Health
What Are The 7 Superfoods?
Superfoods are nutrient-dense foods that provide a high concentration of vitamins, minerals, and antioxidants, offering numerous health benefits. Scientific research supports the consumption of these foods for better overall well-being, disease prevention, and enhanced energy levels. The VB Health medical experts determine if superfoods are just a marketing gimmick or are actually worth a place in your diet. 1. Blueberries Blueberries are rich in antioxidants, particularly anthocyanins, which have been shown to reduce oxidative stress and inflammation. Research from the Journal of Agricultural and Food Chemistry suggests that regular consumption of blueberries can enhance cognitive function and reduce the risk of neurodegenerative diseases. 2. Salmon Salmon is an excellent source of omega-3 fatty acids, which support heart health and brain function. A study published in the American Journal of Clinical Nutrition found that regular intake of omega-3s from fatty fish like salmon is associated with lower risks of cardiovascular disease and improved cognitive performance. 3. Spinach This leafy green is packed with vitamins A, C, and K, along with folate and iron. According to research in the journal Nutrients, spinach contains high levels of lutein and zeaxanthin, antioxidants that support eye health and reduce the risk of age-related macular degeneration. 4. Turmeric Turmeric contains curcumin, a compound with potent anti-inflammatory and antioxidant properties. Studies published in the journal Frontiers in Immunology highlight curcumin’s role in reducing chronic inflammation and potentially lowering the risk of diseases such as Alzheimer’s and cancer. 5. Chia Seeds These tiny seeds are loaded with fiber, protein, and omega-3 fatty acids. A study in the Journal of Nutrition found that chia seed consumption helps improve blood sugar control, support digestive health, and reduce inflammation, making them a great addition to a balanced diet. 6. Almonds Almonds provide healthy monounsaturated fats, vitamin E, and magnesium. Research in the European Journal of Clinical Nutrition suggests that regular almond consumption can lower LDL cholesterol levels and support cardiovascular health. 7. Greek Yogurt Greek yogurt is an excellent source of probiotics, protein, and calcium. A study published in the British Journal of Nutrition indicates that probiotic-rich foods like Greek yogurt promote gut health, enhance digestion, and support the immune system. Green Superfood Powder Green superfood powders are concentrated blends of nutrient-rich greens such as spirulina, chlorella, wheatgrass, and kale. These powders provide a convenient way to consume essential vitamins and minerals that support immune function, detoxification, and energy production. A study published in the Journal of Medicinal Food found that spirulina has strong antioxidant and anti-inflammatory properties, which may help reduce oxidative stress and support cardiovascular health. Red Superfood Powder Red superfood powders typically contain a mix of antioxidant-rich fruits like acai, pomegranate, goji berries, and beets. These powders support cardiovascular health, enhance energy levels, and improve skin health. Research in the Journal of Functional Foods suggests that polyphenol-rich fruits found in red superfood powders help reduce inflammation and oxidative damage, contributing to overall vitality and well-being. How to Incorporate These Superfoods into Your Diet Smoothies and Bowls: Blend blueberries, Greek yogurt, chia seeds, and green or red superfood powder for a nutritious breakfast. Salads and Main Dishes: Add spinach and almonds to salads, cook salmon as a protein source, or spice meals with turmeric for anti-inflammatory benefits. Snacking Smart: Munch on almonds or a Greek yogurt parfait, or mix red and green superfood powders into water for a quick nutritional boost. Incorporating these seven superfoods into your diet can provide numerous health benefits, from improving heart and brain function to reducing inflammation and supporting digestion. Green and red superfood powders like AG1 Athletic Greens and VB Health Green Boost offer an easy way to boost nutrient intake, making them excellent additions to a health-conscious lifestyle. Many people also decide to make their own superfood stack. Scientific evidence backs the nutritional power of these foods, making them a wise choice for a balanced and health-focused diet. Sources: https://pmc.ncbi.nlm.nih.gov/articles/PMC11196611/ https://mcpress.mayoclinic.org/nutrition-fitness/the-science-of-superfoods-really-beneficial-or-just-marketing/
Learn moreCreatine on Keto
The ketogenic diet (keto) has surged in popularity as a low-carbohydrate, high-fat approach to weight management and metabolic health. However, individuals following keto may wonder whether creatine supplementation aligns with their dietary goals. As one of the most well-researched supplements in sports nutrition, creatine offers numerous benefits that can complement a ketogenic lifestyle. This article explores how creatine functions, its benefits for those on keto, and considerations for supplementation. How Creatine Works Creatine is a naturally occurring compound found in small amounts in foods such as red meat and fish. It is stored in muscles as phosphocreatine and plays a crucial role in regenerating adenosine triphosphate (ATP), the body's primary energy currency. During high-intensity exercise, ATP is rapidly depleted, and creatine supplementation helps replenish it more efficiently, enhancing strength and performance. The body's ability to synthesize creatine from amino