Supplements Encyclopedia

Acetyl L-carnitine - Acetyl L-carnitine is an amino acid that increases the brain's function and memory.  Studies have shown that it slows the effects of Alzheimer's.

Alpha-lipoic acid - The body needs antioxidants.  Alpha-lipoic acid can restore the antioxidants. It can has been shown to help cases of diabetes-related nerve damage.  It may also protect against radiation.

Boron - A USDA study found that boron increases memory. Men with the highest boron intakes are 65% less likely to develop prostate cancer. Boron is found in legumes, nuts, and dried fruits.

Vitamin C - Vitamin C doesn't cure the cold, but evidence shows that it can shorten it by a day. The C may also halt the secretion of stress hormones.  Vitamin C can be found in bell peppers, tomatoes, and especially, citrus fruit.

Calcium - The mineral calcium builds bones, helps with weight loss, and possibly decreases the risk of colon cancer. 1,000 mg of supplemental calcium can increase HDL cholesterol by 7 percent.  Calcium is found in milk and other dairy products, broccoli and kale.  Take in moderation.  It can reduce the absorption of antibiotics into the bloodstream.

Chondroitin - Chondroitin reduces pain in joints and the back. Combining this cartilage molecule with glucosamine can slow the progression of osteoarthritis by up to 35%.

Chromium - Chromium is a metal that is only helpful for diabetes prevention if you're deficient. Suggestions that chromium build's muscle has not been proven.

Coenzyme Q10 - Co Q10 is an antioxidant that adds resistance to tumors, and it may fight Parkinson's Disease. Claims that it can reduce the risk of congestive heart failure have not been proven.

Conjugated Linoleic Acid - This fatty acid actually fights fat. Subjects taking CLA for 1 year lost up to 8.7% of their body fat.  CLA is found naturally in milk, lamb, and beef.

Creatine - Creatine is a muscle supplement that has been shown to increase muscle strength by 8%-14%.

Vitamin D - Vitamin D is a fat soluble vitamin found in foods and made by the body after exposure to ultraviolet light. Sunshine is a significant source of vitamin D, because vitamin D synthesis is triggered by the UV rays from sunlight.  Once Vitamin D is produced in the skin or consumed in food, the liver or kidneys convert to a hormone and it tells the intestines to increase the absorption of calcium and phosphorus.  This means that vitamin D helps to form and maintain strong bones. Vitamin D also works with other vitamins, minerals, and hormones to promote bone mineralization. Vitamin D is needed or bones can become thin, brittle, or misshapen. Vitamin D may help maintain a healthy immune system and help regulate cell growth and differentiation.  Cod liver oil, fish and milk are excellent sources of Vitamin D.

Vitamin E - is tough on vitamin C, especially when it's paired with selenium. Research shows that this antioxidant may reduce your risk of prostate cancer by up to 53 percent and bladder cancer by almost half.  Vitamin E is found in vegetable oils, leafy green vegetables

Echinacea - Research is conflicting on this flower extract's ability to fight colds. Use of longer than 12 weeks hasn't been proven safe.

Feverfew - is this aspirin alternative. Canada's version of our FDA allows it to be included in medications. But in the U.S., it is considered a supplement. Try it for migraines. Best dosage for men: 50 to 150 mg daily

Folic acid - helps keep your bloodstream flowing. A Harvard study showed that men taking the most were 30% less likely to suffer a stroke than those taking the least. Folic acid's dissolves homocysteine which is a compound linked to heart disease and Alzheimer's.  Round in raw spinach and broccoli.

Ginkgo biloba - herbal extract that may help with processes like recall and analytical thinking.  Careful, it may interfere with blood thinners and some antidepressants.

Ginseng - this herb supposedly improves symptoms of impotence. In a study published in the Journal of Urology, 60% of men with erectile dysfunction, who took ginseng for 8 weeks, were able to maintain an erection. Ginseng combined with ginkgo is thought to improve memory.  Ginseng may increase the effects of insulin and interfere with blood thinners.

Glucosamine - an amino sugar that helps ease the pain associated with cartilage damaged by osteoarthritis. In a British study, 88% of those taking glucosamine had less knee pain while 17% of those taking a placebo had relief.  Glucosamine may reduce the effectiveness of insulin.

Hawthorn - shrub whose berry extract helps the heart pump more efficiently.  May interfere with some heart medications.

Huperzine - Huperzine-A given as a supplement seems to improve short-term memory. One Chinese study, showed it as effective as the prescription drug Tacrine in the treatment of Alzheimer's disease.

Iron - Be careful when taking iron.  There may be a link between high iron levels and heart disease. By eating meat, you should receive enough iron.

