Eurycoma longifolia (tongkat ali) for Stress?

Posted on November 8, 2024 by Robert Barrington

Eurycoma longifolia, commonly known as tongkat ali, is a plant that grows natively in parts of Malaysia, Vietnam, Sumatra, Thailand and Java. Traditional medicine from these regions uses Eurycoma longifolia for a number of reasons, with one common use being to increase energy and reduce mental fatigue. For this reason Eurycoma longifolia is often referred to as Malaysian ginseng, as its properties are similar to those of adaptogenic herbs such as ginseng. One explanation for its beneficial physiological effects could be its ability to reduce stress by manipulating stress hormone levels. The anti-stress effects of Eurycoma longifolia have been researched in healthy human women who were assessed for levels of stress and then supplemented with Eurycoma longifolia for 4 weeks. Observations of the subjects after 4 weeks of supplementation showed that they experienced reductions in anger, tension and confusion, and that salivary cortisol levels (a measure of stress hormone release) were reduced and that testosterone levels were significantly increased. Eurycoma longifolia may therefore be an effective anti-stress herb that can significantly affect hormonal status of the consumer. 

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RdB

Talbott, S. M., Talbott, J. A., George, A. and Pugh, M. 2013. Effect of Tongkat Ali on stress hormones and psychological mood state in moderately stressed subjects. Journal of the International Society of Sports Nutrition. 10(1): 1-7

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The Function of Gamma Oryzanol in Plants

Posted on November 7, 2024 by Robert Barrington

Gamma oryzanol is a group of esters of ferulic acid and various plant sterols and terpenoids, being particularly abundant in rice bran oil. Evidence suggests that gamma oryzanol has significant antioxidant capacity and may be able to prevent lipid peroxidation. As gamma oryzanol is found in rice bran oil which is high in unsaturated fatty acids, its high antioxidant capacity may serve to protect the delicate oils from lipid peroxidation and thus help to preserve the integrity of the plant tissues. This explains the use of gamma oryzanol in sunscreens and cosmetic applications that are designed to care for the skin. Studies that have evaluated the antioxidant properties of gamma oryzanol suggest that it can reduce the induction of free radical generation in vitro in a dose dependent manner, and improve the oxidative stability of oils. Some of the biological properties of gamma oryzanol in humans and animals may therefore be explained because of its ability to inhibit free radical propagation. 

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RdB

Juliano, C., Cossu, M., Alamanni, M. C. and Piu, L. 2005. Antioxidant activity of gamma-oryzanol: mechanism of action and its effect on oxidative stability of pharmaceutical oils. International Journal of Pharmaceutics. 299(1-2): 146-154

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Gamma Oryzanol and Muscle Strength

Posted on November 6, 2024 by Robert Barrington

Gamma oryzanol is a group of compounds extracted from rice bran (Oryza sativa) oil. The compounds forming gamma oryzanol are a number of ferulic acid esters of both phytosterols and terpenoids including cycloartenyl ferulate (oryzanol A), 24-Methylenecycloartanyl ferulate (oryzanol C) and campesteryl ferulate. Evidence suggests that gamma oryzanol may have some benefits to resistance training athletes in terms of developing muscular strength. For example, in one study, researchers administered 600 mg of gamma oryzanol for 9 weeks, to subjects undergoing a resistance training programme training at 80 % of their 1 rep maximum four times per week for one hour each. The results of the study showed that the subject’s body measurements did not change, but the supplements did increase muscular strength as measured by their 1 repetition maximum lift. Therefore gamma oryzanol may confer some benefits to resistance training athletes in terms of strength, but may not be beneficial to anthropometric measurements such as body fat percentage or muscle mass.  

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RdB

Eslami, S., Esa, N. M., Marandi, S. M., Ghasemi, G. and Eslami, S. 2014. Effects of gamma oryzanol supplementation on anthropometric measurements and muscular strength in healthy males following chronic resistance training. The Indian Journal of Medical Research. 139(6): 857

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Niacin Flushing (Test)

Posted on November 5, 2024 by Robert Barrington

The niacin flush (also called paresthesia) is an effect of supplementing with large amounts of niacin. Taking niacin at doses above 50 to 100 mg causes a pronounced flushing of the skin that results from activation of niacin receptors in the dermal Langerhans cells, something that generates prostaglandin D2 (PGD2) and prostaglandin E2 which then activate capillaries in the skin. This activation of capillaries causes an increased blood flow to the skin that is accompanied by warmth, itching and tingling. Tolerance develops quickly to niacin and decreases the degree of flushing because synthesis of prostaglandins that cause the flushing decrease and therefore this decreases the dilation of blood capillaries. Flushing with niacin can therefore be used as a rough measure of the state of fatty acids in cell membranes. This is because the prostaglandins produced by the action of niacin are synthesised from arachidonic acid (via the cyclooxygenase enzyme), a major omega-3 fatty acid in the cell membranes that is involved in inflammation. Studies show that human patients with low levels of arachidonic acid in their cell membranes also fail to show flushing, likely because the substrate for the prostaglandins necessary for flushing are not present in great enough concentrations. Further, patients who did not show signs of flushing can experience the effect if their levels of arachidonic acid in cell membranes are increased. Therefore niacin can be used as a basic test to understand the arachidonic acid content of cell membranes.   

