder or capsule form.

Green tea extract is also rich in caffeine and the polyphenol epigallocatechin gallate (EGCG), both of which are compounds that can help you burn fat.

In addition, these two compounds complement each other and can help you burn fat through a process called thermogenesis. In simple terms, thermogenesis is a process in which your body burns calories to produce heat .

For instance, an analysis of six studies found that taking a combination of green tea extract and caffeine helped people burn 16% more fat than a placebo .

In another study, scientists compared the effects of a placebo, caffeine, and a combination of green tea extract and caffeine on burning fat.

They discovered that the combination of green tea and caffeine burned roughly 65 more calories per day than caffeine alone and 80 more calories than the placebo.

Keep in mind that in these studies the participants took green tea extract in combination with additional caffeine. Therefore, this does not definitively show that green tea extract alone has these same effects.

Studies have shown that while no detrimental effects have been reported from green tea itself, the excess consumption of green tea extract may prove to be harmful to the liver, particularly if taken on an empty stomach. Do not exceed the recommended dosage .

3. Protein powder

Protein is incredibly important for burning fat.

A high protein intake can help you burn fat by boosting your metabolism and curbing your appetite. It also helps your body preserve muscle mass .

For instance, a study involving 60 participants with overweight and obesity found that a high protein diet was almost twice as effective as a moderate protein diet at burning fat.

Protein can also curb your appetite by increasing the levels of fullness hormones like GLP-1, CCK, and PYY while reducing levels of the hunger hormone ghrelin .

While you can get all the protein you need from protein-rich foods, many people still find it challenging to eat enough protein daily.

Protein powder supplements are a convenient way to increase your protein intake.

Options include whey, casein, soy, egg, and hemp protein powders. However, it’s important to choose a protein supplement that’s low in sugar and additives, especially if you’re trying to lose weight.

Keep in mind that calories are still important. Protein supplements should simply replace snacks or part of a meal, rather than be added on top of your diet.

If you’re finding it difficult to eat enough protein, try taking 1–2 scoops (25–50 grams) of protein powder per day.

The recommended daily intake of protein will vary based on your activity levels, age, sex, weight, height, etc. That said, the Recommended Dietary Allowance (RDA) for protein is 0.8 grams of protein per kilogram of body weight.

4. Soluble fiber

There are two different types of fiber: soluble and insoluble.

Soluble fiber absorbs water in your digestive tract and forms a viscous gel-like substance.

Interestingly, studies have shown that soluble fiber can help you burn fat by curbing your appetite.

That’s because soluble fiber can help increase the levels of fullness hormones like PYY and GLP-1. It can also help reduce levels of the hunger hormone ghrelin .

In addition, soluble fiber helps slow down the delivery of nutrients to the gut. When this happens, your body takes more time to digest and absorb nutrients, which can leave you feeling full for longer .

What’s more, soluble fiber may also help you burn fat by reducing how many calories you absorb from food.

While you can get all the soluble fiber you need from food, many people find this challenging. If that’s the case for you, try taking a soluble fiber supplement such as glucomannan or psyllium husk.

Dangers and limitations of fat-burning supplements

Commercial fat-burning supplements are widely available and very easy to access.

However, they often do not live up to their hefty claims and may even harm your health.

That’s because fat-burning supplements do not need to be approved by the Food and Drug Administration before they reach the market.

Instead, it’s the manufacturer’s responsibility to make sure that their supplements are tested for safety and effectiveness .

Unfortunately, there have been many cases of fat-burning supplements being pulled off the market because they were tainted with harmful ingredients .

Additionally, there have been many cases in which contaminated supplements caused dangerous side effects like high blood pressure, strokes, seizures, and even death .

On a brighter note, the natural supplements listed above can help you burn fat when added to a health-promoting routine.

Keep in mind that a supplement cannot replace a nutrient-rich diet and regular exercise. They simply help you get the most out of health-promoting activities like exercising and eating a balanced diet.

Other supplements that may help you burn fat

Several other supplements may help you lose weight. However, they either have side effects or lack evidence to support their claims.

These include:

• 5-HTP. 5-HTP is an amino acid and precursor to the hormone serotonin. It may help you burn fat by curbing your appetite and carb cravings. However, it may also interact with medications for depression .

• Synephrine. Synephrine is a substance that is especially abundant in bitter oranges. Some evidence shows it can help you burn fat, but only a handful of studies support its effects .

• Green coffee bean extract. Research shows green coffee bean extract may help you burn fat. However, studies on green coffee bean extract are sponsored by its manufacturers, which may cause a conflict of interest .

• CLA (conjugated linoleic acid). CLA is a group of omega-6 fatty acids that may help you burn fat. However, its overall effects appear weak, and the evidence is mixed .

• L-carnitine. L-carnitine is a naturally occurring amino acid. Some studies show that it can help you burn fat, but the evidence behind it is mixed .

The bottom line

Despite what certain supplement manufacturers may suggest, there isn’t a safe “magic pill” that can help you burn hundreds of extra calories per day.

However, some foods and beverages may modestly increase your metabolic rate and provide other health benefits.

Including several of them in your daily diet may have effects that ultimately lead to fat loss and better overall health.

Numerous studies show that it can help you increase strength, gain muscle, and lose significant amounts of body fat.

However, whey is more than just protein. It contains many other nutrients, some with potent biological effects.

In fact, it’s one of the best-studied supplements in the world.

This is a detailed article about whey protein — what it is, how it works and how it can help you achieve your fitness and health goals.

Key Takeaways:

• Whey protein is a high-quality protein source, containing essential amino acids, notably leucine and cysteine.
• Whey protein concentrate is often preferred for its cost, taste, and nutrient retention.
• Effective when consumed around workouts, but total daily protein intake is crucial for consistent muscle growth.
• Protein’s satiating effect aids weight loss, with whey protein linked to fat loss and lean muscle preservation.
• Whey protein contains additional nutrients like lactoferrin, beta-lactoglobulin, and immunoglobulins.

What Is Whey Protein?

Whey protein is a mixture of proteins isolated from whey, which is the liquid part of milk that separates during cheese production.

Milk actually contains two main types of protein: casein (80%) and whey (20%).

Whey is found in the watery portion of milk. When cheese is produced, the fatty parts of the milk coagulate and the whey is separated from it as a byproduct.

If you’ve ever opened a yogurt container to see liquid floating on top — that’s whey. Cheesemakers used to discard it before they discovered its commercial value.

After being separated during cheese production, whey goes through various processing steps to become what people generally recognize as whey protein — a powder that is added to shakes, meal replacements and protein bars .

Whey protein doesn’t taste very good on its own, which is why it’s usually flavored. Chocolate-, vanilla- and strawberry-flavored powders are popular.

It’s important to read the ingredients list, as some products may have unhealthy additives like refined sugar.

Taking whey protein is a convenient way to add protein on top of your daily intake.

This can be important for bodybuilders and gym enthusiasts, as well as people who need to lose weight or are simply lacking protein in their diet.

Most flavored whey proteins are also rather delicious and can be used to add an incredible taste to healthy recipes like smoothies.

Whey is generally well tolerated, though people with lactose intolerance need to be careful, and some people may even be allergic to it.

Whey Protein Supplements Can Help Boost Your Protein and BCAA Intake

Proteins are the main building blocks of the human body.

They’re used to make various important things, including tendons, organs and skin, as well as hormones, enzymes, neurotransmitters and various molecules.

Proteins are also the building blocks of the contractile elements in your muscles.

They’re assembled from amino acids, smaller molecules that are linked together like beads on a string.

Some amino acids are produced by your body’s cells, while others are supplied by the food you eat. The ones that you must get from foods are termed essential amino acids.

Proteins that supply all nine essential amino acids are the best, and whey protein is loaded with them.

It’s particularly high in important branched-chain amino acids (BCAAs) like leucine, and also contains a high amount of cysteine .

Studies show that leucine is the most anabolic (growth-promoting) amino acid, and cysteine can help boost levels of the cellular antioxidant glutathione.

Whey protein appears to be particularly effective at stimulating growth in humans. In fact, human breast milk is 60% whey, compared to 20% in cow’s milk.

Types of Whey Protein: Concentrate vs Isolate vs Hydrolysate

There are several popular types of whey protein.

Their main difference is in the way they have been processed.

• Concentrate: About 70–80% protein; contains some lactose (milk sugar) and fat and has the best flavor.
• Isolate: 90% protein, or higher; contains less lactose and fat and lacks a lot of the beneficial nutrients found in whey protein concentrate.
• Hydrolysate: Also known as hydrolyzed whey, this type has been pre-digested so that it gets absorbed faster. It causes a 28–43% greater spike in insulin levels than isolate.

Whey protein concentrate seems to be the overall best option. Many options are available online.

It’s the cheapest and retains most of the beneficial nutrients found naturally in whey. Many people also prefer the taste, which is probably due to the lactose and fat.

If you have problems tolerating concentrate, or you’re trying to emphasize protein while keeping carbs and fat low, whey protein isolate — or even hydrolysate — may be a better option.

Keep in mind that even though concentrate is the most popular form, most studies have examined whey protein isolate.

Effects of Whey Supplementation on Muscle Mass and Strength

The best-known use of whey protein supplements is for the purpose of increasing muscle mass and strength.

Whey protein is popular among athletes, bodybuilders, fitness models, as well as people looking to improve their performance in the gym.

The ways by which whey protein promotes muscle/strength gain include:

1. Building blocks: It provides protein and amino acids, which serve as building blocks for increased muscle growth.

• Hormones: It increases the release of anabolic hormones that can stimulate muscle growth, such as insulin .

• Leucine: It’s high in the amino acid leucine, which is known to stimulate muscle protein synthesis at the molecular and genetic level .

• Fast absorption: Whey protein is absorbed and utilized very quickly compared to other types of protein.

Whey protein has been shown to be particularly effective at increasing muscle growth when consumed right before, after or during a workout. Muscle protein synthesis is usually maximized in the time period after training.