acids (arginine, glycine, and methionine) means it is not essential to consume creatine through diet alone. Those following a ketogenic diet may have reduced dietary creatine intake due to limited carbohydrate-based sources, making supplementation particularly beneficial. Benefits of Creatine on Keto Combining creatine with a ketogenic diet offers several performance and health advantages: Increased Strength and Power Output: Studies show that creatine supplementation improves strength and power in resistance training. This is particularly useful for keto dieters who may experience an initial dip in performance due to glycogen depletion. Enhanced Muscle Growth: While keto is often associated with fat loss, muscle maintenance and growth remain important. Creatine helps retain intracellular water, which supports protein synthesis and muscle recovery. Improved Brain Function: Research suggests that creatine may have neuroprotective effects, supporting cognitive function and mental clarity. This is relevant for keto dieters, as ketones and creatine both contribute to brain energy metabolism. Better Exercise Recovery: Creatine helps reduce muscle damage and inflammation, promoting faster recovery between workouts, which can be beneficial for those adapting to keto and training hard. How to Supplement Creatine on Keto For keto dieters looking to incorporate creatine effectively, consider the following guidelines: Choose Pure Creatine Monohydrate: This form is the most researched and cost-effective option. Avoid flavored or carbohydrate-heavy creatine products, as they may contain sugars that interfere with ketosis. Optimal Dosage: A daily dose of 3-5 grams is sufficient for most individuals. Some may opt for a loading phase (20 grams per day for 5-7 days), but this is not necessary for long-term benefits. Hydration Matters: Since creatine draws water into muscle cells, maintaining proper hydration is crucial, especially on keto, which naturally causes increased water loss. When you take creatine, drink more water. Take with Electrolytes: Electrolyte balance is essential on keto, and creatine supplementation may enhance nutrient uptake when paired with adequate sodium, potassium, and magnesium intake. Creatine is a highly effective supplement that aligns well with the ketogenic diet, providing benefits in strength, muscle maintenance, brain function, and recovery. Given the reduced intake of dietary creatine sources on keto, supplementation can be particularly advantageous. Sources: https://www.health.harvard.edu/ketogenic-diet-is-the-ultimate-low-carb-diet-good-for-you-2017072712089 https://www.ncbi.nlm.nih.gov/books/NBK499830/ https://jissn.biomedcentral.com/articles/10.1186/s12970-021-00412-w
Learn moreHow long should you take probiotics?
Probiotics are widely known for their benefits to gut health, but they also play a key role in supporting vaginal health, skin health, and overall body balance. When you start taking a probiotic, you may notice improvements in various areas such as digestion, vaginal health, or even a clearer complexion. But how long should you continue taking them? While there’s no universal answer, here are some important factors to consider. What are probiotics? Probiotics are live cultures of good bacteria that make their way into your gut, vagina, skin, and more. They help maintain harmony, support your immune system, and make sure everything’s running smoothly. But probiotics aren’t the only ones at the party. The guest list includes trillions of other microorganisms that make up your microbiome. These bacteria, fungi, and even viruses play key roles in your gut health. So while probiotics are important, they’re just one part of the bigger picture. What does research say about how long it takes for probiotics to work? Probiotics are not a quick fix. Depending on the use-case, it can take days to months to see meaningful changes in gut, vaginal, or skin health. Below is a summary of the NIH's probiotics fact sheet for health professionals. For more information, here is the full fact sheet: https://ods.od.nih.gov/factsheets/Probiotics-HealthProfessional/. For bacterial vaginosis, we referenced this meta analysis: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9366906/ Atopic Dermatitis Probiotics may reduce the risk of developing atopic dermatitis when taken during pregnancy and infancy. Significant improvements in symptom severity were noted after 4 to 24 weeks of treatment, but the effects vary by probiotic strain and patient age. [trusted_source link="https://ods.od.nih.gov/factsheets/Probiotics-HealthProfessional/" aggregator="NIH" institution="The National Institutes of Health" journal="the NIH Office of Dietary Supplements" title="Probiotics Fact Sheet for Health Professionals"] Antibiotic-Associated Diarrhea (AAD) Probiotics, such as LGG and Saccharomyces boulardii, are most effective in preventing AAD when taken within 2 days of starting antibiotics. Treatment lasting 10 days to 3 months reduced AAD risk, especially in children. [trusted_source link="https://ods.od.nih.gov/factsheets/Probiotics-HealthProfessional/" aggregator="NIH" institution="The National Institutes of Health" journal="the NIH Office of Dietary Supplements" title="Probiotics Fact Sheet for Health Professionals"] Bacterial Vaginosis (BV) Studies suggest that using probiotics alongside antibiotics for bacterial vaginosis (BV) can improve treatment outcomes. Probiotics, such as Lactobacillus rhamnosus, Lactobacillus crispatus, and Lactobacillus gasseri have been shown to reduce BV recurrence, improve symptoms like vaginal discharge and itching, and improve vaginal flora