HAUS SUPPLEMENT GUIDE

Metabolite of the amino acid L-arginine. It plays a role in various physiological processes, including nitric oxide (NO) production, pain control, and cognitive function.

Fundamentals: Agmatine has been shown to enhance nitric oxide production by influencing nitric oxide synthase activity, promoting vasodilation and improved blood flow. It also acts on multiple receptors, including imidazoline and NMDA receptors, to modulate pain perception and reduce inflammation. Additionally, agmatine may have neuroprotective effects, supporting cognitive health and potentially reducing symptoms of depression.

L-Alpha Glycerylphosphorylcholine AKA alpha-GPC is a natural choline found in the brain. Cholines are key nutrients that provide the foundation for compounds critical for metabolism and energy generation. Alpha-GPC, like DMAE, contributes to the generation of acetylcholine meaning it is involved in memory and muscle activation.

Fundamentals: It's theorized alpha-GPC directly impacts cognitive function via acetylcholine level enhancement and may trigger growth hormone release. We do know it's quickly absorbed into the nervous system crossing the blood-brain barrier and stimulating nerve cell communiccation along with muscle activation through well-studied pathways. The method by which alpha-GPC stimulates existing growth hormone stores to be released is via the excitatory pathways that are triggered by sympathetic nervous functions.

A naturally occurring flavonoid, apigenin can be isolated in herbs and foods like celery and citrus. The range of possible clinical and supplement benefits with apigenin are extensive including antioxidant, anti-inflammatory, and potential sleep-enhancing benefits.

Fundamentals: Apigenin acts as a direct inhibitor of CD38, which helps slow down the degradation of NAD+. Since NAD+ is a key coenzyme in the metabolic process, it can help facilitate physical function and has anti-aging effects. Chamomile extract contains many flavonoids including apigenin. Analyses of apigenin containing-intake shows a direct and positive correlation in improving sleep quality and decreasing anxiety in adults. The pathway by which we expect apigenin to have positive nervous system and effects on sleep are through modulation of receptors of the GABA type and inflammatory pathways as it's known to be quite permeable with the blood-brain barrier.

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.

Ashwaganda is able to provide its effects by hitting a number of different communication systems in the body. 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.

A traditional Ayurvedic plant, Bacopa has a long track-record of use for cognitive enhancement and mood improvement. It has historically been seen as a remedy for memory, attention, and overall cognitive function. Like with any effective brain supplement, there is influence on the levels of neurotransmitters serotonin and dopamine, which also touches on mood stability and anxiety-relief. With the high levels of polyphenols and flavonoids, there is an antioxidant and neuroprotective effect that is seen and could be beneficial in slowing down neurodegenerative diseases like Alzheimer's.

Fundamentals:
Bacosides are the chief active compounds in Brahmi and have been seen to increase the activity of choline acetyltransferase. This enzyme promotes acetylcholine generation and results in improved nerve cell signaling. Diseases like Alzheimer's are associated with low acetylcholine levels and the deficiency is known to impact memory and learning processes. Extracts from Brahmi could increase the presence of brain-derived neurotrophic factor (BDNF), which is a protein responsible for the formation of new neurons and new synaptic connections.

Works to dilate blood vessels in muscles during exercise and improves energy production.

Fundamentals: Beets and their juice provide a natural food source of nitrates. Conversion of dietary nitrates to nitric oxide can support physical performance via vasodilation. This expansion in blood vessels can facilitate blood flow and the delivery of oxygen and nutrients to exercising muscle. Nutrient uptake and waste removal is facilitated through vasodilatory exchange since the expanded blood vessels speed up the removal of waste products that cause muscle fatigue.

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.

An intermediate product of the amino acid leucine, Beta-Hydroxy Beta-Methylbutyrate (B-HMB) has been found to play a role in cell signaling and cell stabilization. It is a contributor to protein synthesis contributing to muscle mass and has also been found to play a role in inhibiting protein metabolism, which has a protective effect against muscle fatigue and breakdown. As there is activity in playing both a protective role by slowing down catabolic systems and through the stimulation of anabolic processes as it relates to protein synthesis, exogenous supplementation can bolster the body's stores of B-HMB and ability to enhance these benefits.

Fundamentals: B-HMB can work as a direct and active inhibitor of muscle cell proteolysis through the signaling cascade. It does so by activating or contributing to mutiple pathways. Since B-HMB is a metabolite of the amino acide leucine, an essential amino acid, there is a concentration dependent input at play. Once B-HMB is produced via leucine catabolism, it increases kinase activity within the mechanistic target of rapamycin (mTOR) pathway. The mTOR pathway is well-studied and has the capacity to signal for both cell growth and protein synthesis. From a protective standpoint, B-HMB may slow down the degradation tagging process known as ubiquitination by interfering with the attachment of ubiquitin molecules to muscle proteins. It's also thought to play a role in inhibiting the activity of calpain, which is a calcium-dependent protease involved in muscle protein breakdown.

Supports creatine production, blood nitric-acid balance, decreases homocysteine levels, and improves water retention in cells. The anhydrous form is used as a prescription to help people with a specific condition manage their metabolic processes.

Fundamentals: The amount of betaine made by the body is normally sufficient, but it can also be consumed through beets, spinach, and whole-grain bread. It can be created in the body by using choline. You get about 100 to 300 milligrams/day of betaine when you eat a nutritious diet. A well-balanced diet likely provides sufficient in-vitro stores. but supplementation where there is an imbalanced or poor diet could support intracellular functions and provide cardiovascular along with liver protection effects. It's used in individuals who are born with metabolic disorders to help their body support typical functions.