However, a recent review of the evidence concluded that total daily protein intake is the most relevant factor in muscle growth. Whether protein is consumed around the workout or not doesn’t seem to matter much.

When compared to other types of protein, such as soy protein, whey protein has usually performed slightly better.

When compared to casein, the evidence is more mixed. Whey appears to be effective in the short-term, but casein stimulates muscle growth over a longer period, making the net effect similar .

Also, keep in mind that unless your diet is already lacking in protein, supplementing with whey protein is unlikely to have a significant effect on your results.

In a 12-week study in older adults with adequate protein intake, who did resistance training, there was no difference in muscle growth when supplementing with whey protein or carbohydrates.

Therefore, the evidence of whey protein on muscle and strength is mixed, and the results may vary greatly between individuals.

If you’re already eating plenty of meat, fish, eggs and dairy — all high in quality protein — the benefits of adding whey will probably be minimal.

Whey Protein Improves Satiety and May Promote Weight Loss

It’s well known that protein can aid weight loss, as it’s by far the most satiating macronutrient .

Protein can boost energy expenditure by 80–100 calories per day, and make people automatically eat up to 441 fewer calories per day .

In one study, eating 25% of the daily calories in protein cut cravings by 60% and reduced the desire for late-time snacking by half .

Taking whey protein is a great way to increase your protein intake, which should have major benefits for weight loss.

Studies have shown that replacing other sources of calories with whey protein, combined with weight lifting, can cause weight loss of about 8 pounds (3.5 kg) while increasing lean muscle mass .

If you’re trying to lose weight, a whey protein supplement can help you both lose weight and hold on to your muscle .

Other Health Benefits of Whey Protein

Whey is more than just a high-quality protein source, it also contains other beneficial nutrients.

This includes lactoferrin, beta-lactoglobulin, alpha-lactalbumin and immunoglobulins.

Beyond just muscle, strength and leanness, whey protein may provide numerous other health benefits.

This includes lowering blood pressure, blood sugar and reducing symptoms of stress and depression .

It also protects against cancer, reduces symptoms of hepatitis, increases bone mineral density, improves immune function in HIV patients and increases the lifespan of mice.

The fact that whey protein is very high in the amino acid cysteine seems to mediate many of these health benefits. Cysteine does this by raising levels of glutathione, the main antioxidant substance in your body’s cells .

Whey is high in essential amino acids and other healthy nutrients. It’s also rich in the amino acid cysteine, which raises levels of the antioxidant glutathione and leads to many health benefits.

Dosage and Side Effects

A commonly recommended dosage is 1–2 scoops (around 25–50 grams) per day, usually after workouts.

It’s recommended that you follow the serving instructions on the packaging.

Keep in mind that if your protein intake is already high, adding whey protein on top of your current intake may be completely unnecessary.

Concerns about protein causing kidney damage and contributing to osteoporosis are unwarranted.

In fact, protein has been shown to protect against osteoporosis, while having no impact on healthy kidneys .

However, people with current kidney or liver issues may want to avoid whey protein or at least consult with a medical professional before taking it.

Eating too much whey protein can cause digestive issues such as nausea, flatulence, diarrhea, pain and cramping. Some people are also allergic to whey.

If you can’t tolerate regular whey protein concentrate, isolate or hydrolysate may be more appropriate. Alternatively, you could simply avoid whey protein and eat other protein-rich foods instead.

But generally speaking, whey protein has an excellent safety profile and most people can consume it without problems.

The bottom line

Whey protein, with its high-quality amino acids and additional health benefits, is a valuable supplement for those seeking muscle growth, weight loss, and overall well-being. Understanding the types, proper dosage, and potential side effects is crucial for maximizing its benefits.

Amino acids, often referred to as the building blocks of proteins, are compounds that play many critical roles in your body.

You need them for vital processes such as building proteins, hormones, and neurotransmitters.

Amino acids are concentrated in protein-rich foods such as meat, fish, and soybeans.

Some people also take certain amino acids in supplement form as a natural way to boost athletic performance or improve mood.

They’re categorized as essential, conditionally essential, or nonessential depending on several factors.

In this article you’ll find all the basics about essential amino acids, including how they function, food sources rich in essential amino acids, and the potential benefits of taking a supplement.

Key Takeaways:

• Essential amino acids are crucial for various bodily functions, and while your body can produce some amino acids, nine must be obtained through your diet.
• Animal proteins like meat, eggs, and poultry are rich sources, but certain plant foods like soy products also provide all nine essential amino acids.
• Conditionally essential amino acids become crucial in specific circumstances, such as illness or pregnancy.
• Explore the roles of each essential amino acid, from building neurotransmitters to supporting immune function and wound healing.
• Essential amino acid supplements may offer benefits for mood, exercise performance, and recovery, but it’s essential to consult a healthcare professional for personalized

What are essential amino acids?

Amino acids are organic compounds composed mainly of nitrogen, carbon, hydrogen, and oxygen.

Your body needs 20 different amino acids to grow and function properly. While all 20 of these are important for your health, only 9 are classified as essential.

These are histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine.

Although your body can make nonessential amino acids, it cannot make essential amino acids, so you have to get them from your diet.

The best sources of essential amino acids are animal proteins such as meat, eggs, and poultry. However, some plant foods, such as the soy products edamame and tofu, contain all nine essential amino acids. This means they are “complete” protein sources.

After you eat protein, your body breaks it down into amino acids and then uses them for various processes, such as building muscle and regulating immune function .

Conditionally essential amino acids

Several nonessential amino acids are classified as conditionally essential.

These are essential only under specific circumstances, such as during illness, pregnancy, infancy, or trauma.

For example, arginine is considered nonessential, but your body can’t make as much as you need when you’re healing from a serious injury or fighting certain diseases, such as cancer.

That’s why, in certain situations, people may take arginine supplements to meet their bodies’ needs.

Additionally, certain amino acids, including glycine and arginine, are considered conditionally essential during pregnancy because a pregnant person needs more of these amino acids to support their own health and the health of the fetus .

How many essential amino acids are there?

There are nine essential amino acids, each of which performs a number of important jobs in your body:

1. Phenylalanine: Your body turns this amino acid into the neurotransmitters tyrosine, dopamine, epinephrine, and norepinephrine. It plays an integral role in the structure and function of proteins and enzymes and the production of other amino acids.
2. Valine: This is one of three branched-chain amino acids (BCAAs) on this list. That means it has a chain branching off from one side of its molecular structure. Valine helps stimulate muscle growth and regeneration and is involved in energy production.
3. Threonine: This is a principal part of structural proteins such as collagen and elastin, which are important components of your skin and connective tissue. It also plays a role in fat metabolism and immune function .
4. Tryptophan: Often associated with drowsiness, tryptophan is a precursor to serotonin, a neurotransmitter that regulates your appetite, sleep, and mood .
5. Methionine: This amino acid plays an important role in metabolism and detoxification. It’s also necessary for tissue growth and the absorption of zinc and selenium, minerals that are vital to your health.
6. Leucine: Like valine, leucine is a BCAA that is critical for protein synthesis and muscle repair. It also helps regulate blood sugar levels, stimulates wound healing, and produces growth hormones .
7. Isoleucine: The last of the three BCAAs, isoleucine is involved in muscle metabolism and is heavily concentrated in muscle tissue. It’s also important for immune function, hemoglobin production, and energy regulation .
8. Lysine: Lysine plays major roles in protein synthesis, calcium absorption, and the production of hormones and enzymes. It’s also important for energy production, immune function, and collagen and elastin production.
9. Histidine: Your body uses this amino acid to produce histamine, a neurotransmitter that is vital to immune response, digestion, sexual function, and sleep-wake cycles. It’s critical for maintaining the myelin sheath, a protective barrier that surrounds your nerve cells .

As you can see, essential amino acids are at the core of many vital processes.

Although amino acids are most recognized for their role in muscle development and repair, your body depends on them for so much more.

That’s why essential amino acid deficiencies can negatively affect your entire body, including your nervous, reproductive, immune, and digestive systems.

People can have different amino acid needs based on stage of life, chronic illness, and acute health issues such as an infection or a surgery.

However, most people get all the amino acids they need through their diet.

Health benefits of taking essential amino acid supplements

While essential amino acids can be found in a wide array of foods, taking concentrated doses in supplement form has been linked to several health benefits.

May help with mood

Tryptophan is necessary for the production of serotonin, a chemical that acts as a neurotransmitter in your body.

Serotonin is an essential regulator of mood, sleep, and behaviors.

While low serotonin levels have been linked to depressed mood and sleep disturbances, several studies have shown that taking tryptophan supplements may help reduce symptoms of depression and boost mood.

A review that included 11 high quality studies found that taking 0.14–3 grams  of tryptophan per day could help decrease anxiety and increase positive mood in generally healthy people .

May improve exercise performance and recovery

Many people take valine, leucine, and isoleucine, the three essential BCAAs, to alleviate fatigue, improve athletic performance, and stimulate muscle recovery after exercise.

In a small 2017 study, resistance-trained athletes took BCAAs at a dose of 0.087 g per kilogram — of body weight, with a 2:1:1 ratio of leucine, isoleucine, and valine.

Those who took the BCAAs showed improved performance and muscle recovery and decreased muscle soreness compared with those who took a placebo.

A review of eight studies found that taking BCAAs was superior to rest for promoting muscle recovery and reducing soreness after exhaustive exercise .

What’s more, another review that included nine studies found that taking BCAAs helped reduce muscle damage and soreness after resistance exercise in active men .

Taking BCAAs has also been shown to reduce the rating of perceived exertion — how intensely a person feels they are working during exercise — in people performing high intensity exercise.

May be helpful for wound healing and surgery

Taking amino acid supplements may be helpful for people who are healing after surgery .