composition. [trusted_source link="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9366906/" aggregator="PubMed" institution="The National Institutes of Health" journal="the Frontiers in Cellular and Infection Microbiology" title="The role of probiotics in vaginal health"] Our probiotic Soaking Wet contains these probiotics along with other key ingredients for total vaginal health. The duration of probiotic usage in clinical studies varies - typically they are administered for 7 to 30 days, and some studies report that probiotics significantly prolong the time to recurrence and improve vaginal microbial balance. Hypercholesterolemia Probiotics may help reduce cholesterol levels after 4 to 12 weeks of use. [trusted_source link="https://ods.od.nih.gov/factsheets/Probiotics-HealthProfessional/" aggregator="NIH" institution="The National Institutes of Health" journal="the NIH Office of Dietary Supplements" title="Probiotics Fact Sheet for Health Professionals"] Strains such as Lactobacillus acidophilus and Bifidobacterium lactis showed the most promise in lowering total and LDL cholesterol, but results vary across studies. Inflammatory Bowel Disease (IBD) Probiotics may provide modest benefits for ulcerative colitis but not for Crohn’s disease. Evidence suggests probiotics could be helpful when taken for several months, though more research is needed to confirm their effectiveness. [trusted_source link="https://ods.od.nih.gov/factsheets/Probiotics-HealthProfessional/" aggregator="NIH" institution="The National Institutes of Health" journal="the NIH Office of Dietary Supplements" title="Probiotics Fact Sheet for Health Professionals"] Irritable Bowel Syndrome (IBS) Probiotics may reduce symptoms of IBS, such as abdominal pain and bloating, after 8 to 10 weeks of use. [trusted_source link="https://ods.od.nih.gov/factsheets/Probiotics-HealthProfessional/" aggregator="NIH" institution="The National Institutes of Health" journal="the NIH Office of Dietary Supplements" title="Probiotics Fact Sheet for Health Professionals"] Multi-strain probiotics tend to be more effective than single strains in improving overall quality of life and reducing specific symptoms. Obesity Probiotics have been shown to help reduce body fat and waist circumference after 3 to 12 weeks of use in some studies, though the effects are typically small. Results depend on factors such as strain, dose, and the individual's characteristics. [trusted_source link="https://ods.od.nih.gov/factsheets/Probiotics-HealthProfessional/" aggregator="NIH" institution="The National Institutes of Health" journal="the NIH Office of Dietary Supplements" title="Probiotics Fact Sheet for Health Professionals"] Pediatric Acute Infectious Diarrhea Probiotics, especially Lactobacillus rhamnosus GG (LGG) and Saccharomyces boulardii, can reduce the duration of acute infectious diarrhea by about 1 day when taken for 5 to 10 days. Effectiveness may vary based on the setting and strain. [trusted_source link="https://ods.od.nih.gov/factsheets/Probiotics-HealthProfessional/" aggregator="NIH" institution="The National Institutes of Health" journal="the NIH Office of Dietary Supplements" title="Probiotics Fact Sheet for Health Professionals"] Consistency is key Some people expect immediate results and may stop taking probiotics too soon. It's important to remain patient and consistent. While minor improvements may be felt earlier, it often takes a full 90 days to see lasting changes, whether in gut function, vaginal comfort, or skin appearance. Mild side effects like stomach discomfort may occur early on but should subside as your body adjusts. You should support probiotics with a healthy diet For probiotics to thrive and work efficiently, it's important to support them with the right nutrients. A diet rich in fiber (from fruits, vegetables, whole grains, and legumes) fuels beneficial bacteria in your gut and body. Foods like yogurt, sauerkraut, kimchi, and other fermented items help sustain the good bacteria you’re introducing. Eating a balanced diet not only supports gut health but also contributes to improved skin and vaginal health. Conclusion Probiotics offer wide-ranging benefits, from improving digestion to supporting vaginal health and enhancing skin appearance. While results typically take around 90 days to become noticeable, staying consistent with your regimen and maintaining a healthy diet is crucial for long-term success. Some individuals may need to continue probiotics long-term, depending on their health needs, but for most, consistent use leads to lasting benefits for multiple aspects of health. [sources]
Learn moreDoes Creatine Make Your Dick Bigger
Creatine is a popular supplement widely used for enhancing athletic performance, increasing strength, and supporting muscle growth. Misconceptions about its effects extend beyond its well-documented benefits, leading to unusual questions like, "Does creatine make your penis bigger?" To address this question directly: No, creatine does not affect penis size. Understanding Creatine and Its Effects Creatine is a naturally occurring substance in the body, primarily found in muscle cells. It helps produce energy during heavy lifting or high-intensity exercise. Here’s why creatine does not influence penis size: Physiological Mechanism: Creatine works by increasing the production of ATP (adenosine triphosphate), which is the energy currency of the cell, particularly in muscle cells. This process is unrelated to the anatomical structure or size of the penis, which is not a muscle in the conventional sense but rather a complex organ composed of erectile tissue. Muscle Growth vs. Organ Size: While creatine can