The Best Food Sources Of Vitamin D

By Andrew Desjardins

The health advantages of vitamin D are well known. Vitamin D
is crucial in supporting the absorption and depositing of
calcium into our bones, ensuring that bone density and
strength is enhanced, to a large degree preventing diseases
of the bone. Are foods with vitamin D the most important
source of vitamin D?

The most important supply of vitamin D is our own bodies. It
is the only vitamin that is actually synthesized by our
bodies, but it needs sunlight to trigger the synthesizing
process - that is why it is sometimes called the sunshine
vitamin. In some geographic areas people can actually
experience a deficiency in vitamin D because a lack of
sunlight exposure. As a matter of fact, this lack of
sunshine, and the resulting lack of vitamin D, has been
linked to various diseases, including depression.
(http://www.vitamin-d-deficiency-symptoms.com/tag/foods-with-vitamin-d)
Foods with vitamin D are one way of supplementing our
bodies' vitamin D requirements.

There are actually not very many foods with natural vitamin
D sources in significant amounts. There are foods that have
been fortified with vitamin D, and these are a valuable
source, although in itself will probably not be sufficient.

The following are known as foods with vitamin D:

Mushrooms (especially Shiitake & Button): Probably the only
source of dietary vitamin D suitable for vegans, these
mushrooms have surprising amounts of vitamin D. They are
also rich in the B vitamins. If you purchase the dried
versions, make sure that you buy those that have been dried
in sunlight.

Mackerel, Salmon, Herring, Tuna, Sardines: - in fact, most
fatty fish that are also rich in Omega 3 fatty acids are
good sources of vitamin D. A portion of mackerel can
actually supply up to 90% of your required daily intake.
Sardines in particular are excellent sources of dietary
vitamin D.

Cod Liver oil: Cod liver oil was one of the first sources of
vitamin D used medicinally for children with rickets. It is
very rich in Vitamin D and omega-3 fatty acids; one
tablespoon of oil a day is sufficient. Research has shown
that cod liver oil prevents osteoporosis as well.

Eggs: Although only containing small amounts, eggs are
another food source for the vitamin.

Liver and liver products are also foods with vitamin D.

Fortified foods with vitamin D: Milk is generally fortified
with vitamin D in the usa, with 98% of the milk supply
containing significant amounts of the vitamin. Read food
labels before making purchasing decisions, as orange juice,
pastries and margarine are routinely fortified as well.

Supplementing your vitamin D intake with vitamin supplements.

It is very important to have sufficient amounts of calcium
and magnesium along with vitamin D supplements.

The health advantages of Vitamin D are incontrovertible.
Most people should get enough of the vitamin with sunlight
synthesis and in their diets. Interestingly vitamin D is
stored in the fat cells for up to sixty days, so strictly
speaking you do not need to ingest vitamin D on a daily
basis. There are excellent reasons to make sure that you
have sufficient vitamin D levels in your system. Look after
your health!

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deficiency symptoms, then visit
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Vitamin D deficiency for you.

A Muscle Building Diet - The Top 3 Components

By Stephen "the Body" Jones

There are 3 major things that go into a diet for those
wishing to build muscles: protein, carbohydrates and water.
Here are a few ideas on how to arrange your diet to include
the most necessary building blocks for muscles.

As we all know, water is required for life and some do not
take into consideration the effects on the muscles it has. A
doctor would recommend for a healthy adult to drink at least
64 ounces of water a day. If a person were to exercise more
than a half hour daily, it would be suggested that a minimum
of another 16 ounces be taken in to replace the lost fluids
from exercise.

Carbohydrates are off limits in many diets. But if you are
trying to build up muscles, they are have an essential
function. For someone who has a 2,000 calorie a day diet,
half of this should be from carbohydrates. If your diet is
more than 2,000 calories a day, the carbohydrate intake has
to be elevated as well so the energy required for exercise
is available and the muscles can be built up.

Your carbohydrate intake should be from foods like fruit,
potatoes and vegetables, and avoid sources that include
added sugars like fruit juices and sports drinks. The added
sugars will offer short bursts of energy and also normally
add fat that the body does not need. Your healthy
carbohydrates should come from bread, green vegetables,
colorful fruits and almost any type of noodle or pasta.

Your last half of daily caloric intake should come from
proteins. Some foods that are considered the healthiest
means of getting your intake includes baked chicken or
turkey as well as salmon or tuna in water. Do not take in
any fried foods, since they offer additional fats that you
do not need and this could cause fatigue of the muscles.

Since muscles have to break down and then rebuild, each of
these 3 components are needed in a diet. They can be changed
as needed due to special diet requirements or medical
conditions. However, if you do have a medical condition it
is best to consult your doctor before starting any diet.



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EU Moves to Block Natural Health Care

As the European Union (EU) moves to limit right of choice and access to supplements, while turning over this industry to Big PhRMA, the plan there will have an impact in the US and other countries.

If you read Natural Health News you are aware of the shift in ownership of supplement firms to PhRMA, and you know too that PhRMA is boosting sales by promoting engineered supplement type Rx drugs.

Here's what's ahead in the EU - "From What Doctors Don't Tell You" - email news Aug. 2010.

How Big Pharma plans to kill off alternative medicine
Within two years, nutritional medicine - as a viable alternative therapy to conventional medicine and pharmaceuticals - will be a shadow of its current self in Europe. By then, four laws will be fully implemented throughout the European Union, and they will effectively remove consumer choice. In 2012, the only show in town - in terms of genuine therapy - will be prescription drugs. This bleak landscape - and what we all can still do about it before it's too late.