A study in 243 people with pelvis or long bone fractures found that those who took conditionally essential amino acids for 2 weeks after surgery had lower rates of death and medical complications than those who received standard nutrition .

A review of 20 studies looking at the effects of taking BCAAs in people with cancer undergoing surgery found that those who took BCAAs around the time of surgery had reduced postoperative complications from infections and fluid accumulation in the abdomen.

What’s more, according to results from one study, taking essential amino acid supplements may help reduce loss of muscle volume in older adults recovering from knee replacement surgery .

Food sources and recommended intake

Because your body cannot produce essential amino acids, it’s important to get them through your diet.

Many foods are rich in essential amino acids, making it easy to meet your daily needs.

Here are the daily required intakes for the essential amino acids, according to the World Health Organization. These are for adults per1 kg of body weight :

• Histidine: 10 milligrams (mg)
• Isoleucine: 20 mg
• Leucine: 39 mg
• Lysine: 30 mg
• Methionine: 10.4 mg
• Phenylalanine combined with the nonessential amino acid tyrosine: 25 mg
• Threonine: 15 mg
• Tryptophan: 4 mg
• Valine: 26 mg

To find out how much you should consume per day, you can multiply the numbers given above by your weight in kilograms. For example, a person who weighs 60 kg  should consume 1,200 mg of isoleucine per day.

Meeting these requirements is very easy with most diets, so there’s usually no need to track your intake of individual amino acids.

For example, one 174-g piece of braised chicken breast provides 55.9 g of complete protein, easily meeting or exceeding the needs listed above .

Food sources

Foods that contain all nine essential amino acids are referred to as complete proteins.

The following foods are complete protein sources:

• meat
• seafood
• poultry
• eggs
• dairy products

Soy and pea protein are plant-based complete protein sources.

Other plant-based sources of protein, such as beans, nuts, and certain grains, are considered incomplete proteins because they lack one or more of the essential amino acids.

However, if you’re following a plant-based diet, you can still ensure proper intake of all nine essential amino acids by eating a variety of plant proteins each day.

For example, choosing a variety of plant-based proteins, such as beans, nuts, seeds, whole grains, and vegetables, can ensure that you meet your essential amino acid needs, even if you choose to exclude animal products from your diet.

How to supplement with essential amino acids

Most people get enough essential amino acids through their diet.

However, there are some benefits to taking essential amino acid supplements. For example, athletes often take them to enhance exercise performance and recovery.

One review that included 10 high quality studies found that doses of BCAAs of up to 255 mg per kg per day could help reduce delayed onset muscle soreness in trained individuals after exercise .

Additionally, people may choose to take individual amino acids, rather than blends, to support certain aspects of health, such as mood.

A review that included 11 high quality studies found that taking 0.14–3 g of tryptophan per day could help improve mood in healthy people.

As you can see, dosing varies depending on the type of amino acid you’re taking and what your goal is.

Amino acid supplements are considered safe for most people. However, they’re usually not necessary if you’re getting enough protein in your diet.

Nonetheless, amino acid supplements may offer certain benefits for specific groups of people.

If you’re interested in taking essential amino acid supplements, speak with a healthcare professional who is knowledgeable about dietary supplements, such as your doctor or a registered dietitian.

They can recommend specific dosing and tell you how best to take your supplement, depending on your health goals. Additionally, they can help you choose a supplement from a reputable brand that offers products tested by third-party organizations.

The bottom line

Essential amino acids play a vital role in your body’s overall health, impacting processes from muscle development to immune function. While most people obtain these amino acids through their diet, supplements may benefit specific groups. Understanding their roles, food sources, and recommended intake can help you prioritize essential amino acids for optimal well-being.

Glutamine is an amino acid produced by the body and found in food. It supports your body’s immune and digestive systems.

Glutamine is an important amino acid with many functions in the body.

It is a building block of protein and critical part of the immune system.

What’s more, glutamine has a special role in intestinal health.

Your body naturally produces this amino acid, and it is also found in many foods. Yet, you may be unsure if you need extra glutamine from supplements for optimal health.

This article explains why glutamine is important and discusses the benefits and safety of glutamine supplements.

Key Takeaways:

• Glutamine, an essential amino acid, serves as a building block for proteins and plays a vital role in immune and intestinal health.
• Found naturally in various foods, glutamine is abundant in animal products, though some plant-based sources also contain it.
• Glutamine supports immune cells, and its deficiency during illness or injury may compromise immune function.
• The amino acid is crucial for intestinal health, serving as an energy source, maintaining the intestinal barrier, and supporting cell growth.

What Is Glutamine?

Glutamine is an amino acid. Amino acids are molecules that play many roles in the body.

Their main purpose is to serve as building blocks for proteins.

Proteins are crucial to the organs. They also serve other functions, such as transporting substances in the blood and fighting off harmful viruses and bacteria .

Like many other amino acids, it exists in two different forms: L-glutamine and D-glutamine.

They are almost identical but have a slightly different molecular arrangement .

The form found in foods and supplements is L-glutamine. Some supplements list it as L-glutamine, but others simply use the broader term glutamine.

While L-glutamine is used to make proteins and perform other functions, D-glutamine appears to be relatively unimportant in living organisms .

L-glutamine can be produced naturally in your body. In fact, it is the most abundant amino acid in the blood and other body fluids .

However, there are times when the glutamine needs of your body are greater than its ability to produce it.

Therefore, it’s considered a conditionally essential amino acid, meaning that it must be obtained from the diet under certain conditions, such as injury or illness .

Also, glutamine is an important molecule for the immune system and intestinal health .

It Is Found in Many Foods

Glutamine is naturally found in a variety of foods. It has been estimated that a typical diet contains 3 to 6 grams per day, but this can vary based on your specific diet .

The largest amounts are found in animal products due to their high protein contents.

However, some plant-based foods have a greater percentage of it in their protein.

One study used advanced lab techniques to determine how much L-glutamine is found in various foods.

The following are the percentages of protein made up of L-glutamine in each food:

• Eggs: 4.4% (0.6 g per 100 g of eggs)
• Beef: 4.8% (1.2 g per 100 g of beef)
• Skim milk: 8.1% (0.3 g per 100 g of milk)
• Tofu: 9.1% (0.6 g per 100 g of tofu)
• White rice: 11.1% (0.3 g per 100 g of rice)
• Corn: 16.2% (0.4 g per 100 g of corn)

Although some plant sources, such as white rice and corn, have a large percent of protein made up of glutamine, they have fairly low protein contents overall .

Thus, meat and other animal products are the simplest ways to get high amounts of it.

Unfortunately, the exact glutamine content of many specific foods has not been studied.

However, because glutamine is a necessary part of proteins, virtually any food containing protein will contain some glutamine.

Focusing on getting enough protein in your overall diet is an easy way to potentially increase the amount of glutamine you are consuming.

It Is Important for the Immune System

One of the most important functions of glutamine is its role in the immune system.

It is a critical fuel source for immune cells, including white blood cells and certain intestinal cells .

However, its blood levels can decrease due to major injuries, burns or surgeries .

If the body’s need for glutamine is greater than its ability to produce it, your body may break down protein stores, such as muscle, to release more of this amino acid.

Additionally, the function of the immune system can be compromised when insufficient amounts of glutamine are available .

For these reasons, high-protein diets, high-glutamine diets or glutamine supplements are often prescribed after major injuries like burns.

Studies have also reported that glutamine supplements may improve health, decrease infections and lead to shorter hospital stays after surgery .

What’s more, they have been shown to improve survival and reduce medical costs in critically ill patients.

Other studies have shown that glutamine supplements may also improve immune function in animals infected with bacteria or viruses .

However, there is not strong support for benefits in healthy adults, and the needs of these individuals may be met through diet and the body’s natural production .

It Plays a Role in Intestinal Health

Glutamine’s immune system benefits are related to its role in intestinal health.

In the human body, the intestines are considered the largest portion of the immune system.

This is because of the many intestinal cells with immune functions, as well as the trillions of bacteria that live in your intestines and impact your immune health .

Glutamine is an important energy source for intestinal and immune cells .

It also helps maintain the barrier between the inside of your intestines and the rest of your body, thereby protecting against a leaky gut .

This prevents harmful bacteria or toxins from moving from your intestines into the rest of your body.

Additionally, it is important for the normal growth and maintenance of the cells in the intestine .

Due to the major role of the intestines in the immune system, glutamine may benefit your overall immune health by supporting the intestinal cells .

Effects on Muscle Gain and Exercise Performance

Due to its role as a building block of protein, some researchers have tested whether taking glutamine as a supplement improves muscle gain or exercise performance.

In one study, 31 people took either glutamine or a placebo during six weeks of weight training .

By the end of the study, both groups showed improved muscle mass and strength. However, there were no differences between the two groups.

Additional studies have also shown that it has no effects on muscle mass or performance .

However, some research has reported that glutamine supplements may decrease muscle soreness and improve recovery after intense exercise .

In fact, one study found that glutamine or glutamine plus carbohydrates can help reduce a blood marker of fatigue during two hours of running .

It has also been used to try to boost the immune function of athletes, but results vary .

Other research has found that it did not improve the recovery of carbohydrate stores (glycogen) in muscle when added to carbohydrates and certain amino acids.

In the end, there is no evidence that these supplements provide benefits for muscle gain or strength. There is some limited support for other effects, but more research is needed.

It’s also important to note that many athletes have high protein intakes in their regular diets, meaning they may be consuming large amounts of glutamine even without supplements.

Dosage, Safety and Side Effects

Since glutamine is an amino acid that is naturally produced in the body and found in many foods, there is no concern that it’s harmful in normal quantities.

It has been estimated that a typical diet may contain 3 to 6 grams per day, although this amount could vary based on the types and quantities of foods consumed.

Studies on glutamine supplements have used a wide variety of doses, ranging from around 5 grams per day up to high doses of approximately 45 grams per day for six weeks .

Although no negative side effects were reported with this high dosage, blood safety markers were not specifically examined.