Black ginger is a plant with extensive roots that's thought to originate in Thailand. The dried powder of black gingerc roots has been used for years in natural medicine for a wide range of treatments and supporting strength enhancement and fitness more recently. The extract is rich in compounds that drive exercise performance and improve strength by facilitating better energy output. The primary benefit of black ginger extract from a performance perspective is the ability to improve blood flow and promote sugar uptake for energy expenditure in muscle tissue cells.

Fundamentals: The key active component of black ginger extract are the methoxyflavones. As a nitric oxide (NO) promoting supplement, black ginger extract promotes the dilation of blood vessels allowing more oxygen and nutrients to reach muscle tissue during workouts. Additionally, black ginger extract activates AMP-activated protein kinase (AMPK), which is critical enzyme in the energy production process for human cells. Once AMPK is turned on, it increases blood sugar uptake and fatty acid oxidation in muscle cells, leading to increased energy availability during exercise.

Piperine is the bioactive compound in black pepper that is thought to help with nutrient absorption and availability of supplements taken with it.

Fundamentals: Piperine has been studied in multiple capacities and seen to play a role in enzyme inhibition. In the presence of piperine, enzymes ilike CYP450 that are involved in metabolizing drugs and nutrients are prevented from functioning as usual. The ability of piperine to slow down the metabolism and removal of key nutrients in the liver and intestine is supposed to enable improved efficiency with nutrients and supplements.

A natural mineral found in the environment, boron is involved in maintaining bone health, hormone regulation, and cognitive function.

Fundamentals: Boron plays a role in maintaining the bone matrix by increasing the metabolism of calcium, magnesium, and vitamin D. In terms of the hormone modulatory capacity of boron, most of the activity is indirect via inhibition of binding proteins responsible for eliminating circulating hormone molecules like testosterone and interacts with the enzymes that breakdown estrogen in women.

One of the gold pillars in performance supplements, caffeine works through the nervous system to increase the body's metabolism and fat-burning (lipid oxidation). Equally as important as the body being revved up in terms of performance is the impact caffeine has on dopamine, norepinephrine, serotonin, acetylcholine, and more to improve focus along with overall energy levels. One of the downsides of caffeine is its capacity to induce unintended effects like jitteriness, "crashes", irritability, and anxiety. There are mechanisms to decrease or avoid these types of reactions, which we have accounted for in our formulations. AVOID ALL SOURCES OF CAFFEINE WITHIN 4 HOURS OF YOUR USUAL BED TIME.

Fundamentals: Caffeine increases intracellular concentrations of cAMP by inhibiting phosphodiesterases in skeletal muscle and adipose tissues leading to the promotion of fat breakdown (lipolysis) via lipases and the release of free fatty acids. The increased availability of these fatty acids in skeletal muscle acts as fuel for body functions and muscle activity. spare consumption of muscle glycogen. The recommended maximum intake per day is about 400 mg/day for the average adult and should be taken 15 to 60 minutes prior to exercise. In clinical studies evaluating the use of caffeine along with a known agent to reduce some of the unintended effects of caffeine, 2.5 mg/kg of l-theanine with 2.0 mg/kg of caffeine were studied in combination with positive outcomes on attention and improvement in impulse control.

Mediates blood vessel contraction and dilation, muscle function, blood clotting, nerve transmission, and hormonal secretion. A review of 2007–2010 data from the National Health and Nutrition Examination Survey (NHANES) found that 39% of individuals age 4 and older consume less than the average requirements for calcium from foods and supplements.

Fundamentals: Since calcium is a key ion in maintaining cell gradients, it has a profound effect on action potentials for a wide range of processes from muscle contraction to cell signaling and neurotransmitter release. Bone density is directly tied to calcium levels in the blood, but having sufficient levels of vitamin D is required for calcium absorption and utilization. Much of the discussion on calcium supplementation is focused on the best calcium salt forms. The absorption rate of calcium from food is about 45% with intakes of 200 mg/day with rates decreasing as the intake increases. Calcium supplementation has been shown to promote fat metabolism and help manage body composition. In a randomized, single-blind, cross-over study comparing single doses of 500 mg calcium in the form of four different calcium-salts, subjects were advised to consume 25 micrograms of vitamin D3 daily with an N = 20 healthy young men. The tested new salts were easily water soluble and significantly better than calcium gluconate. Calcium carbonate is almost insoluble. A recent meta-analysis found that absorption of calcium citrate was 27% higher than that of calcium carbonate when taken on an empty stomach and 22% higher when taken with meals. AThe majority of calcium is stored in a calcium-phosphorus complex in the bones.

Increases fatty acid oxidation in the muscle cells of the heart helping promote protective outcomes on the heart and possible modest reductions in body weight.

Fundamentals: Endogenous molecule involved in fatty acid metabolism and is synthesized in vitro using L-lysine and L-methionine. It's naturally found in red meats like beef and lamb along with fish and milk. Supports the transfer of fatty acids into the mitochondrial matrix to support breaking down of fats and energy provisioning from the stored fat reserves.

One of the most common herbs used for medicinal purposes is chamomile whose standardized tea and herbal extracts are prepared from dried flowers of Matricaria species.

