In the post below, I explain that certain supplements are good for everybody, though you’ll ideally get individualized recommendations based on your specific health issues and goals. Here are five more supplements that everyone should take. But before I get started, a reminder that nutritional supplements are not regulated closely in the United States, so you have to be careful which brands you buy. I recommend using an objective third party like Consumer Lab, which lists specific brands they have independently tested for quality, to help you choose a safe and effective product. Also, remember to always check with your healthcare practitioner to make sure any supplement you are considering is safe for you given your medical conditions and medications.
 

B Complex
B vitamins—thiamin, riboflavin, niacin, pantothenic acid, B-6, biotin, folic acid, and B-12—play an important role in the body’s process of converting protein and sugar to energy as well as the repair and production of cells. For this reason, it’s especially important that fitness enthusiasts get enough B vitamins. A <study published in the International Journal of Sport Nutrition and Exercise Metabolism found athletes and other active people who lack B vitamins may not perform as well during high intensity exercise and have a decreased ability to repair and build muscle compared to those with nutrient-rich diets. To make sure you’re getting the most bang for your buck, look for methylated forms of B vitamins that your body can absorb and use more readily.
 

Vitamin D
This one also makes my list of top supplements for heart health, and with good reason. Studies have shown a strong association between vitamin D deficiency—a common condition in the United States and worldwide—and risk of cardiovascular disease. And a recent analysis by Johns Hopkins of survey responses and health records of more than 10,000 American adults for nearly 20 years found a link between adequate vitamin D levels and exercise in reducing heart attack and stroke risk.
 

Ashwagandha
This herb is what’s called an adaptogen, and it possesses a unique ability to help the body adapt to stress. They work to provide balance, acting according to what you need. Feeling anxious? Adaptogens help calm you. Tired? They help energize you. They can even do both at the same time! Regardless of which way you’re swinging, adaptogens can bring you back to the center, all without disrupting normal biological function. They increase our ability to cope with and respond to whatever comes our way, which is something we can probably all use more of in these stressful times. In a study looking at the effect of ashwagandha on individuals with a history of chronic stress, those who took ashwagandha capsules twice a day for 60 days had their stress and cortisol levels significantly lowered compared to a placebo group.
 

Turmeric
This bright yellow spice is a popular supplement thanks to a powerfully anti-inflammatory and antioxidant active constituent called curcumin. Research suggests turmeric has the potential to treat a wide array of health conditions. In a study of patients with osteoarthritis in one or both knees, those who took a turmeric formulation for 90 days showed a 58 percent reduction in overall pain and stiffness compared to controls. Curcumin found in turmeric has also been shown to relieve the symptoms of inflammatory bowel disease (IBD). In one study, participants with ulcerative colitis who took curcumin along with medication experienced significant relief compared to those who took a placebo and medication. And a data analysis looking at studies of curcumin for IBD found it has potential as an adjunct therapy as well as on its own.
 

L-Theanine
I include this one on my list of top brain supplements as well. A compound found in black and green tea, L-theanine on its own can bring about a state of relaxed alertness. When paired with caffeine, it works synergistically to increase memory and improve reaction time. The beauty of L-theanine lies in its ability to relax you and help you focus at the same time. One systematic review found L-theanine simultaneously reduced anxiety and increased attention.
 

Want to know more about how supplements can help you achieve your goals? Our Tack180 program can provide you with a unique plan that’s personalized to fit your specific needs. Contact Tack180 today: info@tack180.com or schedule a consult by clicking the button below.

Schedule Free Consult

5 Supplements Everyone Should Take (6/29/17)

Of course, recommendations for supplements should be individualized according to your own specific health issues and goals, but there are some that are so good for nearly everyone, that I need to include them in a top 5 list. The first thing to keep in mind is that nutritional supplements are not regulated closely in the United States, so you have to be careful which brands you buy. Not all supplements have the ingredients they list on the label. Some even have adulterations with pharmaceuticals and heavy metals. In 2015, the New York State attorney general investigated supplements and fund that store-brand supplements from four national retailers – GNC, Target, Walgreens, and Wal-Mart – had some that contained none of the herbs listed on the label and many had potential allergens not identified on the ingredients list. Men are the primary consumers of two of the three categories of products: bodybuilding and sexual enhancing agents, that are most commonly adulterated in the marketplace. The third category that is most commonly adulterated is weight loss supplements, used widely by both women and men. I recommend using an objective third party as a resource for which brands are trustworthy. For example, Consumer Lab lists specific brands they have independently tested for quality.

Now, let’s get into the details of the top 5 supplements everyone should take. Always check with your healthcare practitioner to make sure any supplement you are considering is safe for you given your medical conditions and medications.

1. Fish Oil
Omega 3 fatty acids, like fish oil, contain EPA and DHA which help with neurologic repair and function, decrease bad cholesterol and decrease inflammation. Plus, these fatty acids help with depression.  The usual dose is 2000 mg total of EPA and DHA combined. This can thin blood somewhat, so be cautious if on blood thinners or preparing for any surgical procedures.