From 2012: High-dose vitamins will be barred, and will be available only by prescription from your doctor, who may be less than sympathetic.
a.. sales of health products will start to slow as manufacturers will be barred from making even the most obvious claim for their product
b.. Chinese and ayurvedic herbs will start disappearing from the shelves
c.. Herbal practitioners in the UK may be going out of business unless they can get themselves registered to a standard acceptable to the EU. They have until April next year to do this.
If you care about nutritional and alternative medicine - and if it's an important part of your life - you need to know what's happening now.  - 'The assault on natural medicine'.

No matter where you are, if this issue is important to you, tell your Member of Congress that you want freedom of choice and right of access, and coverage under health insurance for supplements.

Natural Medicine was cut from health insurance reform.

Most doctors are not sympathetic nor do they know about nutrition or therapeutic use of supplements.

What Health Stores are Permitted to Tell You

There was a news report earlier today about problems with supplements.  I was laughing pretty loudly when the noon news interviewed one of the study's authors about colloidal silver.  She said it makes you turn blue, and this couldn't be further from the truth.

This information just arrived in another newsletter I receive, and it certainly is timely.

While ficused for those who own and operate health food stores, I think the consumer surely has a right to the information.  It can help you be a better and more informed natural health advocate and shopper.

By Charles J. Raubicheck, Esq., Sidley & Austin
Given the many DSHEA-related legal and regulatory developments over the past several years, natural products retailers often ask: "What can I say when selling supplements and not break the law?" To update retailers who sell dietary supplements as to what health-related information about their products they can properly give their customers, this guide is was created by Natural Products Association and Natural Products Foundation general counsel, Sidley Austin.
Verbal communications from retailer to customer about the health benefits of dietary supplements should be based on reliable information from suppliers and other sources. Typically, this information is documented in one or more of the written forms described below. Further, a retailer can convey product health benefits by providing access to, or by distributing, these written materials themselves.
Label and Package
The primary source of health information about dietary supplements is the list of claims made on the product label (including the package). Under DSHEA, suppliers of dietary supplements are permitted to make claims about their products called "statements of nutritional support" (which must be substantiated by data maintained by the supplier). These statements include claims about:

(a) a benefit relating to a classic nutrient deficiency disease;

(b) how a product affects any part of the structure of the human body, (e.g., "Glucosamine helps promote connective tissue"), or any function of the human body (e.g.,"Echinacea helps support the immune system");

(c) the mechanism of action by which a product acts to maintain body structure or function;

(d) general well being.

The most prevalent of these types of claims in the current marketplace are structure/function claims [(b)]. As a starting point, a retailer can use the body structure or function claims made on the label and package when telling customers about product benefits.
However, explicit claims about how a given dietary supplement may play a role in preventing or treating a particular disease condition are not permitted by the Dietary Supplement Health Education Act. Hence, structure/function claims are often vague, or not sufficiently specific for some consumers. The quandary often faced by the retailer is how to help this type of customer. Certain disease-specific information may be imparted to the customer, but only under the conditions explained in sections 3 through 6 below.

Promotional Literature
Structure/function claims can also be made in promotional materials for supplements e.g., brochures, booklets, flyers). These materials are allowed to be displayed and offered to consumers in retail stores. They are usually placed adjacent to the producton the shelf, in a product information section, or on a counter near a cash register.
Often, a supplier will make one or more structure/function claims in a promotional piece that is not made on the label or package. It therefore pays the retailer to be familiar with the promotional literature provided by suppliers.
Third Party Literature
Under DSHEA, publications written by third parties about the health benefits of dietary supplements may be distributed to consumers in connection with the sale of supplement products. This is so-called "third party literature."
Significantly, third party literature can lawfully discuss the role of dietary supplements in preventing or treating diseases, without subjecting the supplements to regulation by the FDA as drugs. To do so, the publication involved must satisfy all of the following conditions:

(i) it must be a reprint of an entire article authored by someone other than the supplier or retailer;
(ii) it must be physically separate in a store from the product it describes;
(iii) it must present a balanced view of available scientific information about the supplement and its health benefits;
(iv) it cannot mention the name of a manufacturer or the brand name of a product; and
(v) it cannot have any sticker or other information attached to it.