Fundamentals: Sedative effects may be due to the flavonoid known as apigenin that binds to benzodiazepine receptors in the brain. Chamomile is composed of a variety of separate oils. Approximately 120 secondary metabolites have been identified in chamomile, including 28 terpenoids and 36 flavonoids. The principal components of the essential oil extracted from the German chamomile flowers are the terpenoids α-bisabolol and its oxide azulenes including chamazulene and acetylene derivatives. Normally standardized extracts contain 1.2% of apigenin which is one of the most effective bioactive agents. Aqueous extracts, such as in the form of tea, contain quite low concentrations of free apigenin but include high levels of apigenin-7-O-glucoside. Chamomile in the form of an aqueous extract has been frequently used as a mild sedative to calm nerves and reduce anxiety, to treat hysteria, nightmares, insomnia and other sleep problems. Additionally, studies suggest that chamomile ameliorates hyperglycemia and diabetic complications by suppressing blood sugar levels, increasing liver glycogen storage and inhibition of sorbitol in the human erythrocytes

Adequate choline intake allows the body to effectively handle a wide variety of functions ranging from cognitive processing, liver fat maintenance, amino acid balancing, and more. Our own body is able to create choline, but not enough to meet all of our metabolic needs. For this reason it is considered an essential nutrient and studies have shown a significant portion of the population are not meeting adequate levels of intake. Very low levels have been tied to fatty liver disease development and poor thought development. Choline supplementation can be negated by consuming a sufficient level of foods known to be choline-rich. These are foods like chicken liver, salmon, eggs, brussel sprouts, and almonds. For example, a large whole egg has about 150 mg of choline. The recommended intake for adult males and females is between 400 mg to 600 mg daily.

Fundamentals:
The choline metabolic pathway acts as a regulator of many key processes associated with cell structure, brain function, DNA maintenance, and liver fat transport. Choline sits at the top of the metabolic pathway providing the necessary substrates to form key nutrients and compounds like betaine, acetylcholine, and CDP-choline. In supporting the creation of very low density lipoprotein (VLDL), it enables the body to more readily utilize stored triglycerides for energy consumption. The presence of choline also enables the body's synthesis of acetylcholine neurotransmitters, which regulate our nervous system's ability to memorize and focus.

The majority of creatine is stored in skeletal muscle and exerts its effects through multiple pathways supporting protein synthesis and myogenesis. Once supplementation of creatine stops, muscle creatine stores return to baseline in 4–6 weeks.

Fundamentals: Creatine Kinase (CK)-containing tissues with high and fluctuating energy demands like skeletal or cardiac muscle, brain, retina, and spermatozoa play a big role in ATP consumption and production. There is a need for immediate regeneration of ATP hydrolysis during short periods of intense work. Due to the high cytosolic CK activity in fast-twitch muscles, the CK reaction remains in a near-equilibrium state to keep ADP/ATP constant and buffers the cytosolic phosphorylation potential

Naturally produced compound that is available in small amounts in the brain and also found in fish such as sardines. DMAE sits upstread of acetylcholine and for this reason it's a role player in brain function and cognitive performance.

Fundamentals: As a precursor substance, DMAE contributes to the production of acetylcholine in the brain. Acetylcholine is a critical chemical messenger that allows nerve cells to communicate between each other and directly impacts cognitive function. DMAE is thought to have antioxidant properties that help protect nerve cells from damage. It has been shown to potentially improve focus and memory.

One of the main driving forces behind the value of of green tea extract is the caffeine within and its known ability to Increase energy expenditure and fat oxidation as well as reduce fat storage. Another bioactive component is one of many catechins known as EGCG, which helps provide anti-inflammatory and fat metabolism effects. .

Fundamentals: The active components of green tea that are associated with the weight management effects are catechins, primarily epigallocatechin gallate (EGCG), which is a flavonoid. EGCG interacts with proteins and phospholipids in the plasma membrane to regulate signal transduction pathways, transcription factors, DNA methylation, mitochondrial function, and autophagy. EGCG intake reduces obesity and expression of leptin and stearyl-coA desaturase in white adipose cells, while increasing fat oxidation. This suggests that EGCG actions enhance mitochondrial fat utilization and reduce adipogenesis in fat tissue. EGCG stimulates mitochondrial biogenesis and promotes oxidative phosphorylation through a cAMP/PKA- and sirtuin-dependent mechanism. A meta-analysis of 11 randomized controlled trials found that people who took EGCG combined with caffeine for 12–13 weeks lost on average 1.31 kg more body weight (or gained 1.31 kg less weight) than those in control groups. Another systematic review and meta-analysis looking at 15 randomized control trials assessed that the administration of green tea catechins with caffeine is associated with significant yet modest reductions in BMI and body weight.

This naturally occuring sugar molecule has recently received renewed attention, but has been studied for years as a target for use in multiple conditions. Like with many cell mediating components, there is a role played in how our nervous system functions and performs. Since inositol provides a source for secondary messengers like serotonin and dopamine, it has been studied for uses in mood regulation and mental health. Another key and broad area it's been looked at for is Polycystic Ovary Syndrome (PCOS) management and metabolic health overall: It's been found to act similar to metformin in how it improves insulin sensitivity and hormone balance, which are often dysregulated in PCOS.

Fundamentals:
Inositol acts as a foundational component for phosphoinositides and these are components of our cell membranes that support transduction of cell signaling. One key second messenger created from inositol is inositol triphosphate (IP3), which when activated will release calcium from inside cells to follow though on action potentials and promote cell responses. In terms of how inositol influences metabolic and insulin effects, it promotes the phosphorylation of protein kinase B (Akt) and increases the level of cell uptake of glucose to form glycogen stores and decrease insulin inactivity. Inositol has also been found to work within ovarian cells by promoting signaling responsible for follicular development and hormone receptor expression, which can be disrupted in PCOS due to hormonal imbalances. One of its lesser focused on benefits is around the ability of inositol to work as a neurotransmitter modulator with serotonin and dopamine to help influence mood and cognitive function. Serotonin especially is a key player in sleep latency and maintaining a persistent and consistent sleep cycle.

