Do you feel tired and headachy if you haven’t eaten? Do you crave something sweet or caffeine for a pick-me-up? Chromium may help…

Chromium is an ultra-trace mineral required by the body. And although it is only needed in tiny amounts, it is vital to your health.

And no, I do not mean the kind of chromium you find on your car –  you can’t munch on a chrome bumper and get the kind of chromium you need! That is hexavalent chromium and is potentially toxic. Trivalent chromium is the biologically active form that is found in most multi vitamins. This antioxidant mineral helps regulate blood sugar levels in the body, and is involved in the transportation and regulation of glucose and insulin. Deficiencies can lead to food craving, particularly sugar, weight gain, blood pressure increases, hyperglycemia, elevated cholesterol, diabetes and atherosclerosis (hardening of the arteries leading to heart disease).

Americans show lower tissue levels of chromium than people in other countries, unfortunately U.S. government studies have shown that 9 out of 10 Americans tested were not getting enough chromium from their diet.  Higher levels have health benefits as they are associated with a reduced risk of diabetes and atherosclerosis. For example, Asians only have 20% of the incidence of hardening of the arteries of Americans, yet they have five times the chromium tissue levels. Of course, there are many other factors to be considered with regard to atherosclerosis and diabetes, but chromium status is a major one.

What leads to reduced levels of chromium in our tissues?

1) Refined foods:  refined flour leads to a 40% loss of chromium, and the story with white sugar is even worse: 93% is lost!

2) Depleted soils

3) Higher fat intake, which may inhibit chromium absorption.

4) Aging: we absorb and store less and less chromium as we get older

5) Higher sugar intake uses up chromium stores to process it

The third leading cause of death (300,000+ annually) in the USA is diabetes. The incidence of this disease has risen dramatically in the last 50 years – more than six fold. This high figure may well be, in great part, due to the reduced amounts of chromium in the western diet and food supply. Diabetes is easier to prevent than to treat, so addressing chromium requirements is simple and should be done as early as possible.

Ideally, of course, one would get all their nutrients from diet; meat and whole-grain products, as well as some fruits, vegetables, and spices are relatively good sources of chromium [12]. But considering depleted soils and the additional factors that reduce chromium status, supplementation may be advised. 200 mcg per day is adequate for most individuals, but should be taken for several months, as it takes some time to increase chromium status in the body. The best source to choose is GTF chromium (the GTF stands for Glucose Tolerance Factor). Chromium picolinate, although you may see it regularly available may not be as optimal, as some studies have shown it to produce irregular cell generation or cancer.  Chromium nicotinate is thought to be a better source than picolinate and does not produce irregular cell generation or cancer.

So remember chromium when planning your supplementation. It may be a Tiny Tim of minerals we need, but it packs a powerful punch!

Bibliography
1.    Lukaski HC, Bolonchuk WW, Siders WA, Milne DB. Chromium supplementation and resistance training: effects on body composition, strength and trace element status of men. Am J Clin Nutr 1996;63:954-65.
2.    http://ods.od.nih.gov/factsheets/chromium/
3.    Anderson, RA, et al.  “Effects of supplemental chromium on patients with symptoms of reactive hypoglycemia.”  PubMed. http://www.umm.edu/altmed/articles/chromium-000294.htm
4.    U. S. Dept. of Agriculture, Human Nutrition Research Center, Chromium Study, 1996
Mertz W. Chromium in human nutrition: a review. J Nutr 1993;123:626-33.
5.    Lukaski HC. Chromium as a supplement. Annu Rev Nutr 1999;19:279-302.
6.    Dattilo AM, Miguel SG. Chromium in health and disease. Nutr Today 2003;38:121-33.
7.    Anderson RA, Polansky MM, Bryden NA, Canary JJ. Supplemental-chromium effects on glucose, insulin, glucagon, and urinary chromium losses in subjects consuming controlled low-chromium diets. Am J Clin Nutr 1991;54:909-16.
8.    Offenbacher E. Promotion of chromium absorption by ascorbic acid. Trace Elem Elect 1994;11:178-81.
9.    Davies S, Howard JM, Hunnisett A, Howard M. Age-related decreases in chromium levels in 51,665 hair, sweat, and serum samples from 40,872 patients — implications for the prevention of cardiovascular disease and type II diabetes mellitus. Metabolism 1997;46:469-73.
10.    Althuis MD, Jordan NE, Ludington EA, Wittes JT. Glucose and insulin responses to dietary chromium supplements: a meta-analysis. Am J Clin Nutr 2002;76:148-55.
11.    Abraham AS, Brooks BA, Eylath U. The effects of chromium supplementation on serum glucose and lipids in patients with and without non-insulin-dependent diabetes. Metabolism 1992;41:768-71.
12.    Pittler MH, Stevinson C, Ernst E. Chromium picolinate for reducing body weight: meta-analysis of randomized trials. Int J Obes Relat Metab Disord 2003;27:522-9.
13.    Chromium. In: Natural Medicines Comprehensive Database, 2005. http://www.naturalmedicines.com.