The obvious advantage to third party literature is that it can present health benefit information beyond structure/function claims, particularly statements about how a given dietary supplement can be useful in the prevention or treatment of some disease condition. Congress intentionally meant for consumers to have this type of information when it enacted the third party literature section of DSHEA. Many retailers may not be aware of this provision, or how to use it effectively.
To get the most advantage from third party literature, retailers should keep abreast of scientific studies or articles about particular dietary supplements, or request suppliers to supply them with third party literature pieces. Such pieces can be distributed by retailers directly to customers in retail stores (and can even be mailed with store catalogues). It is important, however, that these publications not mention particular companies or brands, or be displayed in a store in immediate physical proximity to the actual dietary supplements which are mentioned in the article.
Of notable importance, the piece should present a balanced view of available scientific information on the supplement being discussed. While neither Congress nor the FDA has defined "balanced" in the third party literature section of DSHEA, from other contexts this term can be construed to mean reporting or discussing negative or inconclusive studies as well as positive data, and not exaggerating benefits over known risks of taking a product.
To what extent can retailers talk to their customers about the information in a third party literature piece? This issue has not yet been addressed by the FDA or decided by the courts. While two recent court cases (Pearson and Washington Legal Foundation) suggest that some verbal communications about third party literature may be protected by the First Amendment, state laws governing the practice of medicine or pharmacy will have to be considered as well. Therefore, at this time, it is advisable to let third party literature pieces speak for themselves.
Software
Certain software programs that supply health benefit information about dietary supplements are available, and are intended for use in the retail sale context. The programs are designed to qualify as third party literature (note that DSHEA does not restrict the term "publication" to a published journal article). As such, specific diseases that supplements may help to prevent or treat are covered. These programs are offered for viewing by the consumer at kiosks or other discrete places, physically apart from supplement products, in a number of retail establishments.
Retailers should not verbally answer questions about, or summarize, software program information, for the reasons noted in section 3 above. They may tell consumers that they stock a particular type of dietary supplement, and where to find it in the store, but they should not mention particular companies or brands.
Book Section
DSHEA has an additional section whereby Congress explicitly recognizes the right of retailers to have separate sections in their stores (where no products are sold) in which they sell books and similar publications on dietary supplements. These books and publications can include information about disease prevention or treatment benefits of dietary supplements. They do not have to qualify as third party literature to do so.
Nonetheless, retailers should be careful about verbally summarizing books to customers; the publications are often lengthy, and may not always have balanced presentations about product-disease relationships. Again, the advisable course is to allow the books to speak for themselves.
Health Claims
Under the 1990 Nutrition Labeling and Education Act, the FDA has approved some health benefit claims (called "health claims") for dietary supplements. Health claims communicate the message that particular supplements play a role in reducing the risk of the occurrence of particular disease conditions. The permitted claims for supplements include the benefit of calcium in reducing the risk of developing osteoporosis, and the benefit of folic acid taken during pregnancy in preventing neural tube birth defects. There are other health claims permitted for particular foods (e.g., the benefit of low fat foods in reducing the risk of developing cancer; the benefit of soy protein in reducing the risk of coronary heart disease).
Health claims can be made on labels, packages and promotional literature. Retailers can use these sources to deliver the pertinent health benefit messages for the products involved.
Nutritional Benefits
The nutritional benefits provided by many dietary supplements, which can be gleaned from the Supplement Facts box on the product label, statements of nutritional support, third party literature, and books and other publications on particular supplements, can also be verbally communicated by retailers to consumers.
One caveat in this regard: a number of states have enacted dietitians' laws, which define "nutritional information" and state or imply that only licensed dietitians have the right to provide it. There have been a few states where the right of dietary supplement retailers to give nutritional information to their customers has been challenged by dietitians. NPA has consistently opposed these efforts, taking the position that DSHEA and the First Amendment permit retailers to verbally supply nutritional information that is supported by truthful and non-misleading labeling and other publications. To date, NPA has been successful in protecting retailers in this regard. However, individual retailers should check their own state laws and if any questions arise, should contact NPA.

SOURCE: http://naturalproductsfoundation.org/index.php?cid=203479&src=gendocs&ref=DSHEA_Quiz&category=FoundationPrograms&curlid=124

Industry Friendly Pros and Cons

UPDATE 4 August: Following ABC World News story regarding supplements last evening I wrote to them stating my concern about thier bad journalism and their reporter's failure to interview any one directly related to the suplpement industry or qualified, such as myself, in the field of herbalism. 

The Nutrition Business Journal is a publication I receive regularly.  Today, based on the Diane Sawyer's news story on Consumer Reports most recent attack on supplements, they issued this response:

A Response to Consumer Reports’ Scary Supplements

Marc Brush August 3rd, 2010

There is a very clear takeaway from the cover story in September’s Consumer Reports (CR): Modern media thrives on fear. Modern media thrives on any number of heightened human emotional responses, but fear is one of the biggies. Add in a health scare, and you can (presumably) sell lots of magazines. In a piece titled, “The 12 Most Dangerous Supplements,” CR profiles several adverse outcomes from consumers of supplements who ingested tainted or overhyped products that sent their bodies into dramatic disarray. One man in Signal Mountain, Tenn. took a general health supplement overloaded with selenium and his fingernails fell off. A woman in Bartlesville, Okla. took colloidal silver to fight Lyme disease and her skin turned blue. A man in Janesville, Wis. took Hydroxycut to lose five pounds and developed acute hepatitis. These are tragic outcomes, worthy of spotlight, and certainly worthy of a healthy dose of fearmongering to prevent repeat occurrences.

What seems less worthy is the prominence of this coverage, and the sure-to-become-viral nature of its impact. My father just emailed me a link to the story this morning, and the issue has barely hit the stands. Watch the nightly news this week, and you’ll have to fight back an impulse to clear out your medicine cabinet.

From my perspective, what’s most newsworthy about the news from CR is the immateriality of the supplements in question, a so-called “dirty dozen.” Colloidal silver? Kava? Coltsfoot? These are not mainstream supplement products. This is, yet again, a bright spotlight choosing to shine on the dark alleys and niche markets of the industry.

Here at NBJ, we thrive on research and quantitative results to fundamentally drive our colorful, insightful and qualitative commentary. In fact, CR cites our sizing of the overall supplement market ($26+ billion in 2009) in the first paragraph of the story. Here are a few more stats:

Top 3 Supplements by 2009 Sales Volume
Multivitamins, $4.8 billion
Sports powders & formulas, $2.5 billion
B vitamins, $1.2 billion

Dirty Dozen Supplements by 2009 Sales Volume
Kava, $20 million
Bitter orange, $20 million
Yohimbe, $10 million

The other nine are too small to track independently, so we lump them into an Other Herbs & Botanicals bucket.