Increases blood flow and delivery of oxygen and nutrients to skeletal muscle. Also serves as a substrate for creatine production.

Fundamentals: As a precursor to nitric oxide (NO), L-Arginine contributes to the circulating levels of a molecule that has vasodilatory effects, meaning it relaxes and widens blood vessels. The impact of L-arginine on performance is associated with its role in NO production and its effects on blood flow, oxygen delivery, and nutrient transport. By functioning as a substrate for the enzyme nitric oxide synthase (NOS), it supports the catabolic conversion of L-arginine into nitric oxide (NO) and back to citrulline. At the opposite end of the metabolic spectrum, L-Arginine contributes to the body's urea cycle, which results in ammonia removal (detoxification) and can indirectly improve endurance. During high stress events where the body is diverting resources to other functions, L-Arginine supplementation could become useful as the body's natural (endogenous) production is altered.

An amino acid that plays a critical metabolic role, citrulline both helps create arginine and is an end-metaboite of arginine. As a supplement, it's thought to increase blood flow and delivery of oxygen along with nutrients to skeletal muscle. It serves as a driving force for creatine production indirectly by being converted to argininine.

Fundamentals:
Sitting in the same metabolic pathway as arginine and agmatine, it plays a role in blood vessel relaxation indirectly by supporting nitric oxide (NO) synthesis. Citrulline can be converted back into arginine in the body to indirectly support NO production. A practical consideration for citrulline supplementation in place of arginine is the first pass effect magnitude o

Non-protein amino acid that is also known as glutamylethylamide. It constitutes between 1% to 2% of the dry weight of green tea. It has been found to have an effect on attention and elevated anxiety states via central nervous activity. It contributes to a restorative state of mind by calming the mind and stabilizing mood.

Fundamentals: Peripherally and centrally administered L-theanine has been reported to act on the brain to modulate monoamine levels in the central nervous system and glutamate and glycine neurotransmissions. It is not a sedative agent, but rather functions as an anxiolytic by acting as a partial agonist for the N-methyl-D-aspartate (NMDA) receptor, resulting in its psychotropic (i.e., antidepressant, anxiolytic, sleep aid, and cognitive-enhancing) effects.

As a non-essential amino acid naturally occuring and produced in the body through conversion from phenylalanine, L-tyrosine touches a number of physiological functions. One of the most impactful roles L-tyrosine plays in the body is serving as the foundation for key neurotransmitters like dopamine, norepinephrine, and epinephrine. These nervous system communicators help by improving focus, alertness, and allow us to think clearly in times of stress. Through supplementation of L-tyrosine, we can promote calmness and mental sharpness since the stress hormones in norepinephrine and epinephrine are directly synthesized in the body from L-tyrosine.

Fundamentals:
Tyrosine itself is directly hydroxylated to L-dopa. L-Dopa can cross the blood-brain barrier and is effectively converted into dopamine. Interestingly, L-dopa is a critical prescription medication for the management of Parkinson's disease, which is driven in part by a clinical deficiency of neurotransmitters needed for basic cognitive and movement processes. Some dopamine is then hydroxylated to form norepinephrine and subsequently epinephrine through methylation. When nerve cells are stimulated, these stockpiled neurotransmitters are released into an area between nerve cells to support communication and continued stimulation of the signaling cascade. The use of oral L-tyrosine in appropriate quantities can be helpful in promoting modest sub-clinical gains in cognitive processing, mood regulation, and stress management through the eventual catecholamines produced by our own body.

Lemon Balm, also known as Melissa officinalis. has a long track record of use in Asian traditional medicine as a sedative to treat many brain-related disorders such as stress, depression, anxiety, and insomnia. The European Scientific Cooperative on Phytotherapy (ESCOP) recommends the use of lemon balm to relieve mild symptoms of anxiety, including mental stress, restlessness, and irritability.

Fundamentals: The neurocognitive effects are mediated by cholinergic nicotinic and muscarinic receptor binding in the brain and is a GABA interfering agent. There is also some evidence to support the theory that Lemon Balm can influence the levels of neurotransmitters such as serotonin and acetylcholine, which play roles in mood, cognition, and sleep regulation. A systematic review and a meta-analysis reviewing the effects of lemon balm as a medicinal herb on anxiety and depression found that lemon balm significantly improved mean anxiety and depression scores compared with the placebo.

Known as an adaptogen, Maca has wide range of potential uses especially around brain performance, sexual function, and mood. Originally grown and harvested in the Andes mountains, the root of the vegetable is dried and ground into a powder for health uses. It's thought to help with hormone regulation, energy production, mood improvement through neurotransmitter activity, and memory recall. It is also referred to as Peruvian ginseng.

Fundamentals:
There are various bioactive compounds found in Maca that drive some of the clinical value associated with its use. Macamides and macaenes for example act as phytoestrogens by selectively binding to estrogen receptors and providing estrogen-like effects or antiestrogen activity depending on the hormonal context. It's also been found in studies to increase steroid hormone synthesis, potentially influencing the production of hormones like testosterone and estrogen. The methods by which Maca interacts with the nervous system is mainly through the alkaloids and polyphenol compounds within the plant roots. Those compounds alter the level of release, reuptake, or receptor sensitivity of our neurotransmitters.