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RdB

Glen, A. I. M., Cooper, S. J., Rybakowski, J., Vaddadi, K., Brayshaw, N. and Horrobin, D. F. 1996. Membrane fatty acids, niacin flushing and clinical parameters. Prostaglandins, Leukotrienes and Essential Fatty Acids. 55(1-2): 9-15

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Zinc Depletion and Testosterone

Posted on November 4, 2024 by Robert Barrington

Evidence suggests that zinc plays an important role in human reproduction. In particular, zinc may be essential for the male reproductive system. A number of studies have investigated the effects of zinc supplements on male reproductive function and these results have evidenced its pivotal effects. Another way to evidence the role of zinc in male reproductive function is to deplete human subjects of zinc and then to monitor their reproductive systems. For example, in one study researchers fed a number of controlled diets to male subjects and each diet varied in the amount of zinc that it contained. The concentrations of zinc in the diet were 1.4, 2.5, 3.4, 4.4 or 10.4 mg per day, with all of these doses on the low to normal intake for human needs.  Each diet was consumed in a random order for 35 days, with the final 35 day period containing the 10.4 mg per day dose for every subject.  Compared to the 10.4 mg per day diet, the 1.4, 2.5 and 3.4 mg per day diets caused a decrease in the zinc content of the semen of the subjects. In the 1.4 mg per day dose, each ejaculate contained 9 % of the body’s total zinc concentration.  In addition the subjects consuming 1.4 mg per day zinc experienced a decrease in semen volume and serum testosterone concentrations. 

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RdB

Hunt, C. D., Johnson, P. E., Herbel, J. and Mullen, L. K. 1992. Effects of dietary zinc depletion on seminal volume and zinc loss, serum testosterone concentrations, and sperm morphology in young men. The American Journal of Clinical Nutrition. 56(1): 148-157

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Testosterone Release and Age

Posted on November 1, 2024 by Robert Barrington

Age is a significant determining factor in testosterone release. Before puberty the concentrations of testosterone are low as would be expected. After this time there is a small increase in levels in females, but a large increase in males. This provides men with their secondary sexual characteristics. Testosterone levels in men stay broadly similar until around 35 after which levels are thought to decrease approximately 1.6 % for total testosterone and 2-3 % for free testosterone per year. Therefore as age progresses, resting levels of testosterone can fall significantly to low levels. In women testosterone levels fall gradually until menopause and then decrease up to 60 % within 2 to 5 years. Resistance training does not appear to cause large increases in testosterone release in school age or college aged males and this may relate to the fact that their levels are already high. Resistance training also does not cause large elevations in testosterone in women. However, in young men the lack of effect may be methodological, and may be explained by the fact that the resistance training they were exposed to was not intense enough to elicit a testosterone response. This is evidenced in elite lifters of the same age range who have been observed to experience testosterone increases from resistance training. In middle aged and older men, resistance training can elicit a significant elevation in testosterone, something that is highly apparent for free testosterone. This may relate to the fact that resting levels of testosterone in these individuals is lower and so the response to exercise is relatively large considering the baseline levels. 

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RdB

Vingren, J. L., Kraemer, W. J., Ratamess, N. A., Anderson, J. M., Volek, J. S. and Maresh, C. M. 2010. Testosterone physiology in resistance exercise and training: the up-stream regulatory elements. Sports Medicine. 40: 1037-1053

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Testosterone Release, Resistance Training and The Number of Sets

Posted on October 31, 2024 by Robert Barrington

Testosterone is released following exercise, but the amount released depends largely on the type of exercise employed. Generally resistance training results in higher amounts of testosterone produced compared to other forms of exercise. The number of sets undertaken within that resistance training has been shown to impact subsequent testosterone release but only if that causes a change in volume. If the volume of work is held constant, then changing the number of sets does not alter testosterone release. Therefore the number of sets may just be a marker for total workout volume, the latter being the true determinant of hormonal changes. Another factor to consider is that as the number of sets increases, the total intensity of the workout must fall concomitantly. As intensity is a driver of testosterone release, lowering the intensity by increasing the number of sets would not be expected to increase testosterone release if the total volume of work remained the same. For example, lifting 100 kg 9 times with 3 sets of 3 repetitions would be the same volume of work as lifting 10 kg 90 times with 3 sets of 30 repetitions, but the intensity is lower, although the number of sets has increased significantly. Under such circumstances, adding more sets would likely not raise testosterone levels as much as the more intense protocol. However, lifting 100 kg 12 times with 3 sets of 4 repetitions would increase the volume whilst keeping the intensity the same, and this may raise testosterone levels compared to lower volumes of work.  