To its credit, CR has a serious and important mission to protect consumers from the likes of colloidal silver and other supplements with dangerously inaccurate label claims. I do not mean to disparage CR’s right and duty to report a story like this. What I do want to suggest, for CR and the rest of the modern mainstream media to hear with wide-open ears, is this: The supplement industry is too big and too nuanced now to paint with one coarse brush. There is earnest and important research happening around the 12 least dangerous supplements, whatever those might be, and reporting of that nature might be more useful, though less frightening, to a population of consumers looking to stay healthy in a broken health care system.

Let’s talk more about the $2.5 billion market for sports supplements, which CR rightly highlights as more prone than others to adulteration. And let’s talk more about the supplements CR profiles as popular and “likely” safe. There are some material sales levels at play here, so I’ll close with a few more stats:

CR’s 11 Supplements to Consider by 2009 Sales Volume
Calcium, $1.2 billion
Cranberry, $78 million
Fish oil, $976 million*
Glucosamine sulfate, $803 million**
Probiotics, $527 million***
Psyllium, $89 million
Pygeum, $7 million
SAMe, $123 million
St. John’s wort, $57 million
Vitamin D, $425 million

*NBJ tracks a collective fish/animal oil.
**NBJ tracks glucosamine with chondroitin.
***CR lists lactase and lactobacillus, which NBJ does not track independently.

As always, NBJ welcomes your comments.
Related NBJ links:

‘09 Sales Growth Sputters in Every Nutrition Category as Economy Takes its Toll
2010 Nutrition Industry Overview Web Seminar
Supplement Research

 http://blog.nutritionbusinessjournal.com/nbj/2010/08/03/a-response-to-consumer-reports-scary-supplements/

ORIGINAL POST: I find it very interesting when I see a major - and often global - corporation influencing Congress to achieve industry friendly legislation and big tax breaks.

For a very longtime, maybe more than twenty years now, these same influence-peddling, handout-seeking businesses are in bed with DC agencies, and many of their staff attorneys are writing the legislation that gets forced down the throats of the people.

A couple of items are on this list for me, one being the cellular industry, and a second being supplements.

We know the telecommunication giants wrote the recent telecommunications bill and for this reason alone you can point your finger at these folks for blocking health as an issue to prohibit putting up cell towers and proliferating antennas in your neighborhood or at your child's school. 

The flash point is that the cellular folks do know that these EMF generating devices do harm your health.  You can find the data in their patent applications.

At the same time your health is under attack by Big Corp, your right of access to health care of your choice and your right to use supplements for health is attacked.  These attacks are ramping up as Big PhRMA moves in to take over this lucrative market, and the companies that have made them for decades.

Examples are Nature's Way that was taken over probably 30 years ago now.  And the buyouts haven't stopped.

Following on this move, Big PhRMA tries to limit competition by patenting vitamins and selected constituents of  natural substances that have maintained health for centuries.

The next move comes in the marketing of expensive prescription supplements like the newly advertised Lovaza.


And all the while they try to undermine your thinking by telling you supplements are bad and they all are contaminated -

U.S. dietary supplements often contaminated

By Maggie Fox, Health and Science Editor   Tue Aug 3

WASHINGTON (Reuters) – Many popular dietary supplements contain ingredients that may cause cancer, heart problems, liver or kidney damage, but U.S. stores sell them anyway and Americans spend millions on them, according to Consumer Reports.
The consumer magazine published a report on Tuesday highlighting the U.S. Food and Drug Administration's lack of power to regulate such supplements, and said the agency rarely uses what little power it does have.
The report from the influential group urged Congress to speed up small moves toward giving the agency more clout, especially in regulating supplements.
Despite the "natural" labels carried by many of the supplements, many are contaminated.
Yet Americans flock to take them, according to the magazine, citing the Nutrition Business Journal as saying the market was worth $26.7 billion in 2009. Read more...

I've been using supplements since the 1950s.  I know what the health food market place was like long before the current state of affairs.  I often shudder at what and where people buy product, but for the most part the mass public is less than properly informed.

Their education isn't helped by ignorant health practitioners, government agencies in bed with the corporations, or biased media articles.

Yes, some supplements (herbs as mentioned mostly in this article) are questionable.  Relying on China for your products can be dicey, yet we have so little choice since Bill Clinton brought us NAFTA and GATT.

ADM profits are up and they corner the soy and canola market, mostly GMO, and they are dumping these ingredients in "plant sterol" hyped items that are supposed to heal you of everything.

The list goes on and the media, especially AP, play right into the propaganda machine.  Yes, they do want to limit your access to supplements in case you didn't know.

The gist is, you really have got to start learning more about what's in your supplements, why you use them, and the best forms of products to use to achieve the end result you seek. 

You can't learn this from Mike Adams!

Older Adults Need More Vitamin D

Not only do older people require more vitamin D, but so do people of color, people who do not go in the sun, those wearing clothing that fully covers the body from head to toe, but those dealing with obesity (this group may need up to 5x greater doses).

Find our many articles on Vitamin D using the search box.  You can also order the vitamin D test and your quality vitamin D supplements to help support Natural Health News.

By Mike Stones, 18-May-2010

Older adults suffering vitamin D deficiency need higher remedial doses than younger adults, according to a new research review.

The study, Correcting poor vitamin D status: Do older adults need higher repletion doses of vitamin D3 than younger adults?, concluded that: “The doses and total time for repleting older adults with vitamin D3 appeared to be greater than for younger adults, in part due to the lower starting baseline vitamin D status.”

Oral supplementation

To ensure almost all patients receive sufficient vitamin D, a daily dose of 125 mcg (5000 IU) is required for older people, aged 65 and above, while for younger patients, below the age of 65, a rate above 50 mcg (2000 IU) was sufficient.