Magnesium plays a part in more than 300 enzyme systems that regulate a wide range of processes in the body, including protein synthesis, muscle and nerve function, blood glucose control, and blood pressure regulation. Since magnesium plays a role in active transport of calcium and potassium ions across cell membranes, it supports nerve impulse conduction, muscle contraction, and normal heart rhythm. Green leafy vegetables, such as spinach, legumes, nuts, seeds, and whole grains are good sources naturally. Insufficiencies or deficiencies are impactful on a number of fronts.

Fundamentals: Hypomagnesemia is defined as a serum magnesium level less than 0.75 mmol/L. Magnesium regulation is largely controlled by the kidney, which typically excretes about 120 mg magnesium into the urine each day. The glycinate and threonate forms are more readily soluble in the gut and have higher absorption rates. Approximately 30% to 40% of the dietary magnesium consumed is typically absorbed by the body. Magnesium is a channel blocker that helps regulate calcium by blocking those channels where there is excess to prevent nerve excitation and maintain the proper firing of action potentials. Magnesium acts as a cofactor in a wide range of enzymatic reactions involved in ATP (adenosine triphosphate) synthesis by supporting ATPase activity. In the neuromuscular junction where the nerve signals transmit to muscle fibers, magnesium helps in the release of acetylcholine. Magnesium influences the function of acetylcholine receptors on the muscle cell membrane, ensuring proper signaling between nerve and muscle. Magnesium helps in regulating the activity of NMDA receptors, preventing excessive calcium influx and maintaining nerve cell function. In muscle cells, magnesium is necessary for the interaction between actin and myosin, by activating myosin ATPase, an enzyme that facilitates the cross-bridge cycling between actin and myosin, allowing muscles to contract and relax effectively. This is where an insufficient level of magnesium can lead to twitching and inappropriate muscle conduction.

This suppkements represents part of the result when caffeine is ingested and metabolized by the liver. The major metabolite of caffeine (about 70% of the metabolites) is paraxanthine. It can be consumed in natural sources, but it's not nearly as common or abundant as caffeine. There is appeal with this broken down part of caffine as it has the same positive memory improving, energy driving effects of caffeine, but less of the cardiovascular and anxiety-causing side effects some people experience with prolonged or very high use.

Fundamentals: Like caffeine, it works through the nervous system to increase the body's metabolism and fat-burning (lipid oxidation). Equally as important as the body being revved up in terms of performance is the impact caffeine has on dopamine, norepinephrine, serotonin, acetylcholine, and more to improve focus along with overall energy levels. Caffeine increases intracellular concentrations of cAMP by inhibiting phosphodiesterases in skeletal muscle and adipose tissues leading to the promotion of fat breakdown (lipolysis) via lipases and the release of free fatty acids. Toxicity studies evaluating the extreme range (limit) of paraxanthine compared to caffeine found that caffeine's caused more side effects at lower doses compared to paraxanthine. Dose studies also found more staying power with paraxanthine concentration vs. caffeine concentration. From a kinetics perspective, one inherent advantage to utilizing an active metabolite like paraxanthine instead of caffeine (parent molecule) is the slow metabolizing utilizers are not going to experience a different response to supplementation as compared to a fast metabolizer of caffeine since that step is removed from the process. Potency wise, further dose studies have looked at dosing aroung 4 mg per kilogram (2.2 lbs) and found that caffeine and paraxanthine are equipotent. Assuming a 70 kg male used paraxanthine, that would be 280 mg and is similar to the 195 mg per each serving of the PHARMHAUS XCEL+ formula. The recommended maximum intake per day is about 400 mg/day for the average adult and should be taken 15 to 60 minutes before you exercise. AVOID ALL SOURCES OF CAFFEINE OR CAFFEINE BY-PRODUCTS (paraxanthine) WITHIN 4 HOURS OF YOUR USUAL BED TIME.

Pomegranate is known to be a wonder-fruit of sorts with its diverse benefits. The extract is directly sourced from the fruit of the tree and is antioxidant rich providing adding protective features that part with multiple active compounds in the extract that drive exercise performance and improve strength. The primary benefit of pomegranate extract from a performance perspective is the ability to improve blood flow and facilitate nutrient and energy delivery during high periods of stress.

Fundamentals: Similar to other nitric oxide (NO) promoting supplements, the extract of pomegranate fruit helps dilate blood vessels allowing more oxygen and nutrients to reach muscle tissue during workouts. The extract can both indirectly and directly raise the levels of NO within the body. Two polyphenols in ellagitannins and their urolithins metabolites incdirectly boost NO levels by increasing the activity level of nitric oxide synthase (eNOS), which is the enzyme that catalyzes the generation of NO in blood vessels. Pomegranate extract can also directly boost NO levels with the natural nitrates naturally found in pomegranates that are then converted into nitric oxide. Polyphenols are also well-implicated in the anti-inflammatory and antioxidant pathways helping reduce cell damage and mitigating oxidative stress. The potential for drug concentration increases in patients utilizing prescription medications that are metabolized in the liver by CYP450 is a possibility. There are multiple clinical studies where pomegranate extract supplementation lead to decreases in inflammatory markers associated heavily with muscle tissue.

A building block of the body's maintenance system, Potassium supports the proper balance of fluid volume and cell electrical activity. Like magnesium supports the contraction and relaxation functions of muscle fibers, so too does potassium. It allows muscle cells and nerve fibers to communicate with one another. This has a direct impact on heart function, blood pressure, and energy storage. A critical note, however, is that the FDA has ruled that some oral drug products that contain MORE than 99 mg potassium per dose are not safe because they have been associated with small-bowel lesions. Potassium salts containing more than 99 mg potassium per tablet or capsule must be labeled with a warning about the reports of small-bowel lesions. Due to this labeling requirement, dietary supplement products are going to be largely ineffective and negligible compared to dietary food sources and the overall level of intake needed from food sources.

