Vitamin B-12 Dietary Supplementation for Vegetarians.

Unfortunately, the majority of the population eats downright terribly. The typical diet is loaded with simple carbohydrates and saturated fat, both of which have the potential to lead to a number of cardiovascular diseases and weight-related conditions. One particular diet that is severely lacking in vitamins and nutrients is the vegetarian diet.

Types of Vegetarians

Vegetarians are grouped into four main categories:

· Lacto vegetarians are strictly against the intake of meat. They stick mainly to fruits, dairy, and veggies.

· Lacto-ovo vegetarians are slightly different from their above counterpart. The typical lacto-ovo diet contains eggs.

· Fruitarians primarily consume fruit, as the name implies. However, they also eat various seeds and nuts.

· Vegans steer clear of eggs, meat, and dairy. This form is the most strict vegetarian classification.

The Negatives

One of the biggest problems with the vegetarian lifestyle is the high likelihood of vitamin deficiency. Vitamin B-12, in particular, is rarely found in adequate amounts in the vegetarian diet. Vitamin B-12 is only found in dairy, eggs, meat, and poultry and is necessary for survival. It is responsible for red blood cell development and the central nervous system health. Those with a vitamin B-12 deficiency may experience fatigue, dementia, balance problems, vision disturbances, and hallucinations. In addition, vitamin B-12 deficiency may result in high levels of homocysteine. On the flip side this antioxidant has the potential to turn into a dangerous toxin at high levels.

Luckily, vegetarians have the option of countering deficiency with various diet supplements found on the market. Dietary supplements and vitamins are essential vegetarian. As far as vitamin B-12 deficiency, the dosage is recommended at 10 micrograms. For those following a vegetarian nutrition plan, consider consulting a doctor to determine the possibility of a deficiency. If you are lacking in vitamin B-12, you will likely be recommended to take one of the many dietary supplements or diet pills to supplement your nutrition.

Have a good weekend

Good luck to all that are competing this weekend!

Although creatine is an extremely well-researched supplement, there is still much confusion as to its use and benefits.

What exactly is creatine?

Creatine is a mixture of the amino acids arginine, methionine, and glycine. Creatine is not an amino acid itself, however. It is naturally produced in the body, but only in very small amounts. This is where creatine comes in as a supplement. Among the benefits of creatine supplementation include increased ATP regeneration and increased protein synthesis. Both of these benefits highlight creatine’s ability to aid in recovery and performance.

How do I take it in?

The transport of creatine within our bodies occurs in a regular basis. In addition, creatine may be taken in through various food sources, such as red meat. As far as supplementation is concerned, you have four options:

· Creatine Monohydrate – With the most research and cheapest prices backing it up, creatine monohydrate is currently the best choice on the market. but can have a few side effects such as water retention.

· Creatine Phosphate – Although the creatine phosphate is directly involved in the process of energy transfer, it can’t be pulled directly into the muscle through creatine supplementation. That being said, it’s not a very good option.

· Creatine Ethyl Ester – This particular creatine is supposedly the most efficient. It is much more easily absorbed than the other two types. However, more research is needed to confirm its true effectiveness.

Kre Alkalyn – this is a ph correct form of creatine monohydrate, which requires no loading plus it has no side effects, but costs a little more.

Creatine monohydrate should be taken as listed on the product bottle. Whether taken in capsule form or powder form, creatine monohydrate is usually ingested immediately prior to or immediately following a workout.

Non-Responders

A small portion of creatine monohydrate users, both capsule and powder form, have reported producing no response to supplementation. The reason for this non-responsiveness has not yet been determined, although it is believed to be linked to a variety of genetic factors.

Water Retention

Because creatine monohydrate pulls water into the cells, water retention is a high possibility. This retention is perfectly safe. However, some users may experience a bloated look and feel. While still safe, it is a side effect to take note of.

Is Creatine Monohydrate Supplementation Safe?

Doctors and researchers seem to be coming to the same general agreement as to creatine’s safety. No studies have shown negative side effects of creatine use, even over long periods of time.