help increase muscle mass when paired with resistance training, the penis does not contain the type of muscle fibers that would hypertrophy in this manner. Penis size is determined by genetics and the amount of erectile tissue, not the factors influenced by creatine supplementation. No Scientific Evidence: There is no scientific research or evidence to suggest that creatine supplementation has any effect on penis size. Studies on creatine have focused on its impact on muscle energy metabolism, strength, and exercise performance. Beyond Penis Size - Creatine for Sexual Health Creatine is primarily known for its benefits in enhancing physical performance, strength, and muscle growth. There are rumors about creatine causing hair loss, and more. When it comes to creatine's effect on sexual health, the conversation often revolves around myths and misconceptions. Focusing on the scientific evidence reveals a more nuanced understanding of how creatine might indirectly affect sexual well-being. Energy and Stamina: Creatine increases the body's ability to produce energy rapidly, which can lead to improved stamina and endurance. For sexual health, this could translate into enhanced physical performance and endurance, potentially improving overall sexual experiences. Testosterone Levels: Some studies suggest that creatine supplementation might slightly increase testosterone levels, a hormone that plays a vital role in sexual desire and function in both men and women. An increase in testosterone could, therefore, potentially boost libido and sexual performance, although this effect may vary from person to person. Mood and Confidence: The benefits of creatine in enhancing muscle mass and physical appearance might indirectly affect one’s sexual health by boosting self-esteem and confidence. A positive body image can significantly impact sexual desire and satisfaction. Addressing the Myths Myths about supplements and their effects on sexual anatomy often stem from misunderstandings about human biology or from anecdotal reports without scientific backing. Supplements like creatine have specific uses and benefits that do not include altering the size of the penis. Creatine is one of the most studied health supplements, so it's safe to say that you can trust the science behind creatine over the rumors.
Learn moreDoes Creatine Cause Erectile Dysfunction
Creatine is a popular supplement among athletes and bodybuilders, praised for its ability to enhance strength, increase lean muscle mass, and improve exercise performance. Despite its benefits, there's a circulating myth that creatine supplementation could lead to erectile dysfunction (ED). Scientific evidence does not support this claim. Let's look into the myths surrounding creatine and ED and separate fact from fiction. Myth 1: Creatine Causes Dehydration, Leading to ED One of the prevalent myths is that creatine causes dehydration and, by extension, could lead to ED. The theory suggests that creatine pulls water into the muscles, potentially reducing blood volume and affecting blood flow, including to the penis. Research shows that creatine does not cause dehydration or negatively impact blood flow. Adequate hydration can easily mitigate any potential risks, and there's no direct link between creatine use and ED. Yes, you need to drink more water on creatine. Myth 2: Creatine Affects Testosterone Levels Another myth is that creatine supplementation adversely affects testosterone levels, potentially leading to ED. Some believe that because creatine is involved in energy production for muscle contractions, it might somehow disrupt the body's natural hormone balance. The truth is, studies have shown that creatine can actually increase testosterone levels slightly in some cases, which would be more likely for creatine to enhance sexual function rather than impair it. Myth 3: Creatine Alters Kidney Function and Hormonal Balance There's also a misconception that creatine supplementation could lead to kidney damage or alter hormonal balance, indirectly causing ED. While it's important for individuals with pre-existing kidney issues to consult a healthcare provider before starting creatine, there's no evidence to suggest that creatine negatively impacts kidney function or hormonal balance in healthy individuals. In fact, creatine is one of the most researched supplements and is generally considered safe when used as directed. Creatine and Hair Loss Another common myth around creatine is that it causes hair loss. There is no scientific research proving that creatine supplementation before or after a workout causes hair loss. There is also no study proving that creatine causes an increase in DHT significant enough to cause hair loss. One 2009 study of a rugby team did find that creatine supplementation is associated with an increase in a hormone called DHT, which can contribute to hair loss. The takeaway is that the creatine did not increase the DHT levels to anything that would actually cause hair loss. Individuals already experiencing hair loss have increased DHT levels, so creatine supplementation could potentially increase their DHT levels a small amount, but it’s unlikely that it would be anything measurable. It's safe to say that creatine does not cause hair loss. Conclusion The myth that creatine supplementation causes erectile dysfunction lacks scientific backing. Creatine is a well-researched supplement with a strong safety profile, known for its benefits in improving strength, muscle mass, and exercise performance. While it's essential to use creatine responsibly and drink lots of water while on creatine, fears about it leading to ED are unfounded.