Fundamentals: Most potassium resides intracellularly,and a small amount is in extracellular fluid. The intracellular concentration of potassium is about 30 times higher than the extracellular concentration. It's this difference, known as the cell gradient, that generates the potential for action and is maintained via the sodium-potassium (Na+/K+) ATPase transporter. In addition to maintaining cellular tonicity, this gradient is required for proper nerve transmission, muscle contraction, and kidney function.

Rhodiola rosea is a well-known adaptogenic herb that supports the management of both physical and psychological stressors. Like many adaptogenic herbs, it's been associated with increased neurotransmitter activity through nerve cell interactions and increased retention of dopamine as well as serotonin. It has the potential to improve mood, memory, and concentration. Some studies have also shown value in terms of physical performance with increased endurance driven by improved oxygen utilization. Rhodiola is used clinically as well in eastern medicine for management of cardiovascular inflammation and mild depression treatment.

Fundamentals:
The main pathway by which it's assumed Rhodiola makes an impact on the body's stress response is through the hypothalamic-pituitary-adrenal (HPA) axis. As an adaptogen, Rhodiola acts as a neurotransmitter modulator and influences the levels and activity of dopamine, norepinephrine, and serotonin. In terms of physical performance, studies have looked at how Rhodiola activates enzymes involved in ATP generation to stimulate cellular energy production and improve mitochondrial function. Salidroside is the active component within Rhodiola extracts that is thought to have the largest role in improvements with use. Much of the function of Rhodiola is attributed to its ability to effectively intervene in cellular communication especially within inflammatory pathways.

Also known as baking soda, sodium bicarbonate helps keep the acid-base balance in the body normal. Supplementation is thought to help counteract lactic acid build-up during physical activities and fights that burning sensation.

Fundamentals: Sodium bicarbonate reacts with hydrogen ions in the blood and helps buffer the acidity in the body's circulatory system. This naturally occuring process helps delay fatigue during high-intensity activities like sprinting, weightlifting, or short-burst training events. By balancing out the acidosis occuring in this context, it can decrease muscle fatigue.

Also known as sour cherry or Montmorency cherry, the antioxidant power of this supplement can have strong effects on weight management, joint health, and musculoskelatal recovery. Phytochemicals in tart cherries can support anti-inflammatory functions along with possible pain reduction.

Fundamentals:
Anthocyanin pigments and similar bioflavonoids target free radicals, modulate inflammatory cytokines, inhibit cyclooxygenase (similar to how drugs like Advil work), and strengthen biological membranes promoting anti-inflammatory functions as well as treatment of pain and edema (swelling). The mechanism behind tart cherry’s health benefits is related to the bioactive compounds present in tart cherries, including various polyphenolic compounds that act as antioxidants. Compared to many foods that are rich in antioxidants, the level of antioxidant activity in tart cherries is similar to blueberries, strawberries and pomegranates

This amino acid has a long track record for use in exercise performance and antioxidant activity, but more recent studies have shown taurine's role in boosting other functions in the body such as recovery from illness, heart health, and immunity. There are multiple studies over the past 20 years focused on taurine and its ability to increase the time to exhaustion (TTE) and improve exercise-induced fatigue.

Fundamentals: Most of the functions driven by taurine are proposed to be tied to the gradient and action potential it drives. There is acitivity around ion channels, cell volume, and membrane stabilization that makes taurine impactful. The amino acid was first identified and isolated from the bile of the ox (Bos taurus), hence the name. As it is a semi-essential amino acid, we can suppkement the natural body stores with dietary intake of fish and meat. The protective efffects conferred by the presence of taurine is theorized to be achieved by regulation of calcium ion influx as well as receptor downregulation decreasing levels of toxic proteins that contribute to oxidative stress.

An alkaloid like caffeine, theobromine is a minor metabolite of caffeine and is found naturally in cacao beans. Though it has a similar chemical structure to caffeine, it has mild stimulant effects.

Theobromine causes mild stimulation by penetrating effectively into the nervous system. The stimulatory effect improves focus and alertness at a lower intensity compared to caffeine. Clinically, there is evidence supporting its use in improving cardiovascular health through vasodilation (lowers blood pressure).

L-tryptophan is critical in a number of metabolic functions and has been widely used in numerous research and clinical trials. Being one of the essential amino acids, proper dietary or supplemental intake ensures proper levels of protein synthesis and production of key brain signaling hormones impacting sleep and mood. We typically associate this amino acid with turkey, but it's also found in chicken, fish, eggs, dairy products, nuts, seeds, and some types of beans.

Fundamentals: L-tryptophan is the only precursor to serotonin. Serotonin ( also known as 5-HT) is synthesized in the brain by a two-step procedure. Serotonin itself is also a key ingredient in the production of another hormone in melatonin. This means tryptophan is a critical building block in mood management and helps regulate sleep-wake behavior.

Vitamin A is a a fat-soluble vitamin that comes in two forms, retinoids and carotenoids. It's readily found in dark-colored fruits (blueberry, cherry, grape), dark leafy vegetables, egg yolk, beef, and fish.