© 2012 Lucho Crisalle, CEO, Exercise & Nutrition Works, Inc.

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You know the feeling: that burning sensation in your chest after a meal – the one that sends you running for the Tums. Most of us suffer from this discomfort, commonly called heartburn, from time to time. Truth is, more than 60 million of us experience heartburn at least once a month, and about 25 million suffer from it on a daily basis. But if heartburn has become a regular complaint, you may have the digestive disorder known as gastro-esophageal reflux disease, or GERD.

• Nearly 7 million Americans suffer from GERD.
• GERD afflicts people of every socio-economic class, ethnic group and age, although it is most common in adults between ages 45 and 64.
• GERD affects an estimated 7 percent of the global population (men, women and children).

So here is the technical description: GERD affects the lower esophageal sphincter (LES) muscle, which connects the esophagus with the stomach. Normally, this muscle prevents digestive acid from flowing out of your stomach into your esophagus. But if your LES muscle isn’t working properly, the resulting reflux of stomach acid can cause regular heartburn and chest pain. Additionally, you may have problems swallowing and you may notice a sour-tasting fluid in your mouth. When digestive acid is refluxed (backed up) into the throat it can cause sore throat, damage vocal chords, and if it reaches your mouth, it can even dissolve tooth enamel.

GERD can eventually cause breaks in the lining of the esophagus, leading to severe damage to the skin-like lining of the esophagus (a condition known as Barrett’s esophagus). And note, the risk of esophageal cancer is significantly increased in people with Barrett’s esophagus.

In most cases, GERD is a chronic condition. Unfortunately, because the most frequent symptom of GERD — heartburn — is so common, many people don’t associate it with a disease. That’s why it’s important not to ignore regular heartburn. Don’t try to self-diagnose or self-treat if heartburn (or other symptoms, such as a sour taste in your mouth) is a recurring problem. If you find yourself reaching for the antacids more than twice a week, have trouble swallowing, or regularly experience nausea or vomiting, see your health care professional.

Although GERD can’t be cured, it can be effectively managed with modification to your lifestyle and diet. We have had great success in managing symptoms by having our clients drink Kangen Water® on a regular basis, and stop sodas, carbonated drinks, and even sports drinks altogether. This simple to make lifestyle change has given many of our clients a huge advantage in managing GERD. For those who may not have access to Kangen Water®, here are some other modifications that may not be as easy as just “Changing Your Water…and Changing Your Life…” Although these modifications aren’t as “fun,” they certainly are better than continuing to experience that “burning feeling.” The following are recommended modifications:

• Avoid fatty foods, spicy foods and caffeine, which stimulate stomach acid.
• Say “no thanks” to chocolate, peppermint and alcohol, all of which relax the LES muscle and lead to heartburn.
• Be a grazer. Eat smaller, more frequent meals, rather than three meals a day. (When your stomach is full you increase your risk of stomach acids spilling into the esophagus.)
• Forget that bedtime snack. Avoid eating for three hours before bedtime. Eating anything elevates the acid level in your stomach, and lying flat in bed can worsen the problem.
• Elevate your head when you sleep or raise the head of your bed.
• Wear loose-fitting clothes. Tight-fitting clothes increase pressure on the abdomen.
• If you smoke, STOP SMOKING. Smoking stimulates stomach acid.
• Maintain a healthy weight. Excess body weight puts pressure on your stomach, which then leads to heartburn.
• Avoid foods and beverages that can irritate a damaged esophageal lining, such as citrus fruits and juices, tomato products and pepper.
• Avoid exercising, straining, or bending over immediately after eating.

You might also notice that many of these “modifications” also follow a healthy lifestyle. I already recommend avoiding fatty foods (think fried foods, greasy hamburgers, lots of butter, lard, etc.); eating every 3 ½ – 4 hours (hungry or not); eating lean proteins with every meal; not smoking!!!; and avoiding fruit juices (very high in sugar and calories – it takes at least 3 oranges to make one 4-ounce glass of juice, which does not contain all the benefits of the pulp and fiber one would get from eating an orange).

Although treatment of GERD is usually aimed at minimizing exposure of the esophagus to refluxed stomach acid (which then relieves symptoms and leads to healing of the esophagus), antacids can neutralize the acid in the esophagus and stomach and stop heartburn.

Note however, that it’s not a good idea to use antacids for more than three consecutive weeks. Long-term use can result in side effects, including diarrhea, altered calcium metabolism and build-up of magnesium in the body. Additionally, use of antacids can decrease vitamin B-12 absorption, so if you choose antacids, take a vitamin supplement.

Herbal licorice may help symptoms, too. Just make sure it’s deglycyrrhizinated licorice. Whole licorice contains glycyrrhizin, which can raise blood pressure. Deglycyrrhizinated licorice (DGL), on the other hand, is an effective natural remedy that increases the mucous coating of the stomach, making it more resistant to the effects of acid. And there’s some speculation that taking digestive enzymes (such as bromelain, which is found naturally in pineapples) can help aid digestion, and, therefore, control heartburn.

Unfortunately, GERD has a high recurrence rate because there is no medication that can correct the underlying cause of the disease. Most people, however, get adequate symptom control (which leads to esophageal healing) through a combination of lifestyle and diet modifications, and especially by making Kangen Water® a part of their life.

So don’t just live with it and pop antacids!

Resources and links:
1. International Foundation for Functional Gastrointestinal Disorders (IFFGD): GERD Information Resource Center
2. National Institutes of Health: National Digestive Diseases Information Clearinghouse (NDDIC)
3. WebMd: Information on GERD: www.WebMD.com
4. Medscape Search: GERD: www.Medscape.com
5. Kangen Water: www.GetYourPurpleWater.net
[i] American College of Gastroenterology: http://patients.gi.org/topics/acid-reflux/
[ii] Discovery Fit and Health: http://health.howstuffworks.com/diseases-conditions/digestive/how-common-is-gerd.htm

[iii] Everhart, J. E. (Ed.). (1994). Digestive diseases in the United States: Epidemiology and impact. (NIH Publication No. 94-1447). U.S. Department of Health and Human Services, National Institutes of Health, National Institute of Diabetes and Digestive and Kidney Diseases. Washington, DC: U.S. Government Printing Office.

[iv] Ibid.

© 2012 Lucho Crisalle, CEO, Exercise & Nutrition Works, Inc.

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The simple answer as far as increasing our energy, is yes, due mainly to the fact that more and more Americans are deficient in Vitamin B12. There is not a solid body of evidence supporting the idea B12 helps you lose weight, but it may help if you are deficient in B12, as deficiencies have been shown to cause fatigue as well as a reduced rate of metabolism.

Vitamin B12, or Cobalamin, is the largest and most complex vitamin we’ve isolated and studied. Deficiencies may lead to pernicious anemia, poor appetite, failure to thrive (growth failure in children), tiredness and reduced energy, nervousness, depression, sleep disorders, changes in mood, and more.