The results applied whether Vitamin D was taken daily or as a bolus oral supplementation. Adults classed as deficient were those with levels of 25-hydroxyvitamin D less than 75 nmol/L.

The researchers further concluded that several regimens, such as loading with a high dose (12500 mcg) of vitamin D3 and then giving 1250 mcg monthly, provide enough vitamin D3 for most patients to achieve and maintain 25(OH)D levels at or above 75 nmol/L.

According to the research review, a promising loading regimen is to provide calcidiol (25(OH)D) itself.

Since information on repletion with vitamin D2 has been published recently, the researchers decided to focus on the use of vitamin D3 from dietary supplements, prescriptions for large oral doses, and bolus dosing or injections.

Most published dosing regimens failed to achieve 75 nmol/L in almost all subjects, whether young adults (below 65 years) or older adults (above 65 years).

The authors, Susan Whiting, College of Pharmacy and Nutrition, University of Saskatchewan, Canada, and Mona Calvo, US Food and Drug Administration, noted many differences among studies, including baseline levels, endpoints, study duration, and compliance.

Adverse effects

All the studies reviewed reported that subjects were free of adverse effects, indicating that the vitamin D3 protocols were safe during the observed dosing periods.

Meanwhile, the researchers noted that: “Vitamin D insufficiency and deficiency is at epidemic proportions worldwide. In temperate countries more than half of the population is at risk and worldwide, even in tropical countries, vitamin D deficiency is a very serious concern due to changes in living and working conditions.”

Vitamin D has been shown convincingly to have many functions beyond its role in calcium and bone health, they added.

In addition to maintaining normal blood levels of calcium and phosphorus, Vitamin D aids in the absorption of calcium, helping to form and maintain strong bones. Recently, research also suggests vitamin D may provide protection from osteoporosis, hypertension, cancer, and several autoimmune diseases.

Source: Molecular Nutrition and Food Research -

Title: Correcting poor vitamin D status: Do older adults need higher repletion doses of vitamin D3 than younger adults? Authors: S. Whiting, M.Calvo

Older adults need higher remedial doses of vitamin D deficiency: Study: "Older adults suffering vitamin D deficiency need higher remedial doses than younger adults, according to a new research review."

Human Growth Hormone Supplements - The Facts

By Bethany Jordin

HGH supplements are one of the latest craze today in the
field of health and supplementation. With all the talk about
HGH supplements, let us discuss the facts and separate them
from the fiction that's been going around about HGH products
in the market.

There are of course literally hundreds of websites marketing
and selling HGH supplements. It is a huge niche market. As
you would expect, every company claims to have the best
product that out-performs all of the others. But is it true?

So how to sort out the jokers from the good guys; the good
product from the bad; those that really do work, from those
that really don't? There are some crooks out there who will
sell you a harmless but ineffective placebo because they
make more profit that way. But how can you recognize and
avoid them? One way of spotting the rogues is by the
exaggerated claims that they make about their product. So
let's have a look at a few of these wild claims and see if
any of them hold any water.

Claim: That HGH supplements add up to 8.8% of genuine extra
muscle tone, and that you will also lose 14.4% of your body
fat without having to do any physical exercise or having to
go on a calorie controlled diet. Our response: The figures
used in this claim are taken from research done by Dr Rudman
in 1990. Whilst the figures themselves are true, his
methodology was to use injections of HGH. The supplemental
product making this claim is in capsule format. Capsules
deliver a significantly smaller dose of HGH than do
injections, and therefore any comparison is invalid.
Capsules can, and do work, but it is over a longer duration,
by slow build up.

Claim: Our pill/powder/spray contains the real human growth
hormone. Fact: First, know that HGH is a prescription drug.
If you put real HGH in significant amounts, it will no
longer be considered a supplement, but a drug. A drug can
only be sold with prescription, so technically it is illegal
to market them without it. Most websites market HGH
supplements that either contain homeopathic amounts of HGH -
meaning really minute amounts (up to 2 micrograms), or HGH
boosters/releasers which contain ingredients that stimulate
the natural production of HGH in the brain.

Claim: The FDA approves the HGH used in their product. Our
response: This is incorrect. The FDA does not get involved
in any way, shape, or form, with the health food supplement
industry, of which HGH supplements are a part. This lack of
regulation is one of the reasons that there are so many
different supplemental products on the market, but in truth,
none of them can be FDA approved. If they say they are, they
lie.

So are there supplements worth taking? Although this article
outlines some of the points to be careful about when buying
HGH supplements, it does not deny the fact that many HGH
products sold by reliable websites are actually effective.
It is only a matter of choosing the right website to trust,
and staying away from sellers who make false claims just to
make a sale.

HGH supplements are worth taking if you choose the right
brand and company to buy from. As with all supplements it is
advisable to consult your professional health care provider
before adding HGH supplements to your lifestyle.

Bethany Jordin is an Information Technology professional and
aspiring writer who focuses on topics relating to herbal
supplementation. For more on the benefits and safety of
(http://www.best-hgh-releasers.com/hgh-supplements.html) HGH
supplements visit (http://www.best-hgh-releasers.com)

Why Omega-3 Fatty Acids Are Essential For Your Heart

By Peter Bertonich

Recently I've written a lot about the health benefits of
taking fish oil supplements, or what is also known as Omega
3 supplements. Lets look today at the heart benefits of fish
oil supplements.

The Jan/Feb issue of Sports Health, A Multidisciplinary
Approach, has published the results of a new study.
It was a study of the heart benefits of taking fish oil
supplements, or essential fatty acid supplements, the main
component of which is fish oil.