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RdB

Vingren, J. L., Kraemer, W. J., Ratamess, N. A., Anderson, J. M., Volek, J. S. and Maresh, C. M. 2010. Testosterone physiology in resistance exercise and training: the up-stream regulatory elements. Sports Medicine. 40: 1037-1053

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Testosterone Release and Exercise Intensity

Posted on October 30, 2024 by Robert Barrington

Testosterone can be increased through resistance training as well as other exercise. However, the exact reaction of the metabolism of the individual depends on the type of exercise performed. Exercise intensity is defined as the amount of force exerted by the skeletal muscle relative to the maximum attainable force. In essence, heavy weights which necessitate a low rep number are categorised as intense exercise. A threshold exists that is required to be breached in order to cause a testosterone release and below around 50 % of the 1 rep max it is less likely that testosterone release will occur in the bench press and the squat. In addition, it has been shown that reducing the intensity of exercise, while keeping total work performed static, also decreases the amount of testosterone that is subsequently released. However, a high intensity alone may not be enough to elicit a testosterone response as a certain volume of work must be formed. However, at any given volume, a threshold of intensity exists that must be breached to elicit a testosterone response. Therefore as the intensity increases and the number of reps thus decreases, the number of sets must be increased to maintain a certain volume of work if a testosterone response is to be provoked. . 

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RdB

Vingren, J. L., Kraemer, W. J., Ratamess, N. A., Anderson, J. M., Volek, J. S. and Maresh, C. M. 2010. Testosterone physiology in resistance exercise and training: the up-stream regulatory elements. Sports Medicine. 40: 1037-1053

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Vitamin E and Exercise

Posted on October 29, 2024 by Robert Barrington

Exercise is associated with significant metabolic stress and the degree of this stress is related to the relative intensity of the exercise and the fitness of the individual. Eccentric skeletal muscle movements, those that require contraction under conditions of elongation, can generate significant exercise stress as they cause a much greater degree of damage to the skeletal muscles compared to concentric exercise. Vitamin E may be able to protect from some of the damage from eccentric muscle contractions, and this may relate to its ability to act as an antioxidant. Vitamin E can reduce exercise induced increase in lipid peroxidation seen following exercise and in the recovery period and may also be able to attenuate the reductions in circulating neutrophils seen in older individuals. Vitamin E is also associated with a significant increase in circulating creatinine kinase activity following exercise, which may be a marker for an increased rate of skeletal muscle turnover and repair. Another major benefit of vitamin E post exercise is its ability to improve insulin sensitivity and glucose disposal, something that may explain the favorable lipoprotein profiles associated with vitamin E supplementation.  

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Evans, W. J. (2000). Vitamin E, vitamin C, and exercise. The American Journal of Clinical Nutrition. 72(2): 647S-652S

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D-Aspartic Acid: Dosage Considerations

Posted on October 28, 2024 by Robert Barrington

Studies consistently show that male animals respond to D-aspartic acid supplementation with increased synthesis of testosterone. However, the human results from studies have been more inconsistent, and this likely relates to either methodological problems with controlling human diets and lifestyles, or species differences in the metabolism and use of D-aspartic acid as a nutrient. For example in resistance trained men, studies have noted that hormonal levels are not significantly altered with supplementation, although effects are seen more consistently in sedentary men. The question therefore arises as to whether men with a resistance training background require more D-aspartic acid in order to elevate testosterone levels? However in answer to this question, when one study used high doses of D-aspartic acid on resistance trained men at the 6 gram per day dosage, free and total testosterone levels were reduced.  This suggests that the metabolism and pharmacology of D-aspartic acid are complex and it is not simply a case of using the supplement to see beneficial effects. Some care must therefore be taken to find the desirable dose and to avoid unnecessary detrimental effects by using doses that are either too large, too small, or directed towards the wrong individuals in the wrong circumstances. 

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RdB

Melville, G. W., Siegler, J. C. and Marshall, P. W. 2015. Three and six grams supplementation of d-aspartic acid in resistance trained men. Journal of the International Society of Sports Nutrition. 12(1): 15

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