Here’s a little background. Your body depends on vitamin B12 for a multitude of functions:

• It helps maintain normal energy levels
• It is involved in the metabolism of carbohydrates and fats
• It supports alertness, and other neurological activity
• It works with homocysteine levels for healthy heart function
• It reduces stress and may promote sleep
• It is involved in optimum immune function

Vitamin B12 is necessary for carbohydrate, fat and protein metabolism. It helps in the formation and regeneration of red blood cells, which is how it helps prevent anemia. B12 maintains a healthy nervous system; promotes growth in children; and increases energy. Not available in plants, this vitamin is found in animal sources including beef, liver, blue cheese, eggs, fish, milk, and milk products.

Because Vitamin B12 is only found in animal sources, vegans are especially prone to B12 deficiency, as they depend on plants for all their nutrients. (I suggest foods fortified with B12 for my clients who are vegans: some breakfast cereals and plant milks.)

The natural process of aging, or getting older, causes there to be less available B12 in your blood. This is due to the lining of your stomach gradually losing its ability to produce hydrochloric acid, necessary to release vitamin B12 from your food.

There are other contributing factors to our reduced B12 status. Popping antacids such as Tums, or taking anti-ulcer drugs that lower stomach acid secretion will reduce the ability to absorb vitamin B12.

Another cause of reduced B12 levels in some people is “food-cobalamin malabsorption syndrome.” This can happen when the stomach lining loses its ability to create intrinsic factor, which is a protein that binds to B12 so that it can be absorbed in the small intestine. Often, patients that undergo gastric bypass surgery lose their ability to make intrinsic factor as it is made in the lower part of the stomach, which is often removed in such surgeries.

Very low B12 intakes and/or the inability to absorb B12 (such as seen in the two cases stated above), can cause anemia and nervous system damage.

So, I usually recommend vegans, anyone suspecting B12 deficiency, and all folks over 60, to take a supplement of B12. It is important to take at least 10 mcgs per day, (it is a water soluble nutrient, so taking more has little downside risk). Also, at the same time, take a good Vitamin B-complex, as it is important to supplement all of the B vitamins together -they are integrative in their processes. An over-consumption of one B vitamin can counterbalance the others.

So, the bottom line is: While B12 may not be the universal magical energy-panacea I often see claimed, a deficiency of this nutrient certainly needs to be ruled out. And it may just be exactly what you need!

By now you know that we do not believe in the one-size-fits-all approach to anything. Try supplementing with B12 and see what difference(s), if any, you feel. Note that it takes quite some time to become B12 deficient, so if after a month or so of taking the product, you go off of it and you notice no difference in energy, overall well being, etc. it may not mean that you did not need to supplement, it just may be that you have not been off of the supplement long enough to become deficient.  However, if you notice a marked difference, chances are you may have been one of the many who is deficient in this vitamin.

Resources and Links:

1. “Are vitamin B-12 injections helpful for weight loss?“ http://www.mayoclinic.com/health/vitamin-b12-injections/AN01400
2. Foods high in B12: http://www.healthaliciousness.com/articles/foods-high-in-vitamin-B12.php
3. National Institutes of Health: Dietary Supplement Fact Sheet: http://ods.od.nih.gov/factsheets/vitaminb12/
4. Wikipedia: B12: http://en.wikipedia.org/wiki/Vitamin_B12
5. B12 Studies: www.Medscape.com http://search.medscape.com/news-search?newSearchHeader=1&queryText=B12

© 2012 Lucho Crisalle, CEO, Exercise & Nutrition Works, Inc.

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Although the “trans” in the term “trans fats” refers to their bond configuration, it might as well stand for transformed!!! Here’s why…these fats are altered or “transformed” from a liquid to a solid for the sake of shelf life. But they come with some risks.

