Archive for the 'Supplements' Category

The countless health benefits of green tea has been well documented for many years, and the pills have now appeared on the market claiming to not only give you more energy and help you lose weight but also to lower your bad cholesterol levels and help you fight heart and cardiovascular diseases, and even cancer.

In fact, did you know that most weight loss and diet pills contain an extract of green tea as a primary ingredient? The chances are that if you pick one up off a shelf you’ll find, along with caffeine and other thermogenic ingredients, the extract as one of the ingredients. However, are the pills all they’re made out to be, or just more hype?

One of the ingredients in green tea weight loss pills is a compound known as Epigallocatechin gallate, also referred to as EGCG. This has been shown to have anti-oxidant, anti-cancer, and anti-viral properties and is over 200 times more potent than vitamin E in fighting free radicals and pro-oxidants.

Studies have also shown that the EGCG in weight loss pills can affect body fat accumulation and cholesterol levels positively. The results indicate that green tea weight loss pills can speed up your metabolism and helps burn calories as well as lowering your bad cholesterol levels, and has an effect on your level of body fat. An earlier study supported this by concluding that the tea has thermogenic properties and promotes fat oxidation beyond that explained by its caffeine content per se.

A key benefit of green tea pills for weight loss is that they help thermogenesis, which is the burning of calories, without causing jitters and other unwanted side effects. Supplements that contain Ephedra, on the other hand, are also as effective, if not more effective at speeding up the metabolism, but can have very dangerous side effects. Ephedra has been linked to strokes, heart attacks and even death in some users.

While green tea weight loss pills do contain caffeine, it doesn’t have the same effect. Theanine, which is the main amino acid in the pills, seems to minimize the effects of caffeine, which is why the caffeine in green tea doesn’t seem to cause jitters and an increased heart rate the way that caffeine in other beverages can.

Although some claim that the effect of green tea weight loss pills on reducing body fat is minimal, a study in the American Journal of Clinical Nutrition showed that taking the pills doubled the fat loss in subjects and concluded that they are is an effective method for shedding fat, particularly in the mid-section. Recent studies have also shown strong evidence for the role of green tea weight loss pills in lowering body fat.

The pills come in standardized tablets or capsules. For best results, choose a pill that contains 300 to 500 milligrams of green tea extract, which will also include caffeine. It is usually taken two or three times a day before meals.

While the green tea weight loss pill is not a magic bullet it is something I recommend strongly for its many health benefits. However, if you want to lose some serious pounds, relying on a single supplement such as green tea weight loss pills will never be enough. Rather, your focus should be on polishing up your diet and exercising regularly in order to boost your metabolism and burn the fat.

Ideally, everyone should eat a healthy, well-balanced diet to get the daily vitamins they need. Unfortunately, many people simply don’t eat balanced meals and therefore do not get the nutrients that will keep them healthy. For instance, finicky eaters may forego foods like fruits and vegetables that are vital sources of vitamin C or dairy products that provide calcium. Supplements may be necessary in these cases to ensure that those not eating properly receive the vitamins and minerals they are missing in their diets.

Vitamin deficiencies can slow the body’s metabolism, cause reproductive and growth problems, as well as inhibit the body’s ability to fight off disease and infections. Health organizations stress that we eat recommended servings of fruits, vegetables and grains to prevent these problems. In the U.S., the USDA recommendation is 3-5 servings of vegetables and 2-4 servings of fruits a day. The recommendation from Health Canada is 5-10 servings of both. For any number of reasons, including hectic schedules or lack of access to fresh foods, people do not follow these recommendations. Some often make unhealthy choices, choosing fast foods or processed sweets as replacement to natural, healthier alternatives.

So what vitamins and nutrients do we actually need? Below are some of the vitamins and minerals that help keep us healthy.

Calcium. As people age, they lose bone density which may lead to breakage. Calcium prevents this weakening of the bones, also known as osteoporosis. Additionally, researchers have found that foods rich in calcium help reduce both diastolic and systolic blood pressure by several points. Calcium-rich diets also reduce the overall risk of colon cancer. The recommended amount of calcium for most adults is 1200 milligrams per day.

Vitamin D. One of the vitamins produced naturally in the body, Vitamin D helps maintain bone and joint health by allowing the body to absorb calcium. Some studies have found that it may also prevent certain types of cancer. Although the body produces a certain amount of the vitamin, this only occurs when the body is exposed to an adequate amount of sunlight. Other sources of vitamin D are milk fortified with the vitamin and certain kinds of fish rich in omega-3 fatty acids. As people age, their ability to produce vitamin D decreases even with adequate sun exposure. As the average adult needs about 400 IU (international units) of vitamin D a day, they may have to take supplements to meet this requirement.

Vitamin A. This vitamin is essential for growth and helps maintain good eyesight. It also aids the healing of wounds. The recommended amount needed is also 400 IU.

Vitamin B2. B2, also known as riboflavin, aids in the body’s energy production by metabolizing fats, carbohydrates and proteins. B2 is also essential in red blood cell formation, respiration, antibody production as well as human growth and production. The recommended amount is 400 mg per day.

Vitamin C. Also known as ascorbic acid, vitamin C protects against immune system deficiencies, cardiovascular disease, prenatal problems and eye disease. The recommended amount for the average adult is 500 milligrams.

Folic Acid. Folic acid is a supplemental form of folate, which is a B vitamin. Found in citrus fruits and green, leafy vegetables, folic acid are recommended for women who may become pregnant. Folic acid has also been found to reduce homocysteine levels, which may reduce the risk of heart disease. The recommended amount for an adult is 400 mcg (microgram) per day.

This list is hardly exhaustive as many other supplements also help maintain bodily health. For example, supplements such as antioxidants help rid the body of harmful toxins while probiotics, friendly bacteria produced by fermented foods like yogurt, is beneficial to the digestive system.

Caveat: It is important not to exceed recommended amounts because some vitamins, including vitamins D and A, can actually damage your body when taken in large dosages. Also, be sure to consult with your doctor to determine how supplements may interact with any medications you are taking.

No multivitamin can supplant the benefits of a healthy, well-balanced diet. Eating the right amounts of the right foods goes a long way to preventing health problems. However, if you cannot eat regular healthy meals, supplements help maintain your daily vitamin and mineral intake.