Written by Jessica Patella, ND. Study participants with high blood pressure significantly decreased both systolic and diastolic blood pressures while taking 200 mg of theanine daily for 7 days compared to those participants in the caffeine plus placebo group. On...
Beta Alanine Improves Performance in Cyclists
Written by Greg Arnold, DC, CSCS. Four-week beta-alanine supplementation increased power by 13.4% in untrained subjects and 9.5% in trained cyclists. When it comes to improving exercise performance, an important factor is an amino acid called carnosine, which improves...
Whey, Leucine, and Vitamin D Preserve Muscle Mass during Weight Loss
Written by Greg Arnold, DC, CSCS. In this 13-week study of 60 obese adults, those who exercised and supplemented with whey protein, leucine, and vitamin D, had a significant 4.4% increase in muscle mass compared to the placebo group. When older adults participate in...
Arginine Improves Performance of Wrestlers
Written by Greg Arnold, DC, CSCS. In this study of 9 elite male wrestlers, those who supplemented with arginine were able to cycle 5.9% longer than the placebo group. (23.1 minutes versus 21.8 minutes). In a 2014 study (1), 9 elite male wrestlers completed an exercise...
Pea Protein Proves Effective Alternative to Whey for Muscle Strength and Size
Written by Greg Arnold, DC, CSCS. In research with 161 young males given whey protein or pea protein, those in the pea protein group had 4.6% greater increase in muscle thickness than the whey protein group and 11.6% increase over the control group. When it comes to...
Tryptophan for Insomnia
Written by Chrystal Moulton, Staff Writer. 57 children with sleep problems were given 250 mg pure tryptophan and compared to those with no tryptophan or taking 250 mg tryptophan from butternut squash seed meal. Pure tryptophan did somewhat better than the food...
Social Anxiety and Tryptophan: A Pilot Study
Written by Chrystal Moulton, Staff Writer. In a study with 45 children with sleep terrors, those taking 250mg tryptophan could significantly reduce heart rate in association to social anxiety (formerly considered "shyness"). Social anxiety disorder is one of the most...
High Glycemic Index Meal Shortens Onset of Sleep
Written by Chrystal Moulton, Staff Writer. In a small human study, researchers found that sleep time is reduced by 38.3% if a high glycemic meal (sugar and substances that convert to sugar) is consumed 4 hours before bedtime. Onset of sleep is determined by the...
Safety of Tryptophan
Written by Chrystal Moulton, Staff Writer. Overview of general intake and safety of tryptophan supplementation. Tryptophan is an amino acid necessary for normal growth, nitrogen balance, as well as production of niacin, melatonin, and serotonin.(1) It is generally...
Tyrosine and Stress
Written by Chrystal Moulton, Staff Writer. This review shows various researches on the effect of tyrosine supplementation on stress. Tyrosine is a conditionally essential amino acid formed from phenylalanine, an essential amino acid required for various functions in...
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