You may have heard on the news that in the last few years, state and local regulations have changed to reduce the amount of trans fats allowable in foods, including baked goods and restaurant servings. Although the restaurant industry has fought back to some degree, things are still moving in the direction towards eliminating trans fats. The public is becoming much more aware of the dangers of ingesting these fats and at the same time becoming more confused about them. Let’s clear things up for them (and you) in this short article.

What are Trans Fats?

First, let’s look at the three different types of fat: unsaturated (most vegetable oils), polyunsaturated (soft margarines, essential fatty acids like omega 3 and omega 6 from fish and nuts), or fully saturated (coconut oil, hard margarines). The term “saturated” refers to the type of chemical bond (single or double) between the carbon and hydrogen atoms as well as how many hydrogen atoms are attached to these bonds.

When it comes to the arrangements of bonds around a carbon atom, there is “cis” and “trans.” Trans- prefix comes from the Latin meaning "across". Cis- prefix also from the Latin meaning “on the same side.” The images below show a trans configuration on the left (the green “atoms” are across from each other…) and a Cis configuration on the right (the green “atoms” are on the same side as each other…).

How are Trans Fats Created?

Trans fats are made by adding hydrogen bubbles to oils. This causes the oils to become and remain solid at room temperature, making them more “user friendly” for the process of making crackers, cookies, doughnuts, and other foods that require long shelf life. This process of adding hydrogen to oils to turn them from a liquid into a solid is called “hydrogenation” and yields “partially hydrogenated oils” which are solid in consistency. However, a small amount of trans fat is found naturally, primarily in dairy products, some meat, and other animal-based foods.

Hydrogenation increases shelf life and flavor stability of foods containing trans fats. Most trans fats can be found in vegetable shortenings, some margarines, snack foods, and other foods made with or fried in partially hydrogenated oils.

What are the Consequences Associated with Trans Fat Intake?

Scientific evidence shows that consumption of saturated fat, trans fat, and dietary cholesterol raises low-density lipoprotein (LDL), or "bad" cholesterol levels, which increases the risk of coronary heart disease (CHD). According to the National Heart, Lung, and Blood Institute of the National Institutes of Health (NIH), more than 12.5 million Americans have CHD, and more than 500,000 die each year from CHD or complications from CHD. That makes CHD one of the leading causes of death in the United States.

Although saturated fat is the main dietary culprit that raises LDL, trans fat and dietary cholesterol also contribute significantly when consumed in high concentrations.

The Food and Drug Administration has required that saturated fat and dietary cholesterol be listed on food labels since 1993. They added the requirement, in 2006, that trans fats be listed as well. Now you can look at the Nutrition Facts panel and know how much of all three–saturated fat, trans fat, and cholesterol–are in the foods you choose. Identifying the levels of these different types of fats gives you information you need to make good food choices that help reduce the risk of CHD. This information is of particular interest to people concerned about high blood cholesterol and heart disease.

If consumers follow recommendations, e.g. selecting lean meats, trimmed of all visible fat, choosing reduced or low-fat dairy products, and limiting the intake of baked foods such as cakes, pastries, pies, and biscuits, they will not only lower the amount of saturated fat, but also the amount of trans fats they consume. Not to mention their overall calories.

Let’s Cut the Fat and Get to the Truth:

Unfortunately, consumer groups and the media have made a huge issue about trans fats when they really may not be as bad as we are told. Yes, you did just read that… You’ve read this far to get to the whole truth, so here is some information on trans fats so you may be better informed:

As mentioned above, when vegetable shortening and margarine have undergone a process called "hydrogenation," unsaturated oils are converted to a more solid form of fat by “saturating the bonds with hydrogen atoms” which changes the molecular structure form a “cis” bond to a “trans” bond, hence the name of “trans fats.” Trans fats are found in all kinds of processed foods and are presently listed on the label as "partially hydrogenated fats or oils" (until the new law is fully implemented and the actual grams of trans fats will be disclosed on all food labels).

These transformed fats are called trans-fatty acids and are potentially more dangerous to our bodies than saturated fats.

