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SUPPLEMENT GUIDE - NINJA

SUPPLEMENT GUIDE - NINJA

Here you will find our HAUS Panel Team's supplement guide. It contains recommendations, summaries, and the clinical trial science information for a wide range of ingredients. This is the basis for how we ensure you receive a high-value product that provides everything you need and nothing you don't.

We are committed to providing you with the most up-to-date and credible information, empowering you to make informed choices to reach your performance and wellness goals.

Select Supplement

Arugula Extract (aka rocket or Eruca sativa)

Ashwaganda (Withania somnifera)

Beta-Alanine (upstream of carnosine)

What Is It?

What Does It Do?

HAUS Panel Decision?

What's It In?

The Evidence?

Safety & Dosing?

SELECT A SUPPLEMENT TO SEE THE SCIENCE!

Arugula Extract (aka rocket or Eruca sativa)

What Does It Do?

The types of benefits arugula extract confers are diverse. Also known as rocket, a primary function it possesses is the ability support nitric ozide production much like beetroot extract leading to increased blood vessel relaxation an oxygenation. Other compounds within arugula extract also work to promote antioxidant activity.

Fundamentals: Beta-carotene and polyphenols within arugula extract provide antioxidative benefits through their ability to scavenge free radicals. The ability of polyphenols to also modulate cytokine signaling pathways and decrease inflammatory responses lends itself to the proective effects of the leafy green extract. The level of nitrates natrually contained in arugula are highest among natrual leafy green food sources and more than twice as cocentrated as the nitrate levels in beetroot.

HAUS Panel Decision?

Can improve performance and capacity in short-duration activities.

HAUS Panel Decision: Moderate level of data supporting inclusion in HAUSEssentials and/or PHARMLife products.

What's It In?

XCEL | PRE-WORKOUT
XCEL+ | PRE-WORKOUT

The Evidence?

Dos Santos Baião D, Vieira Teixeira da Silva D, Margaret Flosi Paschoalin V. A Narrative Review on Dietary Strategies to Provide Nitric Oxide as a Non-Drug Cardiovascular Disease Therapy: Beetroot Formulations-A Smart Nutritional Intervention. Foods. 2021 Apr 15;10(4):859. doi: 10.3390/foods10040859. PMID: 33920855; PMCID: PMC8071323.

Guadagnin SG, Rath S, Reyes FG. Evaluation of the nitrate content in leaf vegetables produced through different agricultural systems. Food Addit Contam. 2005 Dec;22(12):1203-8. doi: 10.1080/02652030500239649. PMID: 16356883.

Corleto KA, Singh J, Jayaprakasha GK, Patil BS. Storage Stability of Dietary Nitrate and Phenolic Compounds in Beetroot (Beta vulgaris) and Arugula (Eruca sativa) Juices. J Food Sci. 2018 May;83(5):1237-1248. doi: 10.1111/1750-3841.14129. Epub 2018 Apr 16. PMID: 29660828.

Safety & Dosing?

No safety concerns reported for use, but limited data assessing extract supplementation. Rat studies have examined doses 100 times higher than normal oral dietary intake with no documented toxicity.

Known side effects:
None.

Ashwaganda (Withania somnifera)

What Does It Do?

Ashwaganda is able to provide its effects by hitting a number of different communication systems in the body. It it helps the body manage stress and adapt to various situations by improving cognitive function and regulating the levels of stress hormones.

Fundamentals:
There are a number of bioactive compounds found within the ashwaganda shrub including the root and leaves that play a role in its effects. The primary compounds responsible for its therapeutic effects are withanolides, which are steroidal lactones. These compounds have antioxidant, anti-inflammatory, and immune-modulating properties. It is has been found that it directly modulates the hypothalamic-pituitary-adrenal (HPA) axis with the lowering of cortisol, which plays a key role in the body's stress response. It can also play a role in the conversion of T4 to T3, which is the active form of thyroxine hormone. This directly impacts the rate of metabolism and energy levels within the body. The presence of ashwaganda has been shown to impact the level of GABA-receptor activity helping produce calming or anti-anxiety effects. Use at the higher end of typically studied dosing (600 mg/day) has been shown to correlate to more consistent effects on perceived stress and anxiety.

HAUS Panel Decision?

Several clinical trials with validated benefits in neurocognition, performance, and stress management.

HAUS Panel Decision: Moderate level of data supporting inclusion in HAUSEssentials and/or PHARMLife products.

What's It In?

Not included in any product(s) at this time.

The Evidence?