Fundamentals: Retinoids including retinol, retinal, and retinoic acid are active forms of vitamin A found in animal products, while carotenoids like beta-carotene are found in plant-based foods and can be converted into active forms of vitamin A in the body. Like most essential vitamins, vitamin A touches a wide range of processes in the body for proper functioning including vision, bone health, immune response, and stress reduction. In terms of immune defense and maintaining a healthy body, the proteins vitamin A helps form serve as a physical barrier to pathogens that can compromise the body and cause infection. Vitamin A also regulates the inflammatory response by influencing the production of immune system signalling cytokines, which helps prevent excessive inflammation. These two parallel processes serve as pillars for speedy recovery and continued performance, and sustain a high-level of wellness.

As a water-soluble vitamin, Vitamin B1 is largely absorbed in the small intestine. Dietary thiamine comes in the free (absorbable) form. Most thiamine is stored in the liver, but it's maintained in small amounts and has a short half-life, meaning it's cleared out quickly from the body and replenishment of the supply is needed. Adequate thiamine intake positively benefits carbohydrate metabolism in a way that helps decrease lactate concentration, ammonia concentration, and improves endurance. Thiamine helps convert products in the energy-generation pathway within the body into usable forms for metabolism. Food sources include whole grains, meat, nuts, peas, and fish along with fortified foods.

Fundamentals: Poor thiamine intake can contribute to neurological disorders (Wernicke-Korsakoff), diabetes, and heart failure. Thiamin pyrophosphate (TPP), which is activated vitamin B1 plays different roles in glycolysis and the pentose phosphate pathway to support the metabolism of carbohydrates, lipids, and branched-chain amino acids. It serves as a cofactor at several steps during glycolysis and oxidative decarboxylation of carbohydrates. TPP acts as a coenzyme for the mitochondrial enzyme complexes such as α-ketoglutarate dehydrogenase and pyruvate dehydrogenase. These enzymes play a critical role in the Krebs cycle and tricarboxylic acid cycle. Thiamin deficiency decreases the activity of these enzymes, which impairs the conversion of lactate into pyruvate, leading to the accumulation of lactic acid and that feeling of muscle "soreness" or burning in the chest with cardiovascular activity. Lactic acidosis (severe build-up) may cause focal damage to certain brain structures, such as mamillary bodies and the posteromedial thalamus, which can be seen on MRI.

A B-complex vitamin, the name for this vitamin is based on the fact that it contains cobalt. Vitamin B12 is a role player in energy metabolism along with nervous system activity. It is naturally occuring in foods such as meat, seafood, dairy, and eggs.

Fundamentals: Cobalamin supports development, myelination, and function of the nervous system. Due to the cobalt, it plays a role in red blood cell development. It acts as a cofactor for two enzymes, methionine synthase and L-methylmalonyl-CoA mutase. This supports the conversion of homocysteine to the essential amino acid methionine. Methionine is required for the formation of S-adenosylmethionine, a universal methyl donor for almost 100 different substrates, including DNA, RNA, proteins, and lipids.

Riboflavin is a water-soluble vitamin that is a building block of two major coenzymes, flavin mononucleotide (FMN) and flavin adenine dinucleotide (FAD). The conversion of tryptophan to niacin (vitamin B3) requires FAD and riboflavin helps maintain normal levels of homocysteine. Most dietary riboflavin is in the form of FMN or FAD. The body stores small amounts of riboflavin in the liver, heart, and kidneys. The importance of vitamin B2 in efficient energy generation can't be understated.

Fundamentals: Riboflavin deficiency is extremely rare in the United States, but insufficiency is not. In addition to inadequate intake, causes of riboflavin deficiency can include hormone abnormalities and some diseases. Since the body can't synthesize riboflavin on its own, it's an absolute dietary requirement. The role it plays in critical metabolic reactions including amino acid, carbohydrate, and lipid metabolism along with the conversion of folic acid and pyridoxine into coenzyme forms means an insufficient supply can compromise energy generation.

Niacin is a water-soluble vitamin that's also commonly referred to as nicotinamide and nicotinic acid. It has to be provided through the diet and food sources include avocado, eggs, saltwater fish, lean meat, potato, chicken, and nuts. It is a major role-player in how the body generates energy using existing fuel sources and supports the synthesis of certain neurotransmitters like serotonin.

Fundamentals: The metabolically active form is coenzyme nicotinamide adenine dinucleotide (NAD) and catalyzes more reactions in the body than any other vitamin-derived coenzyme. It supplies the NAD and NAD-P concentrations needed to support many metabolic systems. NAD and NAD-P are required in most reduction and oxidation (redox) processes, which is responsible for both energy generation and metabolism. NAD is primarily involved in catabolic reactions by transferring the potential energy in carbohydrates, fats, and proteins to adenosine triphosphate (ATP). NAD-P enables anabolic reactions, such as the synthesis of cholesterol and fatty acids. Niacin inhibits a hormone-sensitive lipase in adipose tissue ,which reduces the breakdown of triglycerides to free fatty acids and the transport of free fatty acids to the liver. This is the rationale behind the use of Niacin as a lipid-lowering drug (high concentrations) for patients with high values of bad lipids (fats).

Vitamin B5 is commonly found in natural food sources with deficiencies being infrequent as long as a well-balanced diet and nutrient-rich intake is followed. Food sources include avocado, eggs, legumes, lentils, milk, mushroom, chicken, white/sweet potato. Like many B-vitamins, it's involved in energy metabolism and the synthesis of fatty acids.