Other studies have reported minimal safety concerns regarding short-term supplementation of up to 14 grams per day .

Overall, it is believed that the short-term use of supplements is likely safe. However, some scientists have raised concerns about their sustained use .

Adding glutamine to a regular diet may cause a variety of changes in the way the body absorbs and processes amino acids. Yet, the long-term effects of these changes are unknown .

Therefore, more information is needed concerning long-term supplementation, particularly when high doses are used.

It is possible that glutamine supplements may not have the same effects if you eat an animal-based, high-protein diet, compared to a plant-based, lower-protein diet.

If you follow a plant-based diet with low glutamine content, you may be able to consume supplements while still receiving a normal daily amount of it overall.

If you decide to take a glutamine supplement, it is probably best to start with a conservative dose of around 5 grams per day.

The bottom line

Glutamine, a key amino acid, plays essential roles in protein synthesis, immune function, and intestinal health. While it may offer benefits for exercise recovery, its impact on muscle gain is inconclusive. Incorporate glutamine cautiously into your diet, considering natural food sources and short-term supplement use for optimal health.

Creatine is a compound that comes from three amino acids. Creatine is found mostly in your body’s muscles as well as in the brain. Most people get creatine through seafood and red meat — though at levels far below those found in synthetically made creatine supplements. The body’s liver, pancreas and kidneys also can make about 1 gram of creatine per day.

Your body stores creatine as phosphocreatine primarily in your muscles, where it’s used for energy. As a result, people take creatine orally to improve athletic performance and increase muscle mass.

Key Takeaways:

• Creatine, a widely researched sports supplement, is proven safe and effective despite myths about kidney and liver damage, dehydration, and weight gain.
• Scientific evidence supports daily creatine supplementation, showing no significant adverse effects over extended periods.
• Creatine enhances exercise performance by increasing muscle energy during high-intensity workouts.

What is creatine? Is it bad for you?

Creatine is the top sports performance supplement available. Yet despite its research-backed benefits, some people avoid creatine because they worry it’s bad for their health.

Some claim it causes weight gain, cramping, and issues with digestion, the liver, or the kidneys. But hundreds of studies support its safety and effectiveness.

This article provides an evidence-based review of creatine’s safety and side effects.

Purported side effects of creatine

Depending on who you ask, the suggested side effects of creatine may include:

• kidney damage
• liver damage
• kidney stones
• weight gain
• bloating
• dehydration
• muscle cramps
• digestive concerns
• compartment syndrome
• Rhabdomyolysis

Is creatine a steroid?

Some people wrongly claim that creatine is an anabolic steroid, that it’s unsuitable for women or teenagers, or that it should be used only by professional athletes or bodybuilders .

Despite this negative press, the International Society of Sports Nutrition regards creatine as extremely safe, concluding that it is one of the most beneficial sports supplements available .

One study examined 69 health markers after participants took creatine supplements for 21 months. It found no adverse effects .

Creatine has also been used to treat various diseases and health concerns, including neuromuscular disorders, concussions, diabetes, and muscle loss.

Is creatine safe to take every day?

Research has shown that it is safe to consume creatine supplements daily, even over several years.

There is no evidence to support any significantly detrimental side effects in people who consume high doses of creatine (30 grams/day) for up to 5 years .

In fact, research has shown positive health benefits in athletes who took daily supplements of creatine for long periods of time .

How does creatine work biologically?

Creatine is found throughout your body, with 95% of it stored in your muscles .

It is obtained from meat and fish and can also be produced naturally in your body from amino acids .

Your diet and natural creatine levels do not typically maximize muscle stores of this compound.

The average stores are about 120 mmol/kg for someone who weighs 154 pounds (70 kg), but creatine supplements can elevate these stores to around 160 mmol/kg .

During high intensity exercise, the stored creatine helps your muscles produce more energy. This is the main reason that creatine enhances exercise performance .

Once you fill your muscle’s creatine stores, any extra is broken down into creatinine, which is metabolized by your liver and released in your urine.

Does it cause dehydration or cramps?

Creatine alters your body’s stored water content, driving additional water into your muscle cells.

This fact may be behind the theory that creatine causes dehydration. However, this shift in cellular water content is minor, and no research supports the claims about dehydration.

A 3-year study of college athletes found that those taking creatine had fewer cases of dehydration, muscle cramps, or muscle injuries than those not taking it. They also missed fewer sessions due to illness or injury .

One study examined creatine use during exercise in hot weather, which can accelerate cramping and dehydration. During a 35-minute cycling session at 99°F (37°C), creatine had no adverse effects on cyclists, compared with a placebo .

Further examination via blood tests also confirmed no difference in hydration or electrolyte levels, which play a key role in muscle cramps .

The most conclusive research has been conducted in individuals undergoing hemodialysis, a medical treatment that may cause muscle cramps. Researchers noted that the group taking creatine experienced a 60% reduction in cramping .

Based on the current evidence, creatine does not cause dehydration or cramping. If anything, it may protect against these conditions.

Does creatine cause weight gain?

Research has thoroughly documented that creatine supplements cause a quick increase in body weight.

In a study, 1 week of high dose loading of creatine supplementation (20 grams/day) increased participants’ body weight by around 2–6 pounds (1–3 kg) .

Over the long term, studies show that body weight may continue to increase to a greater extent in creatine users than in people who do not take creatine. This weight gain is due to increased muscle growth — not increased body fat.

Increased muscle may also have benefits for older adults, individuals with obesity, and those with certain diseases .

How does it affect your kidneys and liver?

Creatine can slightly raise levels of creatinine in your blood. Creatinine is commonly measured to diagnose kidney or liver conditions.

However, the fact that creatine raises creatinine levels does not mean that it is harming your liver or kidneys .

To date, no study of creatine use in healthy individuals has provided evidence of harm to these organs .

A long-term study of college athletes found no side effects related to liver or kidney function. Other studies measuring biological markers in the urine found no difference after creatine ingestion .

One of the longest studies to date — lasting for 4 years — similarly concluded that creatine has no negative side effects .

Another popular study often cited in the media reported kidney disease in a male weightlifter who supplemented with creatine .

But this single case study is insufficient evidence. Numerous other factors, including additional supplements, were also involved .

That said, use caution when it comes to taking creatine supplements if you have a history of liver or kidney concerns. A healthcare professional can help you decide whether taking creatine is right for you.

Does it cause digestive concerns?

As with many supplements or medications, excessive doses may cause digestive issues.

In a 2008 study, a 5-gram dose (taken twice per day) caused diarrhea in 29% of participants, which was not significantly different than the placebo. However, a 10-gram dose (taken once per day) increased diarrhea risk by 56% .

For this reason, the recommended serving is set at 3–5 grams. The 20-gram loading protocol is also split into 4 servings of 5 grams each over a day .

Despite anecdotal reports, there is no evidence that creatine causes digestive concerns when taken at recommended doses .

It is possible that additives, ingredients, or contaminants generated during the industrial production of creatine can lead to issues .

It is recommended that you purchase a trusted, high quality product.

Possible Interactions

If you are being treated with any of the following medications, you should not use creatine without talking to your doctor first.

• Non steroidal anti-inflammatory drugs (NSAIDs)

Taking creatine with these pain relievers may increase the risk of kidney damage. NSAIDs include ibuprofen (Motrin, Advil) and naproxen (Aleve).

• Caffeine

Caffeine may make it hard for your body to use creatine, and taking creatine and caffeine may increase the risk of dehydration. Using creatine, caffeine, and ephedra (now banned in the U.S.) may increase the risk of stroke.

• Diuretics (water pills)

Taking creatine with diuretics may increase the risk of dehydration and kidney damage.

• Cimetidine (Tagamet)

Taking creatine while taking Tagamet may increase the risk of kidney damage.

• Drugs that affect the kidneys

Using creatine along with any medication that affects the kidneys may raise the risk of kidney damage.

• Probenecid

Taking creatine while taking probenecid, a drug used to treat gout, may increase the risk of kidney damage.

Does creatine give you acne?

There is no evidence that creatine causes acne. Creatine may enhance your ability to exercise harder and longer, leading to increased sweat. While sweating can lead to acne, creatine itself does not.

Some research has demonstrated that creatine may help your skin by improving skin wrinkles, aging, and damage when used topically.

Other potential side effects

Some people suggest that creatine can lead to compartment syndrome, a condition that occurs when excessive pressure builds inside an enclosed space — usually within arm or leg muscles.

Although one study found increased muscle pressure during 2 hours of heat training, this resulted mainly from heat and exercise-induced dehydration — not from creatine .

Researchers also concluded the pressure was short-lived and insignificant.

Some claim that creatine supplements increase your risk of rhabdomyolysis, a condition in which muscle breaks down and leaks proteins into your bloodstream. However, this idea is not supported by any evidence.

The myth originated because a marker in your blood called creatine kinase increases with creatine supplements.

This slight increase is quite different from the large amounts of creatine kinase associated with rhabdomyolysis. Interestingly, some experts even suggest creatine may protect against this condition .

Some people also confuse creatine with anabolic steroids, but this is yet another myth. Creatine is a completely natural and legal substance found in your body and in foods — such as meat — with no link to steroids .

Finally, there is a misconception that creatine is suitable only for male athletes. Yet no research suggests that it is unsuitable in recommended doses for women or older adults.

Unlike most supplements, creatine has been given to children as a medical intervention for certain conditions, such as neuromuscular disorders or muscle loss.

Studies lasting as long as 3 years have found no negative effects of creatine in children .

The bottom line

Creatine is a safe and beneficial sports supplement with proven advantages for exercise performance. Dispel misconceptions about its side effects, as scientific research consistently supports its safety and positive impact on muscle health.

Small changes in your sleep routine may help you fall asleep faster. These might include making the room cooler, practicing the 4-7-8 breathing method, and avoiding screens before bedtime.