Learn moreAshwagandha Supplements for Testosterone
What is Ashwagandha? Ashwagandha, scientifically known as Withania somnifera, is a small shrub with yellow flowers native to India and Southeast Asia. It's renowned in Ayurvedic medicine, one of the world's oldest medical systems originating from India over 3,000 years ago. The root and berry of the plant are used to make medicine, offering various health benefits. Among these, Ashwagandha is often touted for its potential to enhance physical performance, reduce stress and anxiety, and improve overall health. Particularly, its role in potentially boosting testosterone levels and sleep quality has garnered attention in the scientific community and among those looking to supplement for health or fitness reasons. So can ashwagandha be a treatment for low testosterone? Our medical experts look into the available scientific research. The Science Behind Ashwagandha and Testosterone Testosterone is a critical hormone in the human body, playing key roles in muscle growth, fat loss, and overall health in both men and women. Ashwagandha is thought to impact hormone levels due to its adaptogenic properties, substances that help the body adapt to stress. A few studies have suggested that Ashwagandha supplementation may lead to significant increases in testosterone levels. For instance, a study published in the "Evidence-Based Complementary and Alternative Medicine" journal found that overweight men aged 40-70 who took an ashwagandha supplement for 8 weeks saw a notable increase in testosterone compared to those who took a placebo. This suggests that Ashwagandha may support the endocrine system and promote a balance in hormone levels, including testosterone. Aside from directly increasing T levels, Ashwaganda can improve sleep quality, which in turn can increase T levels. From a 2022 HSR scientific study: Compared to placebo, ashwagandha root extract supplementation was associated with a statistically significant increase in the total DISF‐M scores (mean difference −9.8; 95% confidence interval, −10.73 to −8.87; p < 0.0001; t‐test). It was also associated with a statistically significant increase in serum testosterone levels (−66.52; −80.70 to −52.34; p < 0.0001; t‐test). However, the prolactin level did not change after intervention in both the ashwagandha and placebo groups (−1.06; −2.78 to 0.66; p > 0.05). (1) Health Benefits Beyond Testosterone Enhancement Ashwagandha's benefits are not limited to testosterone enhancement. Its adaptogenic qualities can help reduce cortisol levels, a stress hormone that can negatively impact the body when levels are chronically high. High cortisol can lead to various health issues, including high blood pressure, weight gain, and a weakened immune system. By mitigating stress and reducing cortisol levels, Ashwagandha can contribute to better overall health and well-being. Additionally, studies suggest that Ashwagandha may improve muscle strength and recovery, making it a popular supplement among athletes and physically active individuals. Exploring Ashwagandha's Versatility: From Testosterone to Tranquility Ashwagandha's appeal isn't just its potential to elevate testosterone levels; its versatility spans a wide range of health benefits, making it a fascinating subject of study and use in alternative medicine. This adaptogen has a rich history in Ayurvedic traditions, where it's been used to rejuvenate and energize, but modern science is beginning to uncover the breadth of its benefits and the mechanisms behind its action. Here's a closer look at why Ashwagandha is becoming a staple in wellness routines: Holistic Stress Management: Ashwagandha is renowned for its ability to manage stress, a common ailment in today's fast-paced world. It reduces cortisol levels, providing a natural way to achieve tranquility and calm without the use of pharmaceuticals. Cognitive Boost: Beyond its physical health benefits, Ashwagandha may enhance brain function, including memory, task performance, and attention. This makes it an intriguing option for those looking to maintain sharp cognitive function. Immune System Support: This adaptogen also supports the immune system, bolstering the body's defense against pathogens. This aspect is particularly important in the context of seasonal changes and global health challenges. Antioxidant Properties: Ashwagandha contains potent antioxidants that fight free radicals, reducing oxidative stress and potentially lowering the risk of chronic diseases. What sets Ashwagandha apart is not just its array of health benefits but also its ability to integrate into various lifestyle needs. Whether it's athletes looking for muscle recovery and performance enhancement, individuals seeking stress relief and mental clarity, or those aiming to support their immune system, Ashwagandha offers a natural solution. The Superior Choice: VB Health Ashwagandha Gummies In the vast sea of wellness supplements, VB Health Ashwagandha Gummies are the highest possible quality. Unlike traditional capsules or powders, these gummies offer a unique and enjoyable way to incorporate the profound benefits of Ashwagandha into your daily routine. Here's why VB Health's option stands out as the superior choice for harnessing the adaptogenic power of Ashwagandha: Tailored for Calmness and Anxiety Management: Formulated specifically with the challenges of modern life in mind, these gummies are designed to reduce both general and social anxiety. By fostering a sense of tranquility, they make coping with life's stressors more manageable. Documented Benefits from Users: The