In the typical human diet, calcium is often lacking. It’s to the point where calcium deficiency is a pretty common problem. As stated by the Federal government in the good old US of A, 21% of the United States population is actually taking in the right amount of calcium. That’s just a little too low for a truly healthy population.
Calcium deficiency is a potentially dangerous condition. Some of the problems associated with a lack of dietary calcium are bone thinning, osteomalacia, and osteoporosis. In addition, it is especially important to take in optimal amounts of calcium as a child. Rickets is a common condition caused by the lack of calcium metabolism during childhood. Hypertension and colon cancer are also possible risks.
As listed above, osteoporosis is one possible result of a below minimal dietary calcium intake. Unfortunately, this particular condition is often diagnosed much too late. Nearly ten million people in the United States have been diagnosed with osteoporosis that resulted from a lack of dietary calcium. To make it even worse, another 34 million individuals are at risk of developing this disease.
Insufficient dietary calcium intake occasionally results in the body pulling from teeth and bone calcium reserves. This is especially dangerous because both of these areas will become lighter and weaker. This weakness enhances the possibility of life-threatening fracture.
There are many more symptoms of calcium deficiency that may be easily observed. A couple of these symptoms include tooth decay and brittle nails. It is also important to understand that small amounts of calcium must be present in tissues and fluids for optimal body function. Without proper amounts of calcium, you may be subject to:
·    Muscle spasms
·    Pain in the joints
·    Cramping
·    Numbness
It should be clear at this point that calcium deficiency isn’t something to play around with. Luckily, there are a number of great dietary calcium supplements to boost your calcium intake. Although dietary calcium supplements have the ability to work wonders, you should first consult with your doctor to make sure that your dietary calcium intake is low enough to warrant use of these aids. Good sources of calcium rich foods are spinach, dairy, kale, Salmon, Tofu, Rhubarb, Okra, White beans, Baked beans, Broccoli, Peas, Brussel sprouts, Sesame seeds, Bok choy and Almonds

I love aloe vera, you can drink it, smear it or wear it.
Whether you use it as a dietary supplement or an ingredient in various beauty products, aloe vera performs well. Aloe vera is typically found in hot and fertile areas, however it is starting to be cultivated all around the planet. This dietary supplement is technically considered a member of the onion/garlic group and there are close to 300 different types of aloe vera. Of all these species, the most important is known as Aloe Barbadensis Miller.
This particular version of aloe vera contains 74 healthy nutrients. Some of these include vitamin B12, iron, calcium, zinc, and manganese. In addition, the dietary supplement aloe vera has been found to possess a variety of cosmetic and medical properties. Many aloe vera products may be found today in the form of healthy drinks, cleansers, and moisturizers.
As discussed above, aloe vera contains several medical properties. This herbal supplement may be used to combat diabetes, high cholesterol, and arthritis. Aloe vera is especially useful in wound healing. It also functions to fortify the immune system. Although aloe vera is not considered a medicine, it does have a number of during properties.
Aloe vera, as a dietary supplement, has also produced excellent results in the realm of skin disease. It has been shown to treat stretch marks, wrinkles, and pigmentations. Additionally, aloe vera has proved effective in patients suffering from diabetes and obesity. Its small molecular structure coupled with its cutting ability help to eliminate fat globules. However, the medical properties of the dietary supplement aloe vera are still under heavy debate. The beauty properties, on the other hand, are widely accepted, and when you run out of your hair gel, it makes a great substitution.

Backed by solid research and several studies, arginine is typically regarded as one of the most important amino acids. Amino acids are essentially the building blocks of the human body. Arginine is actually one of the non-essential amino acids. This simply means that it does not have to be obtained from the diet because it is produced in the body.
It is important to understand that non-essential does not refer to its importance. Our many building blocks, arginine included, are necessary for survival and provide us with a wealth of benefits. Arginine, in particular, has been shown to aid in hormone production, the building of muscle mass, and sexual health, just to name a few.
However, one of this amino acid’s most crucial benefits is its ability to maintain the health of the cardiovascular system. Research has shown that daily arginine doses of 6g may help to reduce the amount of LDL, or bad, cholesterol in the body. In addition, it may also drastically improve circulation.

There are also several studies that show arginine to have a “protein sparing” effect. In other words, it makes the maximum amount of protein available for musle growth. This particular effect has proven especially useful in the treatment of elderly patients who suffer from muscular atrophy or similar wasting conditions. As far as the athletic realm is concerned, this amino acid does stimulate growth hormone production which is believed to result in performance enhancement. Arginine also plays a role in the manufacture of creatine, an important compound that plays a large role in muscular strength.

Luckily, arginine deficiency is rarely found as long as the diet contains a fair amount of protein. This building block may be found within dairy products, meat such as beef, chicken, and pork, seafood, and various grains and nuts. A diet that contains regular intake of at least a few of these foods should easily prevent arginine deficiency.

Although this diet will prevent arginine deficiency, you may not experience the full benefits of this amino acid. This is exactly why arginine is so widely available on the supplement market. Arginine may be taken alone or coupled with other amino acids. Either way, supplementation will produce above and beyond results. Research has shown that arginine is safe and does not harm the body in any way. The only known side effect is the possibility of a few minor gastrointestinal upsets. Pregnant women, however, may experience potentially dangerous side effects and should consult a doctor before ingesting.

As a final note on this muscle building amino acid, arginine produces a free radical called nitric oxide. This free radical may potentially harm the body and its cells. This does not negate the positive effects of arginine, but simply serves as a warning to consider complimenting it with a quality selection of antioxidants.