There were 36 pro football players who took part and they
took either omega 3 fish oil supplements or else a placebo.
The fish oil capsules they took contained 2560 mg of omega-3
fatty acids (650 mg EPA and 450 mg DHA in each capsule.)

The study, or it's results, backed up the conclusions of so
many other studies that supported the health benefits of
Omega 3 fish oil supplementation that increased the levels
of essential fatty acids in the diet.

The results were good. HDL levels (good cholesterol) went up
while LDL (bad cholesterol) went down.

And triglycerides went down too, an excellent result.

Now this isn't the first fish oil supplements study to
confirm a link between improved heart health and the intake
of more fish oil, or Omega 3 fatty acids. There's now many
studies that confirm the heart benefits of fish oil
supplements.

And the American Heart Association also recommends that we
all take at least a gram a day of EPA and DHA and that if we
have elevated triglycerides that this be increased.

So now that you know how important taking sufficient Omega 3
fats in your diet is, how do you increase your intake? By
using the very best Omega 3 fish oil supplements.

Be aware that not all Omega 3 supplements are created equal.
There are issues with both the quantity of DHA in each
capsule as well as the purity of the fish oil, some fish
oils being contaminated with heavy metals and PCBs and
mercury. These are only small amounts but the best fish oil
capsules contain higher levels of DHA than most others and
undetectable levels of contaminants.

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5 Essential Bodybuilding Nutrition Rules

By Chad J. Beck

Every successful bodybuilder understands that nutrition is a
key component of any training program. Following correct
nutritional practices will provide you with a stable amount
of energy needed for daily activities and for each training
session. Having an excellent nutrition base and enough rest
are vital for ongoing bodybuilding success. Not following a
sound nutritional plan will just limit your potential muscle
gains and may put to waste all your effort and time invested
on training.

According to Catherine Ratzin Jackson, author of the book
"Nutrition for the Recreational Athlete", the eating habits
of bodybuilders aren't always based on sound nutritional
advice. She explains that many bodybuilders base their diet
strategies on tips they've read in bodybuilding magazines or
from -experts' at nutrition stores. Unfortunately, much of
this advice is usually one-sided and does not provide the
complete picture of the essentials of calorie intake,
protein requirements and specific types of food to eat for
weight loss. If you're just getting started with
bodybuilding, here are some essential rules of nutrition
used by professional bodybuilders:

1. Avoid rapid weight loss. Rapid weight loss can result in
the loss of lean body tissue and make it very difficult to
increase muscle size and strength. Extreme weight loss often
results from starvation or low-calorie diets, and may result
in electrolyte imbalances, water and important lean body
mass. High protein, low-fat diets can be harmful to your
health and may prevent you from achieving your ideal body
weight.

2. Always calculate your protein requirements. Muscles need
protein to build up strength and mass. Just make sure that
you are getting the right amount of it. Too much or too
little of this nutrient will not produce your desired
results. Different people need to take different amounts of
protein as measured by their Recommended Dietary Allowance
(RDA). The RDA of protein for sedentary individuals is
0.8g/kg per day. While for athletes, the RDA is set at
1.0-1.5 g/kg. Make it a habit now to check the nutritional
labels of each food you eat to keep track of your protein
consumption.

3. Eat Fresh Foods. Eating fresh foods is an important
component of any bodybuilding program. Stay away from
artificial and processed food as much as possible. Natural
foods from animal and plant sources give out the most
nutrients to our bodies. Our bodies assimilate more
nutrients from natural foods as compared with artificial
foods.

4. Exercise caution in taking supplements. It is now widely
acceptable to use supplements for performance enhancement.
Supplements are a great help to any athlete but they do
cause some negative side effects, especially if abused.
Supplements are designed to be added, or supplement, our
nutrition program. Supplements are by no means created to
replace proper diet and exercise.

5. Watch what you eat before and after a workout. Muscle
builds up significantly before and after you exercise. What
you eat at this time will surely influence this process
either positively or negatively. Always monitor what you eat
at this time by keeping a written record.

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6 Essentials To Find The Best Home Exercise Equipment

By Thong M. Dao



Purchasing the best home exercise equipment isn't as simple
as you may believe. Indeed, you have to think about it a lot.
Here are a few essential elements to think of while making a
decision.

1. What's your goal?. Choosing the right type of equipment
and deciding how much you'll spend relies heavily on what you
want to achieve and your fitness level. So before jumping to
conclusion, ask yourself what you want to gain:
cardiovascular health, strength, energy, or what. Answering
those questions will help you pick the best equipment for
you.

2. What's your budget?. You need to decide how much to spend
on your equipment. The costs vary. An elliptical trainer
costs anywhere from $2000 to $5000, a treadmill from $1500
to $3500, a stationary bike from $500 to $1000. Remember
"you get what you pay for", so consider everything:
features, affordability and usability.

3. Space. Apart from your target and budget, the two other
evenly critical things to think of whenever buying workout
equipment are: to examine it and to measure the size. Whilst
the first is fairly automatic, the second is frequently left
out, merely because if you're at the store, it's difficult
to say if the best home exercise equipment can actually fit
into your free space. Therefore look at the space necessary
for the equipment. (It applies whether you've a home
gymnasium room or only a little space in the living-room.)

4. Have a look around. Inspect a different store and compare
to find out the best home exercise equipment. You had better
also do research on the Net to be educated of the product
you wish to purchase. Find out product reviews where you can.

5. Don't be deceived. Folks can do everything to make sales.
Therefore when you watch television adverts stating that you
are able to drop a few inches off your waistline or drop off
a few pounds after a week, do not fall prey. Yeah, these
seem too good to be true, and they are. Quick-fixes with
"before" and "after" testimonies could be appealing, however
remember that bodies don't change radically after some
sessions. Since if it does, everybody who wants to have
six-pack abs or who would like to drop off pounds after
pounds of fat must be satisfied right away.