effectiveness of VB Health Ashwagandha Gummies isn't just theoretical. Users report significant improvements in handling stress, reduced feelings of anxiety, enhanced mood, and better focus. These testimonials underscore the gummies' role in improving mental clarity and overall well-being. Optimized Adaptogenic Function: Ashwagandha's adaptogenic properties are at the heart of these gummies, offering a natural way to balance the body's stress responses. The regulation of cortisol levels helps mitigate the physiological impacts of stress, thereby promoting a calmer, more balanced state of mind. Convenience and Enjoyability: Taking your daily dose of Ashwagandha doesn't have to feel like a chore. The gummy form factor makes this supplement both enjoyable and convenient, perfect for on-the-go stress management without the need for water or measuring doses. Commitment to Quality and Safety: VB Health goes above and beyond to ensure the highest standards of quality and safety. The Ashwagandha Gummies are NSF Certified® and undergo rigorous 3rd-party lab testing for purity. This dedication to quality is further exemplified by their commitment to being Non-GMO Verified, vegetarian, and free from common allergens and artificial additives. An Informed Choice: With the inclusion of an Ashwagandha Extract Dosage Calculator, VB Health ensures that users can tailor their intake according to their specific needs and circumstances, providing a level of customization that is rare in the supplement industry. VB Health Ashwagandha Gummies stand as a testament to the marriage of traditional herbal wisdom and modern wellness needs. They are not just a supplement but a companion in your journey toward mental clarity, reduced anxiety, and enhanced mood. By choosing these gummies, you're not only embracing a natural solution to stress but also prioritizing quality, purity, and a holistic approach to health. Whether you're facing daily stressors, social anxiety, or simply seeking a natural way to find your zen, VB Health Ashwagandha Gummies offer a delightful, effective, and scientifically backed avenue to achieve your wellness goals. Sources: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9297375/ https://www.sciencedirect.com/science/article/pii/S2161831322001028 https://journals.sagepub.com/doi/full/10.1177/1557988319835985
Learn moreBest Supplements For Muscle Growth
Supplements can play a pivotal role in maximizing your gains from weight lifting and athletics. The right supplements can help enhance performance, improve recovery, and increase muscle mass. Here’s a rundown by our medical experts of the best supplements recognized for their effectiveness in supporting muscle growth. The Short Answer For anyone looking to maximize muscle growth, the combination of whey protein and creatine monohydrate stands out as the gold standard. Whey protein is unparalleled in its ability to rapidly supply the muscles with high-quality amino acids, essential for muscle repair and growth, particularly after workouts. Creatine, on the other hand, boosts performance by increasing the availability of ATP, which fuels muscle contractions during high-intensity exercises. Together, whey protein and creatine not only enhance your strength and power but also significantly improve muscle recovery and growth. This powerful duo is supported by extensive research and is considered by many as the foundation of an effective supplementation strategy for gaining muscle. 1. Creatine Monohydrate Creatine monohydrate is perhaps the most extensively studied supplement in the fitness world, renowned for its ability to increase strength and power output. It helps regenerate ATP (adenosine triphosphate), the primary source of energy for muscle contractions, leading to improved performance and increased muscle volume over time. As long as you drink enough water on creatine, you should see a noticeable boost in athletic performace. Key Benefits: Enhances power and strength Supports muscle volumization (Fills muscles with water) Accelerates recovery 2. Whey Protein Whey protein is a fast-digesting protein that provides the body with a high level of amino acids, which are essential for muscle repair and growth. Consuming whey protein post-workout can significantly stimulate muscle protein synthesis, crucial for muscle recovery and growth. Key Benefits: Supports muscle recovery Stimulates muscle protein synthesis High in BCAAs (Branched-Chain Amino Acids) 3. Branched-Chain Amino Acids (BCAAs) BCAAs, particularly leucine, isoleucine, and valine, play a critical role in regulating muscle protein synthesis. Supplementing with BCAAs can help reduce muscle soreness, decrease exercise-induced fatigue, and promote muscle protein synthesis, especially when consumed around your workout. Key Benefits: Reduces muscle soreness Promotes muscle protein synthesis Decreases exercise fatigue 4. Beta-Alanine Beta-alanine is known for its ability to buffer acid in muscles, increasing physical performance and extending the time to exhaustion. Over time, beta-alanine can help increase muscle endurance and lead to slight gains in lean body mass. Key Benefits: Increases muscular endurance Delays muscle fatigue Can lead to gains in lean body mass 5. Fish Oil (Omega-3 Fatty Acids) Omega-3 fatty acids, found in fish oil, have been shown to support muscle recovery and fat loss, as well as reduce inflammation. While not directly linked to muscle growth, their overall benefits to health and recovery can indirectly support muscle-building efforts. If you can find it, krill oil is more effective than fish oil. Key Benefits: Supports muscle recovery Reduces inflammation May aid in fat loss 6. Vitamin D Vitamin D is crucial for muscle function and bone health, and deficiency has been linked to impaired muscle function. Supplementing with vitamin D can support muscle growth, especially in individuals with low blood levels of vitamin D. Key Benefits: Supports muscle function Enhances bone health Can improve muscle strength in individuals with Vitamin D deficiency Best Supplements for Muscle Growth Chart Supplement Description Key Benefits Creatine Monohydrate A well-researched supplement known for its ability to enhance strength, power output, and muscle volume. It aids in regenerating ATP, essential for muscle contractions. - Enhances power and strength - Supports muscle volumization - Accelerates recovery Whey Protein A fast-digesting protein that provides essential amino acids for muscle repair and growth. It's particularly effective when consumed post-workout. - Supports muscle recovery - Stimulates muscle protein synthesis - High in BCAAs Branched-Chain Amino Acids (BCAAs) Comprising leucine, isoleucine, and valine, BCAAs help regulate muscle protein synthesis, reduce soreness, and decrease fatigue. - Reduces muscle soreness - Promotes muscle protein synthesis - Decreases exercise fatigue Beta-Alanine Known for buffering acid in muscles, this supplement can improve physical performance and extend time to exhaustion, increasing muscle endurance over time. - Increases muscular endurance - Delays muscle fatigue - Can lead to gains in lean body mass Fish Oil (Omega-3 Fatty Acids) Rich in omega-3 fatty acids, fish oil supports muscle recovery, fat loss, and reduces inflammation. Krill oil, when available, can be more effective. - Supports muscle recovery - Reduces inflammation - May aid in fat loss Vitamin D Essential for muscle function and bone health, supplementing with vitamin D can support muscle growth, especially in individuals with low levels of vitamin D. - Supports muscle function - Enhances bone health - Can improve muscle strength in individuals with Vitamin D deficiency
Learn moreHigh Protein Low Calorie Foods
Balancing your macronutrients (protein, fat, and carbohydrates) effectively can be a game-changer, especially when aiming to build muscle, lose weight, or improve overall health. High-protein, low-calorie foods are essential in this balancing act, providing the building blocks for muscle without excess calories that can lead to weight gain. Despite the fact that higher protein density also means higher calories, it is possible to find the most efficient ratio. Our medical experts take a closer look at some powerhouse foods that fit this profile, complete with stats, macros, and nutrition facts to help you make informed dietary choices, and are all healthier options than trying to get your protein from fast food. 1. Chicken Breast Chicken breast is a staple in high-protein diets, known for its versatility and lean profile. Nutrition per 3 oz (85g) serving: Calories: 128 Protein: 26g Fat: 2.7g Carbs: 0g Chicken breast is best enjoyed grilled, baked, or steamed to maintain its low-calorie content. 2. Greek Yogurt (Non-fat) Greek yogurt, particularly the non-fat variety, offers a creamy, satisfying base for a protein-rich snack or addition to meals. Nutrition per 6 oz (170g) serving: Calories: 100 Protein: 17g Fat: 0g Carbs: 6g Opt for plain Greek yogurt to avoid added sugars and calories. 3. Egg Whites Egg whites are almost purely protein, making them an excellent choice for a lean protein source. Nutrition per 3 egg whites: Calories: 51 Protein: 11g Fat: 0g Carbs: 0.7g Egg whites can be cooked on their own or added to omelets and baking recipes for a protein boost. 4. Tuna (Canned in Water) Tuna is a convenient and affordable seafood option that packs a significant protein punch with minimal calories. Nutrition per 3 oz (85g) serving: Calories: 73 Protein: 16g Fat: 0.6g Carbs: 0g Ensure to choose tuna canned in water rather than oil to keep the calorie count low. 5. Turkey Breast Turkey breast is another lean poultry option that's high in protein and low in calories, perfect for sandwiches, salads, or as a main dish. Nutrition per 3 oz (85g) serving: Calories: 125 Protein: 26g Fat: 0.6g Carbs: 0g Similar to chicken, cooking methods such as baking, grilling, or boiling are preferable. 6. Cottage Cheese (Low-fat) Low-fat cottage cheese is rich in protein and offers a texture that works well both in savory dishes and with sweet accompaniments. Nutrition per half-cup (113g) serving: Calories: 81 Protein: 14g Fat: 1g Carbs: 2.3g Cottage cheese can be enjoyed on its own, with fruit, or as a part of recipes like pancakes or dips. 7. Lentils While slightly higher in calories due to their carbohydrate content, lentils are a nutrient-dense plant-based protein source. Nutrition per half-cup (100g) cooked: Calories: 116 Protein: 9g Fat: 0.4g Carbs: 20g (with 8g of fiber) Lentils are an excellent choice for vegans and vegetarians looking to increase their protein intake. Highest Protein Foods Data Table Food Item Serving Size Calories Protein Fat Carbs Chicken Breast 3 oz (85g) 128 26g 2.7g 0g Greek Yogurt (Non-fat) 6 oz (170g) 100 17g 0g 6g Egg Whites 3 egg whites 51 11g 0g 0.7g Tuna (Canned in Water) 3 oz (85g) 73 16g 0.6g 0g Turkey Breast 3 oz (85g) 125 26g 0.6g 0g Cottage Cheese (Low-fat) Half-cup (113g) 81 14g 1g 2.3g Lentils Half-cup (100g) cooked 116 9g 0.4g 20g (8g fiber) Sources: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7539343/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4258944/
Learn moreWhat Is The Best AG1 Alternative?