Now here’s the important part: Ingested in small quantities, our bodies will burn trans fats off as energy and conserve the natural fatty acids for more important functions. However, if there is an over consumption of trans-fatty acids which exceeds our bodies capacity to break them down, disease begins to manifest because our body attempts to use these altered molecules for vital structures and functions (such as using them for new cell membrane or “phospholipid bilayer construction). It is highly recommended to limit consumption of trans fatty acids for this reason. Margarine, which is loaded with trans-fatty acids, should be used sparingly even though it is "lower in saturated fats." Estimated average intake of trans-fatty acids is about 12 grams per day in the U.S., of which 95% comes from partially hydrogenated vegetable oil products. The rest are from animal products, mainly beef and butter.

Although the process of hydrogenation leads to the formation of trans fats, there are other processes such as fractionation that can yield hydrogenated oil without the formation of a trans fat. Therefore, the old rule of thumb directing us to look for the word “hydrogenated” in a label to identify the presence of a trans fat, no longer stands. Luckily, new government regulation requiring manufacturers to list trans fats now in effect will do away with all the guess work, although it will cause some confusion when uninformed consumers see “hydrogenated oils” as part of the ingredients and do not see trans fats listed in the Nutrition Facts label.

I am all for listing the amounts and for full disclosure of what is in our foods. However, when it comes to limiting our choices, I believe that creates a problem. One of these problems is that many states are looking into banning or limiting the use of trans fats completely. New York and California are two that have already done so. This may not be a good thing, as one of the benefits of trans fats is that they maintain the shelf life and texture manufacturers (and consumers) want for certain products in much smaller amounts than needed when using saturated fats in their place. If trans fats are further “regulated,” manufacturers will take them out completely…and have no choice but to replace them with saturated fats.

Our favorite protein bars only had .46g of trans fats per serving and a total of 8g of fat. The manufacturers opted to do away with the trans fats to go along with the “trans free trend” and their product now has 14g to 16g of saturated fats. If more legislation is passed to ban or limit trans fats, the amount of saturated fats in our food supply will increase tremendously and will in no way better the cardiovascular health of our country, especially when consumers tend to have a much smaller trans fat intake than saturated fat intake.

Aren’t you glad you read this article and will be one of the few consumers knowing what to look for? Remember, when you see something is labeled as “trans fat free,” be sure to look at the amount of saturated fat it contains. The recommendation in saturated fat consumption is as follows: our diets should consist of no more than 30% total fat, and out of that 30% no more than 10% should come from saturated fats.

How do we translate this into “useful information?” Here it goes: If you are consuming 2000 calories per day, as stated above, it is recommended that no more than 30% of your daily caloric consumption come from fat.  30% of 2000 is 600, meaning that no more than 600 out of those 2000 calories should come from fat.

10% of 600 is 60, so no more than 60 calories of your entire day’s fat consumption should come from saturated fats. Being that a gram of fat has nine calories, you should have no more than 6.66666666g of saturated fat (60 divided by 9) per day.

Just so we get an idea of what this means, remember my favorite protein bar from the above paragraph? It used to only have 8g of total fat, less than one gram of saturated fat, and only .46g of trans fats. Now it contains 14g of total fat and 6 of those 14 are saturated fat. This means that I am now getting almost TWICE THE TOTAL FAT and SIX TIMES MORE SATURATED FAT….but zero trans?!?!?

Now, run to your fridge and pantry and see what the saturated fat of a “typical” serving of your favorite snack consists of…you may be surprised how the amounts of saturated fats have increased in the name of ….well…”health?”

It is back to the old adage “Moderation in all things.” This applies particularly when the types and quantities of fats are concerned. This is why in our Certified Fitness Nutrition Specialist™ home study course we teach not to concentrate on “calories” but more so on what the calories are composed of: the amount of protein, the amount of carbohydrates, and the amount of fat, and how to determine the right amount for each person based on the individual and not a “one-size-fits-all, calories-in, calories-out” model.

© 2012 Lucho Crisalle, CEO, Exercise & Nutrition Works, Inc.