Key Takeaways:

• Learn 20 practical tips to enhance your sleep quality.
• Understand the impact of room temperature on sleep and how to optimize it.
• Explore the 4-7-8 breathing method developed by Dr. Andrew Weil.
• Establish a consistent sleep schedule to regulate your internal clock.
• Harness the benefits of daylight exposure and practice mindfulness for better sleep

Proper sleep is vital for physical and mental well-being.

However, nearly 35% of the American population experiences trouble sleeping, which may have negative cognitive and physical effects, according to the Centers for Disease Control and Prevention (CDC).

Poor sleep may increase your risk of:

cardiovascular disease

type 2 diabetes

obesity

stress, anxiety, and depression

impaired learning, memory, and mood

Adults require around 7 hours of sleep per 24-hour period, per the CDC, though the recommended hours of sleep changes as you age.

20 tips to help you fall asleep

If you’re experiencing trouble falling asleep, here are 20 ways to help you fall asleep as fast as possible.

Lower the room temperature

A hot sleeping environment may affect a person’s thermoregulation, which could in turn impact their sleep quality.

Thermoregulation is your body’s internal temperature.

When you lie down and prepare for sleep, your body begins to shed heat through blood vessel dilation. This process sends a sleep onset signal to your body.

Gradually, your core body temperature decreases until waking up again.

Maintaining a room temperature ranging from 15.6–19.4°C, per the National Sleep Foundation, may help keep your body temperature low and promote sleep onset.

A 2019 research review suggests that bathing in warm water 1–2 hours before sleep may also speed up thermoregulation and help you fall asleep faster.

It also found that people who bathed in water ranging from 104°F–108.5°F (40.0°C–42.5°C) for as little as 10 minutes before bedtime reported improvements in their sleep.

More research is needed, but these findings are promising.

Try the 4-7-8 breathing method

The 4-7-8 method is a cyclical breathing technique that may promote calmness and help you unwind before bed.

Dr. Andrew Weil, an integrative medicine doctor, developed it. The technique is based on pranayama exercises in yoga.

Steps to complete one cycle

1. Place the tip of your tongue behind your upper front teeth.
2. Exhale completely through your mouth and make a “whoosh” sound.
3. Close your mouth and inhale through your nose while mentally counting to 4.
4. Hold your breath and mentally count to 7.
5. Open your mouth and exhale completely, making a “whoosh” sound while mentally counting to 8.
6. Repeat this cycle at least three more times.

Set a sleep schedule

A sleep schedule may help you fall asleep faster.

Your body has its own near-24-hour regulatory system called the circadian rhythm. This internal clock cues your body to feel alert during the day but sleepy at night.

It also has an important role in maintaining physiological cycles, such as your metabolism, thermoregulation, and sleep-wake cycles.

Waking up and going to bed at the same time each day could help regulate your internal clock.

Lastly, research recommends giving yourself 30–45 minutesto wind down in the evening before getting in bed. This may allow your body and mind to relax and prepare for sleep.

Experience both daylight and darkness

Per research published in 2022, light exposure could influence your body’s internal clock, which regulates sleep and wakefulness. It may also help dictate the duration, timing, and quality of your sleep.

Research suggests that every additional hour spent outside may lead to sleep onset happening 30 minutes earlier.

Daylight exposure may also increase evening fatigue, as well as sleep duration and quality.

That said, timing is important, as too much evening light exposure may prevent you from falling asleep and hinder melatonin production.

Melatonin is an essential hormone for sleep that’s produced in darkness.

Practice yoga, meditation, and mindfulness

When people are stressed, they tend to have difficulty falling asleep.

Research suggests that yoga may positively effect the quality, efficiency, and duration of sleep.

Yoga encourages the practice of breathing patterns and body movements that could help release the accumulated stress and tension in your body.

A 2012 research review suggests that meditation may enhance melatonin levels and help the brain enter a state where sleep is more easily achieved.

Lastly, according to research, mindfulness may have a positive impact on your stress levels, sleep quality, and cognitive function. It could help you focus on the present, rather than worrying about falling asleep.

Avoid looking at your clock

Waking up in the middle of the night is normal, but not being able to fall back asleep may be frustrating.

It’s common for people with insomnia to look at their clock every time they wake up. This is known as clock-watching or time monitoring behavior (TMB), which research suggests may increase brain stimulation and exacerbate anxious feelings of sleeplessness.

Waking on a regular basis without falling back asleep may also cause your body to develop a routine. As a result, you might find yourself waking up in the middle of the night every night.

Avoid naps during the day

Poor sleep at night may lead to daytime napping. In fact, research indicates that nearly 40% of the American population unintentionally falls asleep during the day at least once a month.

While short naps may improve alertness and well-being, there’s mixed research about the effects of napping on nighttime sleep.

In a small 2015 study involving 440 college students, the poorest nighttime sleep quality was observed in those who reported taking 3 or more naps per week, those who napped for more than 2 hours, and those who napped late (between 6 p.m. and 9 p.m).

A small 2016 study involving 236 healthy high school students suggests that daytime napping may lead to shorter nighttime sleep duration, and lower sleep quality and efficiency.

That said, a 2022 literature review suggests that daytime naps do not negatively impact an adult’s nighttime sleep.

Watch when and what you eat

The time you eat during the day may affect your sleep quality.

Research results from the American Time Use Survey suggest that eating within 1 hour before bedtime increases your chances of waking up after falling asleep.

The types of food you eat may also affect your sleep quality.

For example, one research review suggests that even though a high carb diet may get you to fall asleep faster, it will not be restful sleep. Instead, high fat meals could promote a deeper and more restful sleep.

That said, there’s a lot of conflicting research on the effects of such dietary specifics.

Listen to relaxing music

Research suggests that listening to relaxing music may help improve sleep onset, quality, and duration for people with insomnia. It may also provide comfort and relaxation before bedtime, which may in turn reduce anxiety.

A small 2012 study involving 50 people suggests that those who were exposed to soothing music for 45 minutes at bedtime had a more restful and deeper sleep compared with those who did not listen to music.

Another systematic review involving hospitalized people and published in 2023 suggests that listening to 30 minutes of relaxing music in the evening significantly increases sleep quality.

Lastly, if relaxing music is not available, blocking out all noise with earplugs may help you fall asleep faster.

Exercise during the day

When, where, and for how long you exercise may have a significant impact on your sleep.

Research suggests that older adults who engage in longer physical activity during the day sleep better.

Moderate and intense exercise, especially outdoors, may also positively impact your sleep quality.

However, it’s important to maintain a moderate-intensity exercise routine and to be mindful of when you exercise.

Working out early in the morning may help establish your circadian rhythm and lead to better sleep in the evening. Contrarily, exercising 2 hours before bed may decrease sleep quality, especially if you’re in a gym with bright lights.

Some activities that you could do include:

• running
• hiking
• cycling
• lifting weights

Get comfortable

A comfortable mattress and bedding may have a remarkable effect on the onset, depth, and quality of sleep.

A medium-firm mattress has been shown to positively affect sleep quality, and prevent sleep disturbances and muscular discomfort.

Your pillow may also impact your sleep by having an effect on:

• neck and spinal curve
• pillow and body temperature
• comfort

A 2014 study suggests that orthopedic pillows may be better for sleep quality than feather or memory foam pillows.

Sleeping with a weighted blanket may also have numerous benefits, such as:

• better sleep quality and duration
• more energy for daytime activity
• reduced symptoms of anxiety, stress, and depression

Turn off all electronics

Watching TV, playing video games, and using a smartphone may make it significantly harder for you to fall — and stay — asleep.

This is partly because electronic devices emit blue light, which may suppress melatonin.

Using these devices also keeps your mind in an active and engaged state.

If you need to use your devices late in the evening, consider using eyeglasses to block out the blue light.

Try aromatherapy

Aromatherapy involves the use of essential oils and may help people with trouble falling asleep.

A systematic review of 30 studies suggests that aromatherapy may help improve sleep quality and reduce:

stress

1. pain
2. anxiety
3. depression

A variety of different scents, such as peppermint and lavender, may help improve sleep.

Write before bed

Some people may struggle to fall asleep because their thoughts keep running in circles.

Journaling and focusing on positive thoughts may help calm the mind and help you fall asleep faster.

A small 2011 study involving 41 college students suggested that writing resulted in reduced bedtime worry and stress, increased sleep time, and improved sleep quality.

A different study found that writing a to-do list, if only for 5 minutes, was even more effective than journaling at helping young adults fall asleep faster.

It may help to set aside 15 minutes every night to write about your day. Remember to focus on the positive events, your upcoming events, and how you feel at the time.

Limit caffeine intake

Caffeine is widely used among people to help with fatigue and stimulate alertness. Nearly 90% of adults in the United States consume at least one caffeinated drink every day.

That said, caffeine may negatively impact sleep onset, quality, and duration.

Although the effects of caffeine peak within 30 minutes, it may stay in your system for up to 10 hours after consumption.

A 2013 study suggests that consuming caffeine at least 6 hours before bedtime might still result in 1 hour less of sleep. These accumulated lost hours may have a negative effect.

Instead, drinking a noncaffeinated bedtime tea may help promote sleep and relaxation.

Adjust your sleep position

Good quality sleep may depend on your body position during the night.

There are three main sleeping positions:

1. back
2. stomach
3. side

Traditionally, it was believed that back sleepers (supine) had a better quality of sleep.

However, this might not be the best position to sleep in as it could lead to blocked airways, sleep apnea, and snoring.

Although individual preferences play an important role in choosing a sleep position, the side position may provide the best quality sleep.

Read

Reading a print book may have many benefits, including helping you unwind before bed.

One study suggests that reading a paper book during the hour before bed may help increase sleep quality, duration, and efficiency.

Contrarily, reading from an e-book may impact these sleep factors.

Electronic books emit blue light, which reduces melatonin secretion. Lowered melatonin levels make it harder for you to fall asleep and could lead to more fatigue the following day.