Tiwari S, Gupta SK, Pathak AK. A double-blind, randomized, placebo-controlled trial on the effect of Ashwagandha (Withania somnifera dunal.) root extract in improving cardiorespiratory endurance and recovery in healthy athletic adults. J Ethnopharmacol. 2021 May 23;272:113929. doi: 10.1016/j.jep.2021.113929. Epub 2021 Feb 15. PMID: 33600918.

Lopresti AL, Smith SJ, Malvi H, Kodgule R. An investigation into the stress-relieving and pharmacological actions of an ashwagandha (Withania somnifera) extract: A randomized, double-blind, placebo-controlled study. Medicine (Baltimore). 2019 Sep;98(37):e17186. doi: 10.1097/MD.0000000000017186. PMID: 31517876; PMCID: PMC6750292.

Akhgarjand C, Asoudeh F, Bagheri A, Kalantar Z, Vahabi Z, Shab-Bidar S, Rezvani H, Djafarian K. Does Ashwagandha supplementation have a beneficial effect on the management of anxiety and stress? A systematic review and meta-analysis of randomized controlled trials. Phytother Res. 2022 Nov;36(11):4115-4124. doi: 10.1002/ptr.7598. Epub 2022 Aug 25. PMID: 36017529.

Sharma AK, Basu I, Singh S. Efficacy and Safety of Ashwagandha Root Extract in Subclinical Hypothyroid Patients: A Double-Blind, Randomized Placebo-Controlled Trial. J Altern Complement Med. 2018 Mar;24(3):243-248. doi: 10.1089/acm.2017.0183. Epub 2017 Aug 22. PMID: 28829155.

Safety & Dosing?

No safety concerns reported with use at commonly recommended amounts between 300 mg - 600 mg for stress management.

Known side effects: Mild gastrointestinal-related symptoms like nausea, diarrhea, and stomach upset. Most studies had no adverse event differences between the ashwaganda and placebo groups.

Beta-Alanine (upstream of carnosine)

What Does It Do?

Beta-alanine can be utilized to synthesize carnosine, which works to buffer changes in muscle pH to help reduce muscle fatigue and loss of force.

Fundamentals: It is a highly prevalent amino acid in foods such as meat, poultry, and fish with about 1 gram/day of beta-alanine intake depending on diet. Lactic acid reduces muscular force and causes fatigue, so carnosine works to reduce the buildup of lactic acid. Since carnosine production is dependent on adequate beta-alanine levels, supplementation at high enough quantities might contribute to an increased physiological response over a long duration of use.

HAUS Panel Decision?

Numerous clinical trials with conflicting results and inconsistent performance benefits.

HAUS Panel Decision: Low level of data supporting inclusion in HAUSEssentials and/or PHARMLife products.

What's It In?

Not included in any product(s) at this time.

The Evidence?

Maté-Muñoz JL, Lougedo JH, Garnacho-Castaño MV, Veiga-Herreros P, Lozano-Estevan MDC, García-Fernández P, de Jesús F, Guodemar-Pérez J, San Juan AF, Domínguez R. Effects of β-alanine supplementation during a 5-week strength training program: a randomized, controlled study. J Int Soc Sports Nutr. 2018 Apr 25;15:19. doi: 10.1186/s12970-018-0224-0. PMID: 29713250; PMCID: PMC5918575.

Hoffman JR, Ratamess NA, Faigenbaum AD, Ross R, Kang J, Stout JR, Wise JA. Short-duration beta-alanine supplementation increases training volume and reduces subjective feelings of fatigue in college football players. Nutr Res. 2008 Jan;28(1):31-5. doi: 10.1016/j.nutres.2007.11.004. PMID: 19083385.

Milioni F, de Poli RAB, Saunders B, Gualano B, da Rocha AL, Sanchez Ramos da Silva A, Muller PTG, Zagatto AM. Effect of β-alanine supplementation during high-intensity interval training on repeated sprint ability performance and neuromuscular fatigue. J Appl Physiol (1985). 2019 Dec 1;127(6):1599-1610. doi: 10.1152/japplphysiol.00321.2019. Epub 2019 Oct 17. PMID: 31622158.

Sas-Nowosielski K, Wyciślik J, Kaczka P. Beta-Alanine Supplementation and Sport Climbing Performance. Int J Environ Res Public Health. 2021 May 18;18(10):5370. doi: 10.3390/ijerph18105370. PMID: 34069981; PMCID: PMC8157844.

Safety & Dosing?

No safety concerns reported for use of 1.6–6.4 g/day for up to 8 weeks

Known side effects:
Paresthesia (tingling) in face, neck, back of hands, and upper torso
Itchy Skin

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SUPPLEMENT GUIDE - NINJA