WANT TO USE THIS ARTICLE IN YOUR E-ZINE OR WEB SITE? You can, as long as you include this blurb with it: “Lucho Crisalle, CEO of Exercise & Nutrition Works, Inc., internationally recognized expert in the field of nutrition and supplements is the creator of the Certified Fitness Nutrition Specialist program! To learn more and get 20 FREE Videos and your copy of our FREE SPECIAL REPORT “Food for Thought & Money in The Bank“ click HERE

Bibliography and Studies on Trans Fats

1. Roan, Shari (28 January 2011). "Trans fats and saturated fats could contribute to depression". Sydney Morning Herald. Retrieved 8 February 2011.
2. Thomas LH, Jones PR, Winter JA, Smith H. Hydrogenated oils and fats: the presence of chemically-modified fatty acids in human adipose tissue. American Journal of Clinical Nutrition. 1981; 34:877-86.
3. Mozaffarian D, Katan MB, Ascherio A, Stampfer MJ, Willett WC. Trans fatty acids and cardiovascular disease. N Engl J Med. 2006 Apr 13;354(15):1601-13.
4. Food and nutrition board, institute of medicine of the national academies (2005). Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids (Macronutrients). National Academies Press. p. 423.
5. "Trans fat: Avoid this cholesterol double whammy". Mayo Foundation for Medical Education and Research (MFMER). Retrieved 2007-12-10.
6. Ascherio A, Hennekens CH, Buring JE, Master C, Stampfer MJ, Willett WC. Trans-fatty acids intake and risk of myocardial infarction. Circulation. 1994; 89:94-101.
7. Katan MB, Zock PL, Mensink RP. Trans fatty acids and their effects on lipoproteins in humans. Annual Review of Nutrition. 1995; 15:473-93
8. "Palm Oil Not A Healthy Substitute For Trans Fats, Study Finds". Science Daily Website: Science News. ScienceDaily LLC. 2009-05-11. Retrieved 2010-05-12.
9. Kerkstra, Patrick; Stoiber, Julie (2007-02-09). "Ban gives Phila. a healthy lead in trans-fat fight". Philadelphia Inquirer. Retrieved 2010-12-30.
10. Food Labeling: Trans Fatty Acids in Nutrition Labeling. Government Publishing Office.
11. "FDA requires trans fatty acid labeling for foods and dietary supplements". Allbusiness.com. Retrieved 2011-07-14.
12. Mozaffarian D, Pischon T, Hankinson SE, et al. Dietary intake of trans fatty acids and systemic inflammation in women. American Journal of Clinical Nutrition. 2004; 79:606-12.

Glutamine is the most abundant amino acid in the body, making up 60 percent of the amino acids in skeletal muscle. It is a true super nutrient! It increases growth hormone levels, encourages lean body mass, and promotes muscle growth. It supports brain function, immunity and intestinal cells. Athletes and bodybuilders choose Glutamine as it helps buffer lactic acid, which tires muscles and reduces performance. Those training for endurance sports often take Glutamine to reduce cramps caused through repetitive motion. Plus, glutamine actually helps you store muscle glycogen, the primary fuel source for intense exercise. 

And since this amino acid has a mildly sweet taste, and is readily absorbed from the intestinal tract, supplementation is easy and pleasant.

In a nutshell, the primary benefits of L-Glutamine have been found to be:

• prevention of muscle break down and support in fat loss (from increased muscle as well as increased production of human growth hormone)
• support of enterocytes (intestinal lining cells) through which all nutrients are absorbed
• improved or increased immune system
• clarity of thought and better muscle contractions as it is the amino acid found in highest concentration in spinal and cerebral fluid.

So, what is L-Glutamine?

L-Glutamine is the most abundant “free” amino acid in the body, but it is considered a “non-essential amino acid” since it can be synthesized (made) in the body from glutamate. However, scientists have classified glutamine as a “conditionally essential” amino acid, because under certain conditions (such as severe stress), glutamine may be needed in much higher amounts.  Additionally, glutamine has been found in higher concentrations than other amino acids in vital tissues including the brain, intestinal mucosa cells, immune cells, and in skeletal and smooth muscle.