Therefore, it’s recommended to read a physical book to help improve your sleep.

Focus on trying to stay awake

Paradoxical intention (PI) is a sleeping technique that involves intentionally staying awake, rather than forcing yourself to sleep.

It’s designed to reduce performance anxiety and stress produced by forcing yourself to fall asleep.

Although the research is mixed, some studies suggest that PI may help improve sleep onset, duration, and quality.

Visualize happy things

Engaging your imagination may be more calming than counting sheep.

A 2011 study suggests that picturing and concentrating on an environment that makes you feel peaceful and relaxed could take your mind away from the thoughts that keep you up at night.

Older research from a 2002 study also found that imagery distraction helped quicken sleep onset compared with people who had general distractions or no instructions.

Try sleep-enhancing supplements

Certain supplements may help you fall asleep faster, boost the production of sleep-promoting hormones, or help calm brain activity.

Some of these supplements include:

• magnesium
• 5-HTP (5-hydroxytryptophan)
• melatonin
• L-theanine
• GABA (gamma-aminobutyric acid)

The bottom line

Quality sleep is crucial for overall well-being. With these 20 actionable tips, you can take control of your sleep routine, improve sleep onset, and enhance the depth and duration of your rest. From lifestyle adjustments to relaxation techniques, prioritize your sleep for a healthier, more energized life.

If you want to boost your immune health, you may wonder how to help your body fight off illnesses.

While bolstering your immunity is easier said than done, several dietary and lifestyle changes may strengthen your body’s natural defenses and help you fight harmful pathogens, or disease-causing organisms.

Key Takeaways:

• Prioritize quality sleep, aiming for 7 or more hours each night.
• Incorporate whole plant foods rich in antioxidants and fiber for improved immunity.
• Consume healthy fats like olive oil and omega-3s to combat inflammation.
• Boost your gut health with fermented foods or probiotic supplements.
• Limit added sugars to reduce inflammation and support overall health.
• Engage in moderate exercise to enhance the effectiveness of your immune system.

Helpful ways to strengthen your immune system and fight off disease

How can you improve your immune system? On the whole, your immune system does a remarkable job of defending you against disease-causing microorganisms. But sometimes it fails: A germ invades successfully and makes you sick. Is it possible to intervene in this process and boost your immune system? What if you improve your diet? Take certain vitamins or herbal preparations? Make other lifestyle changes in the hope of producing a near-perfect immune response?

Healthy ways to strengthen your immune system

Your first line of defense is to choose a healthy lifestyle. Following general good-health guidelines is the single best step you can take toward naturally keeping your immune system working properly. Every part of your body, including your immune system, functions better when protected from environmental assaults and bolstered by healthy-living strategies such as these:

• Don’t smoke.
• Eat a diet high in fruits and vegetables.
• Exercise regularly.
• Maintain a healthy weight.
• If you drink alcohol, drink only in moderation.
• Get adequate sleep.
• Take steps to avoid infection, such as washing your hands frequently and cooking meats thoroughly.
• Try to minimize stress.
• Keep current with all recommended vaccines. Vaccines prime your immune system to fight off infections before they take hold in your body.

1. Get enough sleep

Sleep and immunity are closely tied.

In fact, inadequate or poor quality sleep is linked to a higher susceptibility to sickness.

In a study in 164 healthy adults, those who slept fewer than 6 hours each night were more likely to catch a cold than those who slept 6 hours or more each night .

Getting adequate rest may strengthen your natural immunity. Also, you may sleep more when sick to allow your immune system to better fight the illness  .

Adults should aim to get 7 or more hours of sleep each night, while teens need 8–10 hours and younger children and infants up to 14 hours .

If you’re having trouble sleeping, try limiting screen time for an hour before bed, as the blue light emitted from your phone, TV, and computer may disrupt your circadian rhythm, or your body’s natural wake-sleep cycle .

Other sleep hygiene tips include sleeping in a completely dark room or using a sleep mask, going to bed at the same time every night, and exercising regularly

2. Eat more whole plant foods

Whole plant foods like fruits, vegetables, nuts, seeds, and legumes are rich in nutrients and antioxidants that may give you an upper hand against harmful pathogens.

The antioxidants in these foods help decrease inflammation by combatting unstable compounds called free radicals, which can cause inflammation when they build up in your body in high levels .

Chronic inflammation is linked to numerous health conditions, including heart disease, Alzheimer’s, and certain cancers.

Meanwhile, the fiber in plant foods feeds your gut microbiome, or the community of healthy bacteria in your gut. A robust gut microbiome can improve your immunity and help keep harmful pathogens from entering your body via your digestive tract .

Furthermore, fruits and vegetables are rich in nutrients like vitamin C, which may reduce the duration of the common cold

3. Eat more healthy fats

Healthy fats, like those found in olive oil and salmon, may boost your body’s immune response to pathogens by decreasing inflammation.

Although low-level inflammation is a normal response to stress or injury, chronic inflammation can suppress your immune system.

Olive oil, which is highly anti-inflammatory, is linked to a decreased risk of chronic diseases like heart disease and type 2 diabetes. Plus, its anti-inflammatory properties may help your body fight off harmful disease-causing bacteria and viruses.

Omega-3 fatty acids, such as those in salmon and chia seeds, fight inflammation as well .

4. Eat more fermented foods or take a probiotic supplement

Fermented foods are rich in beneficial bacteria called probiotics, which populate your digestive tract .

These foods include yogurt, sauerkraut, kimchi, kefir, and natto.

Research suggests that a flourishing network of gut bacteria can help your immune cells differentiate between normal, healthy cells and harmful invader organisms .

In a 3-month study in 126 children, those who drank just 2.4 ounces (70 mL) of fermented milk daily had about 20% fewer childhood infectious diseases, compared with a control group .

If you don’t regularly eat fermented foods, probiotic supplements are another option.

In a 28-day study in 152 people infected with rhinovirus, those who supplemented with probiotic Bifidobacterium animalis had a stronger immune response and lower levels of the virus in their nasal mucus than a control group .

5. Limit added sugars

Emerging research suggests that added sugars and refined carbs may contribute disproportionately to overweight and obesity .

Obesity may likewise increase your risk of getting sick.

According to an observational study in around 1,000 people, people with obesity who were administered the flu vaccine were twice as likely to still get the flu than individuals without obesity who received the vaccine.

Curbing your sugar intake can decrease inflammation and aid weight loss, thus reducing your risk of chronic health conditions like type 2 diabetes and heart disease .

Given that obesity, type 2 diabetes, and heart disease can all weaken your immune system, limiting added sugars is an important part of an immune-boosting diet .

You should strive to limit your sugar intake to less than 5% of your daily calories. This equals about 2 tablespoons (25 grams) of sugar for someone on a 2,000-calorie diet.

6. Engage in moderate exercise

Although prolonged intense exercise can suppress your immune system, moderate exercise can give it a boost.

Studies indicate that even a single session of moderate exercise can boost the effectiveness of vaccines in people with compromised immune systems .

What’s more, regular, moderate exercise may reduce inflammation and help your immune cells regenerate regularly .

Examples of moderate exercise include brisk walking, steady bicycling, jogging, swimming, and light hiking. Most people should aim for at least 150 minutes of moderate exercise per week .

Moderate exercise can reduce inflammation and promote the healthy turnover of immune cells. Jogging, biking, walking, swimming, and hiking are great options.

7. Stay hydrated

Hydration doesn’t necessarily protect you from germs and viruses, but preventing dehydration is important to your overall health.

Dehydration can cause headaches and hinder your physical performance, focus, mood, digestion, and heart and kidney function. These complications can increase your susceptibility to illness .

To prevent dehydration, you should drink enough fluid daily to make your urine pale yellow. Water is recommended because it’s free of calories, additives, and sugar .

While tea and juice are also hydrating, it’s best to limit your intake of fruit juice and sweetened tea because of their high sugar contents .

As a general guideline, you should drink when you’re thirsty and stop when you’re no longer thirsty. You may need more fluids if you exercise intensely, work outside, or live in a hot climate .

It’s important to note that older adults begin to lose the urge to drink, as their bodies do not signal thirst adequately. Older adults need to drink regularly even if they do not feel thirsty.

8. Manage your stress levels

Relieving stress and anxiety is key to immune health.

Long-term stress promotes inflammation, as well as imbalances in immune cell function .

In particular, prolonged psychological stress can suppress the immune response in children.

Activities that may help you manage your stress include meditation, exercise, journaling, yoga, and other mindfulness practices. You may also benefit from seeing a licensed counselor or therapist, whether virtually or in person.

Improve immunity with herbs and supplements?

Walk into a store, and you will find bottles of pills and herbal preparations that claim to “support immunity” or otherwise boost the health of your immune system. Although some preparations have been found to alter some components of immune function, thus far there is no evidence that they actually bolster immunity to the point where you are better protected against infection and disease. Demonstrating whether an herb — or any substance, for that matter — can enhance immunity is, as yet, a highly complicated matter. Scientists don’t know, for example, whether an herb that seems to raise the levels of antibodies in the blood is actually doing anything beneficial for overall immunity.

The bottom line

A resilient immune system is nurtured through a balanced lifestyle encompassing adequate sleep, nutritious food choices, regular exercise, and stress management. By adopting these healthy habits, you empower your body to defend against infections and maintain optimal well-being.

What are calories?

Most people only associate calories with food and drink, but anything that contains energy has calories. 1 kilogram (kg) of coal, for example, contains 7,000,000 calories.

There are two types of calorie:

• A small calorie (cal) is the amount of energy required to raise the temperature of 1 gram (g) of water by 1º Celsius (º C).

• A large calorie (kcal) is the amount of energy required to raise 1 kilogram (kg) of water by 1º C. It is also known as a kilocalorie.

1 kcal is equal to 1,000 cal.