6. Investigate all the cost. Installation, transportation,
and added charges are frequently neglected. So be sure you
know all the cost and are willing to pay off the final
amount for your best home exercise equipment.


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What Are The Sources Of Protein Supplements?

By Henrick Scofers

Protein is an essential nutrient for the body, especially
for the muscles. The general recommendation is an intake of
around .3 grams of protein for each pound a person weighs.
For athletes and bodybuilders, though, the requirement is
higher because the body is working harder and demands more.
The recommendation jumps from .3 to 1.25 grams for this
group of people.

It's not only how much protein you get though; it's also
where it comes from that matters. While most of us get all
the protein we need from our diets, athletes often need
supplements to provide them with enough of this important
nutrient. The protein used in protein supplements is nearly
always from the same four sources. Each is used differently
by the body and are more or less suitable for different
individuals.

These four sources used in most protein supplements are egg,
whey, soy and casein. There are protein supplements which
use only one type, but it is more common to have two of
these proteins in a single supplement.

Whey protein comes from milk and is the most common of these
four sources used to produce protein supplements. This
protein contains essential amino acids (those which we
cannot produce ourselves and must take in through dietary
sources) and nonessential amino acids. Except for people who
are allergic to milk or have lactose intolerance (who should
avoid whey protein), this is a great source of protein which
is readily digested. Concentrated whey contains 30%-85%
protein and is inexpensive, making it a common ingredient in
protein supplements. Whey protein isolates contain around
90% protein by weight, but are far more costly. Whey protein
helps improve immune function and speeds muscle recovery in
addition to being a good source.

Soy protein is derived from soy flour. This is the most
complete vegetable protein known and like whey protein,
there are isolates and concentrated forms available;
isolates are higher in protein but more expensive. Easily
digestible, soy protein is suitable for everyone except for
the small number of people who are allergic to soy. Soy
protein can be added to foods easily and is beneficial in
lowering blood cholesterol.

Egg protein comes from egg whites. It is fat free and very
high in protein. It contains all the essential amino acids
and is completely absorbed by the body. It is considered the
best protein source. It should not be used by people who
have egg allergies.

Casein is another protein derived from milk. Casein protein
is digested more slowly than whey, which makes it a protein
often combined with other, more quickly digested proteins.
Casein protein is ideal for adding to pre-workout meals or
before bed. As with whey protein, those with milk allergies
should avoid casein protein.

Choosing the right protein is about choosing what your body
will tolerate the best and what protein will work for your
exercise habits the best. You should consider all pros and
cons of each type before you make your final decision about
protein supplements.

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Increase Your Metabolism With These 10 Tips

By Thong M. Dao

There are many folks who would give everything they have to
increase their metabolism. Having a high level of metabolism
enables you to burn fat and lose weight fast with less
amounts of activity. Metabolism is the rate by which the body
produces and consumes energy and calories to support life.

Here is a list of items that will affect your metabolism;
frequency of meals, stress levels, diet plans, activity, and
the amount of muscle tissue your body has.

Here are 10 home run tips that will boost your metabolism.

1. Build up lean body mass. It is only natural that
metabolism decreases with age, but it is possible to counter
the effects. The amount of muscle you have is a strong
determinant to the ability to burn calories and shed fat. So
it goes without saying that exercise is essential.

Build strength and resistance by working out at least twice
a week, preferably with weights. Do easy exercises between
workouts. Simple tasks such as walking the dog and using the
stairs instead of the elevator can burn off calories.

2. Consume breakfast daily. Many individuals do not consume
breakfast. Breakfast is the most important meal of the day.
Have you ever noticed, those individuals who consume
breakfast are thinner than those that don't? Metabolism
decreases considerably if you wait to eat later in the day.

3. Spicy food is a friend of metabolism and helps increase
its level.

4. Sleep more. According to research, people who do not get
enough sleep run a greater risk of gaining weight. Also,
muscles are regenerated during the last couple of hours of slumber.

5. Increase water intake. Water flushes out toxins produced
whenever the body burns fat. Majority of the body's
functions involves water, and lack of water causes their
operations to decrease.

6. Have smaller meals. Every 2 to 3 hours we need to consume
a meal, approximately 4 to 6 meals a day. Remember we are
increasing our metabolism so, think healthy meal, not junk
food.

7. Planning on skipping meals? Well don't! One of the
biggest concepts of individuals who are trying to lose
weight is to skip meals. Big mistake! Skipping meals slows
down your metabolism.

8. Meals need to be planned in detail. Occasional eating is
a mistake. Plan what, when, and serving size daily.

9. Green tea. Green tea is also a friend of metabolism.
Green tea boosts metabolism but contrary to coffee, it has
no undesirable side effects.

10. Whole grain, beans, fruits, and vegetables are great to
assist you on your weight loss adventure.

Achieving the desired body weight is never impossible if you
have the determination and patience needed. Remember that
eating right and working out are not just a passing fancy,
but a lifestyle.

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Over 40 Fitness Made Easy

There's no doubt that fitness over 40 is widely discussed by
medical professionals, organizations and people in all walks
of life. They may complain because they can no longer climb
flights of stairs due to uncomfortable knees.

Everyday, either an acquaintance or a friend will speak
about the diseases of the heart or elevated cholesterol or
even say that someone was diagnosed with diabetes or raised
blood pressure.