Technically, Glutamine acts as a nitrogen shuttle by picking up and dropping off nitrogen around the body.  Nitrogen is an essential component of DNA (the genetic material of life) and vital for muscle building. Glutamine also converts to alpha-ketoglutarate, an essential nutrient to create energy via the Krebs cycle. 

Safety & Side Effects

More and more research continues to show significant results with the supplementation of L-Glutamine without negative side effects even up to 60g per day for the ultra-intense training athlete.

Recommended Dosing

L-Glutamine is recommended for intense training athletes, those subject to immune toxins or weak immune systems, and post surgery and irritable bowel syndrome (IBS) patients.  Normal dosing ranges from 2g per day up to 60g per day. Optimal dosing is 5-10g per day in divided doses.  This is a perfect supplement for flu and cold season as well as year round. 

For increased GH release, take 10g L-Glutamine upon waking on an empty stomach, as well as before bed. It is also highly recommended to be taken pre and post workout.

With all the benefits glutamine offers, and available at a more than reasonable price, it only makes sense to make this one of your primary supplements.

Now you can build up your immune system and enhance your physical performance, all in one super supplement!

MORE INFORMATION:

Glutamine and Skeletal Muscle

In muscle, the concentration of free glutamine appears to influence whether muscle will break down (low glutamine content) or build (high glutamine content). Athletes suffering from continuous fatigue have shown to have decreased blood glutamine concentrations that persist for extended periods of time. These decreased concentrations may hinder immune health and lead to slower recovery times following exercise and physical stress. Subjects supplementing with oral glutamine show elevated plasma concentrations of both glutamine and growth hormone, suggesting glutamine’s potential benefit in terms of body composition.

Additional Benefits of L-Glutamine

Glutamine is also a major contributor to proper functioning of the intestines. By serving as an energy source for these highly active cells, many studies have demonstrated the critical role of glutamine as the predominant fuel for intestinal epithelium and its vital action in maintaining intestinal structure and function in stress-related situations.

Patients recovering from strenuous physical activity have an increased demand for glutamine. This is probably the result of increased use by the immune system and the decreased integrity of the traumatized tissue. Following stressful physical demand, amino acids become vital for the healing process. Glutamine has proven to be essential during this time because the demand may exceed that which can be obtained from muscle stores.  A study at the Geisinger Medical Center noted that increased muscle breakdown following extreme physical activity was in part due to glutamine deficiency. From their observations the researchers concluded that glutamine supplementation will prevent muscle breakdown and enhance the healing process. Lastly, there is evidence showing glutamine to be helpful for alcohol addiction. In an early study, alcohol consumption was curbed slightly when 1,000mg of glutamine was administered orally.

Support for Immune Health

It is well understood that immune health is dependent on macrophages and lymphocytes (a type of white blood cells). Glutamine levels are very high in white blood cells, and in experimental cell cultures, lymphocytes were less efficient when glutamine was reduced. When glutamine was added to the culture medium, lymphocyte reproduction significantly rebounded to a normal rate. A further study showed that lowered glutamine concentrations reduced adequate immune health underscoring the importance of supplementation for individuals whose immune status is stressed by heavy physical activity.

Support for Neurological Health

Because glutamine is one of the most abundant amino acids in cerebrospinal fluid, it readily enters the brain where it can serve as a precursor to the neurotransmitter gamma-aminobutyric acid (GABA). GABA and serotonin are vital neurotransmitters with various functions including enhanced sense of well being and calmness. In one study performed at St. Joseph’s Hospital in Phoenix, researchers showed that glutamine supplementation helped to maintain amino-acid concentration in brain tissue, increased the uptake of tryptophan and enhanced synthesis of serotonin.

© 2012 Lucho Crisalle, CEO, Exercise & Nutrition Works, Inc.

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