Juniper - juniper extract contains an antiviral compound that may viruses, but, consult your doctor since the berry can cause kidney damage.

Vitamin K - key for liver function. Researchers have found a synthetic form of vitamin K that stopped the spread of liver cancer in lab tests. Vitamin K is sufficient in most diets containing green vegetables.  May reverse the effects of blood thinners.

Kava kava - herbal mood mellower from the South Pacific may cause liver damage.

L-carnitine - amino acid may burn fat and increase athletic performance. So far, research has not proven this.

Lycopene - antioxidant that may cut your risk of heart attack by 48% and reduce prostate-cancer risk by 21%.  Found in tomatoes, watermelon and guavas.

Melatonin - hormone produced to induce sleep.  May lower nighttime blood pressure.  Travelers take melatonin the first few evenings of an international trip to reduce the effects of jet lag. May increase the effects of Luvox and reduce the effects of Procardia XL and Coumadin.

Niacin - also know as vitamin B3, can lower LDL (bad) cholesterol by 5%, cut triglycerides by 20%, and boost HDL (good) cholesterol by 15%. But, it can cause adangerous rise in glucose levels in diabetics. Lean meat, fish, and whole grains are good sources of niacin.  May increase some of the side effects of statins and reduce the effects of diabetes medications.

Nitric oxide - supplements usually contain arginine, which is converted into Nitric Oxide in the body. Nitric Oxide is supposed to speed growth and recovery time after trauma.

Omega-3 fatty acids - fish oil or omega-3s can reduce your risk of heart disease, stroke, depression, colon cancer, and rheumatoid arthritis. A true must-take. Cold-water fish like salmon and tuna are good sources.
 

Policosanol - users of this sugarcane extract experienced a 27% reduction in LDL cholesterol and a 17% increase in HDL levels.  May enhance the effects of blood thinners.

Potassium - most Americans come up 1,000 mg short on potassium intake which causes elevated blood pressure and muscle cramps.  Almonds, bananas, and spinach are good sources of potassium.

Pyruvate - antioxidant combined with a low-fat diet increases weight loss.

Quercetin - plant compound that blocks the hormones that cause prostate cancer cells to grow.  Drink quercetin-rich black tea daily to reduce heart-attack risks.  Apples, onions, black tea, and red wine are natural sources for quercetin.  Warning, it may alter many antibiotics.

Riboflavin - or vitamin B2, helps with oxygen absorption and the production of red blood cells. Studies have shown that high doses reduce the length and frequency of migraines. Dairy products are a natural source of riboflavin.

St. John's wort - not as good as prescription depression drugs. Has interactions with numerous medications.

SAM-e - amino acid compound that can reduce the pain of osteoarthritis as effectively as NSAIDs.  One Harvard study indicates it reduces depression. Also, used to treat liver disease.  Take a B-complex vitamin to avoid a homocysteine buildup.

Saw palmetto - reduces symptoms of prostatic hyperplasia. Studies have shown that saw palmetto was as effective as some prescription drugs in reducing symptoms of BPH, such as painful urination, and had fewer side effects.

Selenium - fights free radicals and cancer.  Harvard researchers found that men with the highest levels of this mineral had a 48% lower risk of advanced prostate cancer and it may also ward off lung cancer.  Selenium can be found in Brazil nuts and meat.  Selenium may reduce the effectiveness of statins and high doses decrease vitamin C absorption.

Thiamin - B vitamin that becomes lacking when large amounts of alcohol are consumed.  Alcohol makes you use it faster, but absorb it more slowly. You will become deficit in this vitamin that is essential to normal neurological functioning.  Most multivitamins contain all the thiamin you need. Thiamin is found in beef, pork and pasta.

Urtica dioica - alos know as "stinging nettle," this herbal extract may be a prostate protector. Studies have shown that it inhibits the growth of prostate cancer cells.

Valerian Root - as potent as some prescription medication in treating insomnia, but with no side effects. Increases the effects of depressants like alcohol.

Whey - whey (not soy) is the best muscle-building protein. Whey combined with creatine provides greater muscle growth than either alone.

Xanthophyll - also known as lutein, this beta-carotene relative improves the symptoms of age-related macular degeneration which is one of the top causes of blindness in the elderly. Spinach, broccoli and egg yolks are good sources of xanthophyll.

Yohimbe - improves erectile dysfunction, but it has side effects like high blood pressure, so talk to your doctor first.

Zinc - effectively treats cold symptoms, if you start taking it as soon as symptoms start. Never inhale zinc nasal sprays they can ruin your sense of smell.