The terms “large calorie” and “small calorie” are often used interchangeably. This is misleading. The calorie content described on food labels refers to kilocalories. A 250-calorie chocolate bar actually contains 250,000 calories.

Figuring out Your Daily Calorie Intake Isn’t Rocket Science

Being conscious of your calorie intake can help you maintain a healthy weight, or lose a few extra pounds if necessary.

The average recommended daily caloric intake is 2200 calories for males, and 1800 calories for females. These values are based on an average weight and physical activity of the average male and female Singaporean. For a more personalised and accurate caloric requirement, you would need to take into account your age, gender, height, weight, and activity level.

Portion Control Helps with Calorie Intake

One of the simplest and most effective methods for controlling your calorie intake is portion control. Often, we eat what is on our plate rather than what our body needs. By deciding beforehand how much we need and what goes on our plate, we are a lot more likely to succeed in controlling our diet and calorie intake.

Here’s a scenario: You’ve identified that your recommended daily calorie intake is 2,200 kcal. It’s now time for dinner, and you’ve already consumed 1,500 kcal throughout the day. That leaves you with an allowance of 700 kcal for dinner. You should then portion what goes onto your dinner plate accordingly to keep those extra pounds away.

A range of dishes on your dining table to choose from:

• Brown rice — 137 kcal (½ bowl)
• Deep-fried lemon chicken — 347 kcal (100 g)
• Sambal egg — 67 kcal (1 egg)
• Beef rendang — 201 kcal (90 g)
• Fishball soup — 53 kcal (½ bowl)
• Stir-fried spinach — 163 kcal (100 g)
• Ice cream— 136 kcal (1 scoop)

To achieve your target of 700 kcal, you can only pick, for example, the brown rice (137 kcal) + beef rendang (201 kcal) + sambal egg (67 kcal) + fish ball soup (53 kcal) + spinach (163 kcal), which would add up to 621 kcal. If you wanted the scoop of ice cream, you would have to forgo another item such as the sambal egg.

Depending on your physical output for the day, you might also want to adjust your food intake accordingly. For example, if it’s the weekend and you did nothing but sit in front of the TV all day, you could consider adjusting your portion downwards.

Why Is It Important to Watch Our Daily Calorie Intake?

Consuming too many calories which we do not use up will lead to weight gain. Studies show that when our body weight is at an unhealthy range, we are at a higher risk of health problems such as high blood pressure, type 2 diabetes, among other chronic diseases.

Factors that impact your caloric intake

A calorie is a measure of the energy in food.

To maintain your weight, energy in must equal energy out (calories consumed vs. calories burned).

Eat fewer calories than you burn, and you’ll lose weight.

But if you consume more calories than you need, your body stores that energy for later (in the form of extra padding on your hips and around your middle).

Everybody’s daily calorie needs are different, which can make it hard to figure out the magic number. In general, men need more calories than women. Active people need more than those who have desk jobs. And younger people need more than older people, whose metabolisms slow down as they age.

These factors can impact your caloric intake:

• Sex.
• Height.
• Weight.
• Age.
• Activity level.
• Hormones.
• Medications

Quality of Calories, Not Just Quantity

Consuming the right number of calories is a good first step towards achieving a healthier body. However, you should know that not all calories are equal. Keeping to the calorie count on a diet consisting of only sugary cakes, meat dishes, or a glass of wine is far from ideal. This is because your body needs a variety of vitamins and minerals, as well as fibre to function properly.

Eating healthy is not limited to eating the right amount and the right mix. It is also important for optimum nutrition to choose healthy foods prepared with healthier options and ingredients. Steamed chicken, for example, is far healthier than deep-fried chicken.

For example, wholegrains are healthier than refined grains (white rice or bread) as they contain more vitamins, antioxidants and fibre. In addition, they also keep you filling full for longer, which helps reduce the risk of overeating. Choosing healthier cooking oils are also important as they can affect your body’s good (HDL) and bad (LDL) cholesterol levels.

Tips for Sticking to Your Daily Calorie Intake

Here are six useful tips to help you achieve your food intake target:

1. Order less — The tendency, with big groups especially, is to order more than you can finish. Even if you can finish what’s on the table, it’s likely that you would have busted your recommended daily calorie intake.

• Pack leftovers — If you’ve ended up over-ordering, it doesn’t mean that you have to finish it all to avoid food wastage. Don’t be afraid to ask for unfinished dishes to be packed for takeaway.

• Share your food — When eating out, it isn’t always easy or possible to control the amount of food that comes to you. If you know beforehand that the portions are too large, get a friend to share a meal with you.

• Be flexible — Remember that the recommended calorie intake figure is a daily target. If you overate at breakfast, try to make up for it at lunch or dinner or by cutting down on your snacks.

• Keep healthy snacks handy — Achieving your target doesn’t have to involve depriving yourself of food. It’s about eating smart. Whenever you’re feeling hungry, have a healthy low-calorie snack ready such as a chilled fruit or yoghurt, instead of high-calorie foods such as potato chips or fries.

• Choose healthier food options when eating out — Look out for HPB’s healthier dining identifiers on menus in partner food courts and restaurants. These identifiers indicate if the dishes use a healthier oil, wholegrains, or are lower in calories

The bottom line

Calories go beyond mere numbers—they impact your weight, health, and overall well-being. Understanding and managing your daily caloric intake through personalized approaches, portion control, and choosing nutrient-dense foods are key factors in achieving a healthy lifestyle.

It will make your skin look dewy and fresh, your bones and nails strong, and your joints pain-free. These are the claims made by the countless manufacturers of collagen supplements that come in the form of powders, pills and creams. For that reason, it’s no surprise that collagen has become a widely sought-after ingredient in the wellness and beauty communities. But collagen’s efficacy is still pretty up in the air. Frustrated? Here’s what we know.

Key Takeaways:

• Collagen, the most abundant protein in your body, plays a crucial role in skin, joint, bone, and muscle health.
• Aging leads to a natural decline in collagen production, prompting many to explore supplements for potential benefits.
• Collagen supplements may improve skin elasticity, relieve joint pain, prevent bone loss, boost muscle mass, and promote heart health.
• Foods like bone broth and animal sources provide collagen, but supplements are believed to be more efficiently absorbed.
• While collagen supplements show promise, more research is needed on claims related to weight loss, gut health, and brain function.

What Is Collagen?

Collagen is a protein responsible for healthy joints and skin elasticity, or stretchiness. It’s in your bones, muscles, and blood, comprising three-quarters of your skin and a third of the protein in your body.

As you age, your existing collagen breaks down, and it gets harder for your body to produce more. As a result, many people turn to collagen powder or other types of collagen supplements, such as capsules, gummies, and liquids.

Foods that contain collagen

Foods that contain gelatin, such as bone broth, provide collagen. Gelatin is a protein substance derived from collagen that has been processed .

Collagen is found in the connective tissues of animals. Thus, foods such as chicken skin, pork skin, beef, and fish are sources of collagen.

Vitamin C is crucial for collagen synthesis, so you should also be sure to eat foods rich in this vitamin, such as citrus fruits, broccoli, and bell peppers .

More research is needed to determine whether eating collagen-rich foods helps increase collagen levels in your body, as they may not have the same benefits as supplements.

Digestive enzymes break down the collagen in food into individual amino acids and peptides. However, the collagen in supplements has already been broken down, or hydrolyzed, which is why it’s thought to be absorbed more efficiently than collagen from foods.

Health benefits of collagen supplements

Collagen supplementation provides a variety of health benefits.

1. May improve skin health

Collagen is a major component of your skin.

It plays a role in strengthening skin, as well as in elasticity and hydration. As you age, your body produces less collagen, leading to dry skin and the formation of wrinkles .

However, several studies have shown that collagen peptides or supplements containing collagen may help slow the aging of your skin by reducing wrinkles and dryness.

One review of 11 studies focusing mostly on women found that taking 3–10 grams of collagen per day for an average of 69 days led to improvements in skin elasticity and hydration.

These supplements may work by stimulating your body to produce collagen on its own. Additionally, collagen supplements may promote the production of other proteins that help structure your skin, including elastin and fibrillin.

There are also many anecdotal claims that collagen supplements help prevent acne and other skin conditions, but these aren’t supported by scientific evidence.

2. May relieve joint pain

Collagen helps maintain the integrity of your cartilage, the rubber-like tissue that protects your joints.

As the amount of collagen in your body decreases with age, your risk of degenerative joint disorders such as osteoarthritis increases.

Some studies suggest that collagen supplements may help improve symptoms of osteoarthritis and reduce overall joint pain .

A review of studies in people with osteoarthritis found that taking collagen led to significant improvements in joint stiffness and overall osteoarthritis symptoms .

Researchers have theorized that supplemental collagen may accumulate in cartilage and stimulate your tissues to make collagen. In turn, this may lead to lower inflammation, better joint support, and reduced pain.

Even though the research is promising, experts caution that stronger evidence is still needed before recommending collagen as a treatment for osteoarthritis.

3. May prevent bone loss

Your bones are made mostly of collagen, which gives them structure and strength .

Just as the collagen in your body deteriorates with age, so does bone mass. This may lead to conditions such as osteoporosis, which is characterized by low bone density and a higher risk of bone fractures .

Studies note that collagen supplements may help inhibit the bone breakdown that leads to osteoporosis .

In a 12-month study, post-menopausal women took either a calcium and vitamin D supplement with 5 grams of collagen or a calcium and vitamin D supplement with no collagen daily.

At the study’s end, those taking the calcium, vitamin D, and collagen supplement had significantly lower blood levels of proteins that promote bone breakdown than those who took only the calcium and vitamin D. The collagen group also had lower loss of bone mineral density .

Another study found similar results in 66 post-menopausal women who took 5 grams of collagen daily for 12 months. Those who took the collagen exhibited an increase of up to 7% in their bone mineral density (BMD) compared with those who didn’t take collagen .