Fundamentals: Pantothenic acid is used in the formation of coenzyme A (CoA) and acyl carrier proteins (ACPs), which carry and transfer acetyl and acyl groups, respectively. Pantothenic acid, after passing through several biochemical steps, is converted to CoA, which contains pantothenic acid and adenosine monophosphate. CoA participates in the synthesis of ACPs. Pantothenic acid is a precursor of CoA, which is necessary for the synthesis of many compounds, including fatty acids, cholesterol, steroid hormones, aminolevulinic acid, and some neurotransmitters. CoA is also necessary for energy extraction during the oxidation of fatty acids and oxidation of amino acids.

Vitamin B6 serves as an intermediary for protein breakdown, supports red blood cell production, and helps manage blood sugar levels. The CDC estimates 10% of Americans have a B6 deficiency meaning the proprotion of individuals with an insufficient level of intake is even greater. Food sources include avocado, banana, legumes, mear, nuts, and chicken.

Fundamentals: Vitamin B6 actually represents six compounds with vitamin B6 activity - pyridoxine (an alcohol), pyridoxal (an aldehyde); and pyridoxamine (contains an amino group) and their respective phosphate esters. Pyridoxal 5’-phosphate (PLP) and pyridoxamine 5’ phosphate (PMP) are the biologically active coenzyme forms of vitamin B6 in the human body. PLP serves as a coenzyme in reactions of amino acid metabolism and activates the rate-limiting step of glycogen (sugar) breakdown. Most large (single bolus) quantities are eliminated quickly through the kidneys. Since vitamin B6 is a co-factor in the formation of aminolevulinic acid, a rate-limiting step in heme biosynthesis, it can be a contributing cause of anemia (low red blood cells).

Also known as vitamin B7 or vitamin H, Biotin is a water-soluble B-vitamin that supports fatty acid synthesis, protein metabolism, and carbohydrate production in the body. Common food sources include chocolate, egg yolk, milk, nuts, and cereal along with the body's own ability to generate biotin.

Fundamentals: Presents as a cofactor for five carboxylases that spur along the metabolism of fatty acids, glucose, and amino acids. It supports the production of sugars for energy consumption by adding a carboxyl group to enzymes that play a role in gluconeogenesis.

A water-soluble vitamin that primarily functions as a coenzyme, vitamin B9 is involved in the synthesis of DNA/RNA and metabolism of amino acids. Food sources include beets, green leafy vegetables, oranges, peanut butter, dried beans

Fundamentals: Vitamin B9 is found in two forms, one is folate that is found naturally in foods and the other is folic acid, which is the synthetic form used in supplements and fortified foods. Low folate (or folic acid) intake is known to contribute to increased levels of homocysteine as a result of its interrelation with methionine metabolism. Vitamin B9 supports the conversion of homocysteine to methionine and methylation of deoxyuridylate to thymidylate to aid the formation of DNA. This is critical because it's required for proper cell division. A lack of folate can lead to megaloblastic anemia. This is because vitamin B9 works with vitamin B12 and vitamin C in the production of hemoglobin.

Water-soluble vitamin that Is not synthesized endogenously. Vitamin C is readily available in high quantities in both fruits and vegetables. People who have limited food variety can struggle to meet their RDA due to the concentration of natural sources being within fruits and vegetables such as broccoli, brussel sprouts, cabbage, cauliflower, potatoes, citrus, spinach, and strawberries

Fundamentals: Vitamin C is required for the biosynthesis of collagen, L-carnitine, and neurotransmitters along with protein metabolism. It's also an important antioxidant and has been shown to regenerate other antioxidants within the body, including alpha-tocopherol (vitamin E). Insufficient vitamin C intake causes scurvy, which is characterized by fatigue or lassitude, widespread connective tissue weakness, and capillary fragility. 70%–90% of vitamin C is absorbed at intakes of 30–180 mg/day. Doses > 1 g/day, have an absorption of less than 50% with unmetabolized ascorbic acid being excreted in the urine. A 2007 Cochrane review examined placebo-controlled trials involving the use of at least 200 mg/day vitamin C taken either continuously as a prophylactic treatment or after the onset of cold symptoms. Prophylactic use of vitamin C did not significantly reduce the risk of developing a cold in the general population. However, in trials involving marathon runners, skiers, and soldiers exposed to extreme physical exercise and/or cold environments, prophylactic use of vitamin C in doses ranging from 250 mg/day to 1 g/day reduced cold incidence by 50%. In the general population, use of prophylactic vitamin C modestly reduced cold duration by 8% in adults and 14% in children.

Known as the sunshine vitamin, receiving 10-15 min of direct sunlight three times per week week is sufficient for MOST of the endogenous production needed. Co-supplementation with calcium may help prevent bone loss in athletes susceptible to osteoporosis. Promotes bone growth and mineralization. Enhances calcium absorption. Food sources include fatty fish like salmon, mackerel, milk and dairy products that are fortified, fish liver oils. Vitamin D3 is known to bind more tightly to the vitamin-D binding proteins and is more readily converted in the body than vitamin D2, but for supplementation (prevention) needs both are sufficient.

Fundamentals: Solar ultraviolet B photons are absorbed by 7-dehydrocholesterol in the skin, leading to its transformation to previtamin D3, which is rapidly converted to vitamin D3. Season, latitude, time of day, skin pigmentation, aging, sunscreen use, and glass all influence the cutaneous production of vitamin D3. Once formed, vitamin D3 is metabolized in the liver to 25-hydroxyvitamin D3 and then in the kidney to its biologically active form, 1,25-dihydroxyvitamin D3. Analysis of 6 trials (310 adults, 67% female, with mean ages ranging from 21.5 to 31.5 years)suggested vit D supplementation significantly increased muscle strength in the upper and lower limbs.