Athletic Greens (AG1) has become a staple in the wellness community, praised for its comprehensive blend of vitamins, minerals, and superfoods designed to support overall health, energy, and immune function. Its expensive price tag has led many to seek more affordable alternatives that don't compromise on quality or nutritional benefits. One such alternative that has been gaining attention is "Green Boost" from VB Health, acclaimed for its similar, if not superior, ingredient profile and more budget-friendly price point. Understanding What's in Athletic Greens Athletic Greens boasts a robust formula that includes: 75 vitamins, minerals, and whole-food sourced nutrients: A broad spectrum designed for optimal nutrition. Leafy Greens: For gut health and digestion. Adaptogens: For stress management and hormonal balance. Superfood Complexes: For antioxidant support and overall wellness. This all-in-one nutritional supplement aims to fill nutritional gaps in the diet, support energy levels, recovery, and immune health. Is Athletic Greens Worth It? If cost is important to you, AG1 is the most expensive option available, but not necessarily the best. Athletic Greens costs $99, which equates to approximately $3.30 per serving. Compared to Green Boost by VB Health, which costs $49.95, or $1.67 per serving. Introducing Green Boost by VB Health Green Boost emerges as a compelling alternative, offering a similar nutritional philosophy but at a more accessible price. Here’s what makes Green Boost stand out: Comparable Nutritional Profile Green Boost matches AG1 with its own blend of essential vitamins and minerals, focusing on bioavailability and comprehensive coverage. It also includes: Superfoods and Antioxidants: A selection of nutrient-dense foods and botanicals that provide a wide range of antioxidants, mirroring the superfood benefits found in AG1. Adaptogenic Herbs: Ingredients known for their stress-reducing properties, helping to support hormonal balance and resilience against stress. Cost-Effectiveness One of the most appealing aspects of Green Boost is its affordability. By offering a similar, if not better, nutritional profile at a lower price, Green Boost makes comprehensive daily nutrition more accessible to a wider audience. Athletic Greens costs $99, which equates to approximately $3.30 per serving. Compared to Green Boost by VB Health, which costs $49.95, or $1.67 per serving. Taste and Mixability Green Boost also receives positive reviews for its taste and ease of mixing, which are important factors for daily supplementation. Its palatable flavor makes it a convenient addition to smoothies, water, or juice, encouraging consistent use for optimal health benefits. AG1 vs Green Boost - Side by Side Comparison Feature/Ingredient Green Boost AG1 Athletic Greens Wheatgrass Yes Yes (included in superfood complex) Moringa Leaf Yes Not explicitly listed Inulin Yes Yes Organic Red Beet Root Yes Yes Organic Spinach Yes Yes Organic Broccoli Yes Yes Organic Barley Grass Yes Yes (included in superfood complex) Organic Spirulina Yes Yes Organic Kale Yes Not explicitly listed Organic Coconut Water Yes Not explicitly listed Organic Matcha Tea Yes Not explicitly listed Organic Chlorella Yes Yes Organic Turmeric Yes Yes Organic Ashwagandha Yes Yes (part of adaptogen support) Organic Lemon Juice Yes Not explicitly listed Organic Flax Seed Yes Not explicitly listed Bacillus Coagulans Yes Yes Why Choose Green Boost Over AG1? While AG1 is undoubtedly a quality product, Green Boost provides a competitive alternative for those looking for: Cost Savings: More budget-friendly without sacrificing nutritional value. Comprehensive Nutrition: Offers a similar blend of vitamins, minerals, superfoods, and leafy greens for whole-body health. Accessibility: Easier to incorporate into daily routines due to its taste and mixability. If you think you already get enough green superfoods in your diet it might be time to look into red superfood powder benefits, which carry their own list of health gains. Red Boost from VB Health is the most effective red superfood powder in this realm.
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