Fitness programs are a good way to relax yourself and have a
less stressful life with a lot less diseases. Increasing
physical fitness levels help to build up muscle strength
which in turn supports joints and helps lower
arthritis-related pains.

Sadly, only 40% of individuals in the US get the suggested
amount of exercise and 75 percent are sedentary. This
statistical data is gradually increasing as is the number of
those who are suffering stress induced illnesses such as
cardiac disease, strokes, increased cholesterol levels,
raised blood pressure, and blood sugar disorders such as
diabetes.

Physical activity is not very helpful if it doesn't elevate
your coronary rate and breathing for 30 minutes, and fitness
over 40 programs don't always start in the gym. That may
mean taking a brisk 30 minute walk around the neighborhood,
jogging, riding bikes with the kids, rowing, watching TV
while on the treadmill, hopping on an physical exercise ball
or bouncing on a trampoline.

To start an over-forty fitness program, you should address
and think about changing your habits including nutrition and
diet.

Another thing to incorporate into your over forty program is
to eat more whole grains and fruits and vegetables. A
nutritionist can help guide you slowly in the right
direction towards a healthier diet that you can stick to.

Five to seven servings of fruits and vegetables, 8 - 10
glasses of water and decreasing the amount of white flour in
your daily diet will go a long way to improving your health.

Exercise is always essential but you also need a firm
foundation of nutrition, diet, and new lifestyles that will
make you healthier. Your fitness over 40 program can consist
of cardiovascular and strength training.

Physical exercise that improves the cardiovascular system
includes bicycling, jogging, walking, swimming, jumping
rope, and using a trampoline or exercise ball. You'll have a
better time and stick with it longer if you vary your
training and work out with friends.

Should you do the strength training aspect of a program, you
should skip a day before performing it again - as an
example, if you do it on Monday you should not do it again
until Wednesday.

Two to three days per week, strength training can be done at
home with hand weights or at the gym. Not only will strength
training improve your figure, it will also increase the
strength of your joints and diminish your chances of getting
osteoporosis.

What Does It Really Take To Reach Your Muscle Building Goals?

The goal setting is one thing that I've often been excited
about, but I haven't always kept up with it the way I should
have. I've recently decided that I need to become more
consistent, and I've been reviewing my goals carefully. I
started to think about what it would take to achieve these
goals, and they got me thinking about what it really takes
to reach your fitness destination.

After reading quite a bit about the subject, I've realized
that desire and passion are essential components of reaching
your goals. In addition, you have to ask yourself if you are
really ready to work hard. Ask yourself what level of
sacrifice you're prepared to make in order to reach your
destination.

What does this have to do with building muscle? Well, I hope
you realize that building muscle is not a new one day or one
week thing. It takes a long commitment and diligence to
reach your goals, including building a muscular frame. So if
you really want to build a more muscular body, you're going
to have to give some things up in exchange for this.

You may think that you've heard all this before, and maybe
that's true. But hearing something a number of times and
actually putting it into practice are two completely
different things. Without action, that knowledge is
worthless.

Whether we're talking about a strength training program or
anything else in your life, achieving a big goal is going to
require a long commitment. It isn't going to happen
overnight, and you're probably going to have to give up some
other activities in order to achieve that.

So are you willing to do what it takes to reach your fitness
goals? Which do you prefer, watching that favorite TV show or
working on a solid strength training program? Can you give
up the incredibly tempting ice cream sundaes you eat every
day in exchange for a healthier and better looking body?

As much as we may try to deny it, you won't reach your goals
overnight with one single action. It's going to be a series
of small choices, probably hundreds or thousands of choices,
that decide whether or not you will be successful..

Remember that a little bit at a time is far better than a
big change all at once. Stick with your plan step by step
and you'll soon reach your muscle building goals.

Why Resting Between Workouts Is Crucial For Bodybuilding

If you've spent any time in the bookstore browsing through
magazine articles on bodybuilding, you've no doubt come
across some pretty strong claims about how the latest
supplement fad can provide you with unbelievable results.
You may have also seen some recommendations on improving
your workout technique and other such advice.

What was probably missing from the discussion is the
importance of a solid recovery phase when embarking on a new
strength training or bodybuilding program. If you seem to
spend all your time in the gym without making any progress,
or if your initial muscle gains have reached a plateau, take
a moment to think about your recovery plans (or lack
thereof).

First of all, what exactly is the recovery phase? Well,
let's review how muscle is built in the first place. In
order for your body to build muscle, you first have to give
your body a reason to build it. You see, on a basic
biological level muscle is an expensive asset to have, and
the body would rather not have to maintain it. The only way
to stimulate new muscle growth is to give the body a reason
to build it, and the way to do this is to take advantage of
our basic biological need to survive.

When we lift a heavy weight that the body is not used to,
the muscle is damaged on a microscopic level. Because the
body does not want to be put under this same stress ever
again, the muscle will be rebuilt bigger and stronger
(provided there is enough material for growth in the form of
protein and other nutrients).

So how does this tie in to the importance of resting during
the recovery phase? Simply put, the muscles must be given
time to rebuild before they are put under heavy stress
again.

This means that we must limit the frequency of our workouts
in order to maximize their effect, and this is why many
bodybuilding experts recommend only a few hours of training
per week. You may have heard them refer to this concept
with the motto Less is More.

In addition to carefully planning your workouts to avoid
over training, you must make sure that you're getting plenty
of sleep in order to experience the best possible muscle
gains.

Sleep is, after all, when the body tends to repair. As we
discussed above, the body does have to repair itself and
build your muscles bigger and stronger than they were
before. That's why resting, and yes sleep, are crucial to
your success if you're serious about maximum muscle gain.