2. Anti-Oxidants
There are many antioxidants that help repair the wear and tear our cells undergo on a daily basis from general life among toxins in the air and cancer-causing foods in our diet. I like NAC  (N- acetyl cysteine) because it gets converted to glutathione, a powerful antioxidant.

3. Acetyl-l-carnitine
Who remembers the Krebs cycle? This cycle powers everything in our body, by converting food (glucose molecules) into energy (ATP). L-carnitine is an important and often depleted enzyme in this process that takes place in our mitochondria. Taking 1000 mg of acetyl-l-carnitine every day can improve your ability to make energy in your cells, translating to energy for living your life.

4. Green Tea
Many supplements that claim to have the active ingredient in green tea (EGCG) actually have very little, so it’s best to drink your green tea hot. If you do, you can benefit from the many health benefits that have been shown to come from the catechins in green tea such as cancer prevention, weight control, blood sugar control, reduced risk of heart disease and decreasing size of uterine fibroids.

5. Shisandra
Shisandra berries are adaptogens, meaning they help us adapt to the stress we are constantly encountering in our lives. This extract has been shown to help liver detoxification, fatigue, improve mental function and aid in digestion.

Take a close look at these top 5 to see which might benefit you for your particular health issues There are many more herbal and natural supplements that will be discussed in future webinars and blog posts, but with these 5, you have a great start at better health.

For truly personalized recommendations, there’s nothing like the Tack180 program for optimal health and prevention.

My healthy alcohol options for the holidays blog post was so popular, I decided to share some other healthy-ish options for those of you continuing to celebrate into the new year. Whether you’re doing apres-ski or hosting an Oscar party, entertaining doesn’t mean you have to derail your fitness plan. As I explain here, it’s quite possible to imbibe without overindulging if you choose your cocktails carefully. Here are some healthier drinks for your big party.

Winter Sangria
A bit like a grown-up version of fruit punch, sangria features my favorite heart-healthy alcohol: red wine. According to the Mayo Clinic, red wine contains antioxidants like resveratrol that may help lower LDL (“bad”) cholesterol, protect your blood vessels, and inhibit clotting. And a review examining the effects of wine’s abundant antioxidants found it may be beneficial for reducing cardiovascular risk factors. Try this sangria recipe adapted from the ultimate hostess, Martha Stewart.

– 1 cup brandy
– 1 orange, ends cut off and thinly sliced
– 1 apple, halved and thinly sliced
– 2 bottles dry red wine, chilled
– 3/4 cup freshly squeezed orange juice
– 1 cup club soda
– In a large pitcher, stir together brandy and fruit slices. Let stand for 15 minutes, then add orange juice, wine, and club soda. Serve over ice.

 
Hot Toddy
If the excitement of the party isn’t enough to warm you up, try a hot toddy. Not only does it taste great, the traditional combination of whiskey, lemon, honey, and boiling water may also ease cold symptoms. As Professor Ron Eccles, director of the Common Cold Centre at the University of Cardiff in Wales, told The Telegraph, hot drinks—particularly sweet and sour ones like the toddy—promote mucus secretion, which defends against bacteria and viruses. Try this recipe adapted from Imbibe.

– 1 1/2 oz whiskey
– 1 tsp honey
– 1/2 oz freshly squeezed lemon juice
– 4 oz boiling water
– Combine all ingredients in a teacup or mug and stir well. Garnish with a lemon wedge or cinnamon stick, if desired.

 
Dirty Martini
Who says you can’t enjoy a classy cocktail while hanging out with the guys? The martini is a healthy option thanks to its low calorie count, which LIVESTRONG estimates to be around 240. When you make it “dirty” by adding olive juice and olives, you also gain a bit of “good” fat. The fat found in olives is especially beneficial for heart health—in one meta-analysis of 32 cohort studies, consumption of monounsaturated fats from olive oil was associated with a reduced risk of cardiovascular mortality, cardiovascular events, and stroke. Impress your friends with this dirty martini recipe adapted from the Spruce.

– 2 1/2 oz vodka (or gin, if you prefer)
– 1/2 oz dry vermouth
– 1/4 oz (or more) olive juice
– Olives, to taste
– Pour ingredients into a cocktail shaker filled with ice. Shake well and strain into a chilled glass. Garnish with olives. (Legend has it, an even number of olives is bad luck, so act accordingly.)

 
Bloody Mary
Just because your party is happening at night doesn’t mean you can’t enjoy this surprisingly nutritious brunch favorite. Tomato juice is packed with vitamins, minerals, and antioxidants like lycopene, which has been shown to protect against heart disease and some types of cancer. (Look for the low-sodium variety, since some tomato juices contain a ton of salt.) Celery and other vegetable garnishes add nutrients like vitamin K, folate, and fiber. You could even set up a bloody mary bar so guests can build their own. Start with this basic recipe adapted from CookingLight.