BMD is a measure of the density of minerals, such as calcium, in your bones. Low BMD is associated with weak bones and osteoporosis risk .

Although these results are promising, more human studies are needed.

4. May boost muscle mass

As the most abundant protein in the body, collagen is an important component of skeletal muscle.

Studies suggest that collagen supplements help boost muscle mass in people with sarcopenia, the loss of muscle mass that happens with age.

In a 12-week study, 27 older men with this condition took 15 grams of collagen while participating in an exercise program. Compared to men who exercised but didn’t take collagen, they gained significantly more muscle mass and strength .

Researchers have suggested that supplemental collagen may promote the synthesis of muscle proteins such as creatine, as well as stimulate muscle growth after exercise.

However, collagen protein isn’t more effective than whey protein for building muscle or strength. That’s because collagen is lower in branched chain amino acids which play a key role in muscle building. Whey protein is a richer source of these amino acids .

More research is necessary to investigate collagen’s potential to boost muscle mass.

5. May promote heart health

Researchers have theorized that collagen supplements may help reduce the risk of heart conditions.

Collagen provides structure to your arteries, the blood vessels that carry blood from your heart to the rest of your body. Without enough collagen, arteries may become less flexible and elastic.

This may lead to atherosclerosis, a disease characterized by the narrowing of your arteries. This condition may lead to heart attack and stroke.

In a 6-month study, 31 healthy adults took 16 grams of collagen daily. They had experienced a significant reduction in measures of artery stiffness from the study’s beginning to its end.

Additionally, their levels of HDL (good) cholesterol rose by an average of 6%. HDL is an important factor in the risk of heart conditions, including atherosclerosis .

Nevertheless, more studies on collagen supplements and heart health are needed.

6. Other health benefits

Collagen supplements may have other health benefits, but these haven’t been studied extensively.

Hair and nails. Taking collagen may increase the strength of your nails by preventing brittleness. Additionally, it may help your hair and nails grow longer .

Gut health. Although no scientific evidence supports this claim, some health practitioners assert that collagen supplements can treat leaky gut syndrome, also called intestinal permeability.

Brain health. No studies have examined the role of collagen supplements in brain health, but some people claim that they improve mood and reduce anxiety symptoms.

Weight loss. Proponents believe that collagen supplements may promote weight loss and faster metabolism. However, no studies support these claims.

Although these potential effects are promising, more research is needed before formal conclusions can be made.

Downsides and side effects of collagen supplements

Collagen supplements are generally well tolerated, with few reported side effects.

However, some supplements are made from common food allergens, such as fish, shellfish, and eggs. People with allergies to these foods should avoid collagen supplements made with these ingredients.

Some people report nausea and bloating when taking collagen supplements, but research has not consistently shown these as side effects .

There are some reports that collagen supplements may cause other digestive side effects, such as heartburn and feelings of fullness.

Regardless, these supplements appear to be safe for most people.

How long does it take to see results?

Collagen turnover is a slow process. As such, no matter your goal for using collagen, it will take at least 8 weeks to experience noticeable results .

Most studies use a minimum of 8 weeks to assess collagen’s effects on skin health and joint pain relief, but other studies use longer periods, such as 12 months, for bone health.

Thus, you should be patient and not expect results for a while.

Alternatives to animal-based collagen

Because collagen’s amino acid composition differs from those of other proteins, the possible alternatives are limited.

Vegan collagen can be made from genetically modified yeast and bacteria. To do so, four human genes that code for collagen are added to the genetic structure of these sources, which then generate their own collagen.

Proteins similar to collagen are also naturally found in some types of bacteria. These are being investigated as potential collagen sources .

You can also buy supplements that contain the primary amino acids involved in collagen synthesis — glycine, lycine, and proline. Some supplements obtain these amino acids from vegan sources.

They may also contain vitamin C and hyaluronic acid, which helps your tissues retain water, keeping them lubricated and moist.

Keratin — the structural protein in hair, nails, and skin — has been suggested as an alternative to collagen, but there’s limited research to support keratin products for anything other than topical application on skin and hair.

Keratin is not vegan, as it’s derived from the feathers, wool, and horns of various animals.

The bottom line

Collagen supplements offer a range of potential health benefits, particularly for skin and joint health. While research supports their efficacy in certain areas, more studies are required to validate other claims. Collagen turnover is a slow process, requiring patience for noticeable results. Individuals considering collagen supplements should be aware of possible side effects and explore alternatives, including vegan sources.

Emotions are a natural and wonderful part of life. They color our world, help guide us through life, and give us insight into our inner thought processes.

But what happens when our emotions feel like they’re controlling us instead of the other way around?

Overwhelming emotions can result in emotional blow-outs, damaged relationships, and poor life decisions. Although it takes some practice, anyone can learn to better control their emotions and use them in more productive ways.

Key Takeaways:

• Embrace Intense Emotions: Intense emotions are a natural and essential part of life, making it exciting and vibrant. They indicate a full engagement with life.
• Identify Problematic Emotions: Regularly experiencing emotions that spiral out of control may lead to issues in relationships, difficulty relating to others, work or school troubles, substance misuse, and physical or emotional outbursts.
• Regulation Over Repression: Rather than suppressing or repressing emotions, aim for regulation. Accepting emotions can contribute to greater life satisfaction and fewer mental health symptoms.
• Acceptance is Key: Accepting your emotions, viewing them as messengers, and understanding the information they provide can help you become more comfortable with intense feelings.

Take a look at the impact of your emotions

Intense emotions aren’t all bad.

“Emotions make our lives exciting, unique, and vibrant,” Botnick says. “Strong feelings can signify that we embrace life fully, that we’re not repressing our natural reactions.”

It’s perfectly normal to experience some emotional overwhelm on occasion— when something wonderful happens, when something terrible happens, when you feel like you’ve missed out.

So, how do you know when there’s a problem?

Emotions that regularly get out of hand might lead to:

• relationship or friendship conflict
• difficulty relating to others
• trouble at work or school
• an urge to use substances to help manage your emotions
• physical or emotional outbursts

Aim for regulation, not repression

You can’t control your emotions with a dial (if only it were that easy!). But imagine, for a moment, that you could manage emotions this way.

You wouldn’t want to leave them running at maximum all the time. You also wouldn’t want to switch them off entirely, either.

When you suppress or repress emotions, you’re preventing yourself from experiencing and expressing feelings. This can happen consciously (suppression) or unconsciously (repression).

Either can contribute to mental and physical health symptoms, including:

• anxiety
• depression
• sleep issues
• muscle tension and pain
• difficulty managing stress
• substance misuse

Accept your emotions — all of them

If you’re trying to get better at managing emotions, you might try downplaying your feelings to yourself.

When you hyperventilate after receiving good news or collapse on the floor screaming and sobbing when you can’t find your keys, it might seem helpful to tell yourself, “Just calm down,” or “It’s not that big of a deal, so don’t freak out.”

But this invalidates your experience. It is a big deal to you.

Accepting emotions as they come helps you get more comfortable with them. Increasing your comfort around intense emotions allows you to fully feel them without reacting in extreme, unhelpful ways.

To practice accepting emotions, try thinking of them as messengers. They’re not “good” or “bad.” They’re neutral. Maybe they bring up unpleasant feelings sometimes, but they’re still giving you important information that you can use.

For example, try:

• “I’m upset because I keep losing my keys, which makes me late. I should put a dish on the shelf by the door so I remember to leave them in the same place.”

Take a deep breath

There’s much to be said for the power of a deep breath, whether you’re ridiculously happy or so angry you can’t speak.

Slowing down and paying attention to your breath won’t make the emotions go away (and remember, that’s not the goal).

Still, deep breathing exercises can help you ground yourself and take a step back from the first intense flash of emotion and any extreme reaction you want to avoid.

Practice Self-Care Activities

Exercising, getting adequate sleep, eating nutritious foods, and engaging in hobbies can support emotional well-being and regulate intense emotions and build social and emotional learning, says Serani.

“Studies have long shown that tending to your mind, body and soul in these ways will deepen
your attunement to yourself and help with self-regulation,” she says.

Engage in Inner Work Exercises

Expressive arts like journaling and blogging, attending support groups, and seeking out psychotherapy can help process emotions and gain insight into underlying causes for strong emotions, says Serani.

“One of the additional benefits is these experiences can help root out some of the triggers, traumas, or unresolved patterns that set off overwhelming emotions,” she notes.

Identify Triggers That Heighten Emotions

Although triggers like certain situations or people are highly unpleasant and it’s natural to avoid them, Dattilo says identifying your triggers can give you the best opportunities to apply an alternative response to them.

“Practice helps us build and strengthen emotion regulation skills like breathing and reframing so that they are available and useful to us when we need them, in real time,” she says.

Constructive Communication

The following are assertive communication techniques to help you express emotions effectively, listen actively, and assert boundaries while maintaining respect and empathy.

Maintain healthy relationships

We can also use healthy relationships to regulate emotions by having a trusted friend or loved one to confide in, which is why you usually feel better after venting to a friend. Socializing can help to calm your mind and can even help regulate your body’s physical response to emotions. Although we can’t see people face-to-face as often right now, you don’t want to cut yourself off from people you were previously close to.

Practice mindfulness

One way to practice nonjudgmental awareness is to meditate, and it’s a lot easier than you might think. Simply taking five to ten minutes a day to notice what your body and mind feel like can help you gain an understanding of your emotional habits. This can act as a practice for when you experience emotions in your regular life. When meditating, play close attention to any emotions that may arise and how your instinct tells you to respond. You can ask yourself:

• What kind of emotions arise, and how often do they come?
• How does your body feel when they arise?
• How does your mind respond?
• Are there any judgments when emotions arise?
• Is that response helpful? Is there a better way to respond?

The bottom line

Balancing and regulating emotions is crucial for mental and physical well-being. Acceptance, self-care, mindfulness, and constructive communication are valuable tools to navigate intense emotions and build a healthier, more satisfying life.