– 1/2 cup low sodium tomato juice
– 2 tsp fresh lemon juice
– 1 tsp hot sauce (more if you like it spicy, less if you don’t)
– 1/4 tsp Worcestershire sauce
– 1 1/2 oz vodka
– Pickles, olives, celery stalks, lemon wedges, etc. for garnish
– Combine ingredients in a tall glass and stir well. Add ice and garnishes of your choice.

 
If you’re not interested in whipping up any of these recipes, you can always go with the classic party beverage, beer. Just make sure to stick to one or two, especially if you’re drinking a craft brew. Men’s Fitness has a helpful list of lighter craft beers here.
 
You can also contact Tack180 for dietary recommendations tailored specifically for you. Our diagnostic protocol takes your health concerns beyond the standard. We test for micronutrient deficiencies, evaluate hormone levels, and look at your genes to get a full picture of your health.
 

Schedule Free Consult

 
Get in touch today to start becoming the best version of yourself.
 

I’m not just a physician who works with a lot of athletes—I also regularly compete as an athlete in endurance triathlons and Ironman races myself. This means I have clinical and personal experience with products designed to enhance your performance. What’s the best pre-workout supplement for men? Here are some of my favorites.

Creatine
As I explain here, creatine is considered by many to be the gold standard in workout supplements. Why is it so popular? According to bodybuilding.com, athletes and fitness enthusiasts love creatine because it appears to be safe and it works. There’s plenty of research out there showing creatine improves strength, increases lean body mass, and enhances performance. Although creatine may not be beneficial for those engaging in aerobic activities, the Mayo Clinic says it’s an effective performance enhancer for short bursts of intense exercise like weightlifting and CrossFit. A pair of meta-analyses found creatine supplementation improved upper and lower limb strength performance for exercises with a duration of less than three minutes.

Caffeine
Coffee drinkers are no doubt aware of the way it boosts your ability to accomplish both mental and physical tasks, so it’s not surprising caffeine is frequently used as a pre-workout supplement. As reported by Healthline, caffeine has been shown to increase power output during activities like sprinting, cycling, and weight training. Research suggests it may also enhance endurance during long-distance runs and bike rides. In one study where seven elite runners performed two trials each of running and cycling to exhaustion, those who took a caffeine supplement beforehand had significantly improved times in both sports compared to a placebo group.

Nitrate
Beets probably aren’t the first thing to cross your mind when it comes to exercise supplements, but maybe they should be. Science suggests beetroot may enhance exercise performance because it’s high in nitrate, a compound associated with increased blood flow. One 2017 study found nitrate-rich beet juice can increase oxygen efficiency in cycling when a person is exercising at less than maximum intensity. In the study, athletes who received beetroot juice performed better in a 1,500 meter time trial but not a 10,000 meter one, suggesting beetroot may enhance performance for shorter distances at a high work rate but maybe not for long distances at a lower work rate. Another study of soccer players who drank beet juice before doing high intensity intermittent running exercises performed better than those who drank placebo juice.

Acetyl-L-Carnitine
If this one sounds familiar, it’s because I’ve also included it on my list of best supplements for CrossFit, and it even makes the cut for my top five supplements everyone should take. Carnitine is a frequently-depleted enzyme that plays a critical role in the Krebs cycle, which powers everything in your body by converting food into energy. Research suggests supplementing with acetyl-L-carnitine can have a beneficial effect on athletic training, competition, and recovery. In one study looking at the effects of acute L-carnitine loading on professional footballers, those who were given the supplement before performing a running test showed increased speed and decreased heart rates compared to a placebo group. Taking 1,000 mg every day can improve your ability to make energy in your cells, translating to energy for your workouts.

B Vitamins
Thiamin, riboflavin, niacin, pantothenic acid, B-6, biotin, folic acid, and B-1—collectively known as B vitamins—play a role in your body’s process of converting sugar and protein into energy. They’re also important for cell production and repair. One study conducted at Oregon State University found athletes and other active people who lack B vitamins may not perform as well during high intensity exercise and have a decreased ability to repair and build muscle compared to those with nutrient-rich diets. As researcher Melinda Manore explained in a press release, “Many athletes, especially young athletes involved in highly competitive sports, do not realize the impact their diets have on their performance.” In addition to getting B vitamins from a variety of whole foods, you can meet your pre-workout needs by supplementing with a B-complex vitamin. Just make sure to look for methylated forms of B vitamins that your body can absorb and use more readily. You can take too much, so ideally, get levels checked before starting on a B-vitamin complex.

Want more personalized recommendations? Are you interested in learning more about how you can achieve your physical and mental peak? Get in touch with Tack180 by scheduling a free consult today.

Schedule Free Consult

We go beyond the standard tests to find your risk for disease, make sense of the results, and design a plan based on what matters most in your life. Our experts in nutrition, stress management, behavioral psychology, and fitness surpass the usual counsel to provide accountability and set you up for success.