Magnesium can help beat Depression

5-Hydroxytryptophan (5-HTP) is an amino acid that your body naturally produces. Your body uses it to produce serotonin, a chemical messenger that sends signals between your nerve cells. Low serotonin levels are associated with depression, anxiety, sleep disorders, weight gain and other health problems ( 1 , 2 ). Therefore, increasing your body’s production of serotonin may have various benefits. For this reason, serotonin-producing 5-HTP supplements have become increasingly popular. Here are 5 potential health benefits of 5-HTP, based on science. 1. It Can Aid Weight Loss by Increasing Feelings of Fullness � �Share on Pinterest 5-HTP may increase feelings of fullness, causing you to eat less and lose weight . Weight loss can increase the production of hormones that make you feel hungry. These feelings of constant hunger can make losing weight unsustainable in the long term ( 3 , 4 , 5 ). 5-HTP may counteract these hunger-inducing hormones, working to suppress appetite and help you lose weight (6). In one study, 20 people with diabetes were randomly assigned to receive either 5-HTP or a placebo for two weeks. The results showed that those who received 5-HTP consumed approximately 435 fewer calories per day, compared to the placebo group ( 7 ). What’s more, 5-HTP primarily inhibited the intake of calories from carbohydrates, which was associated with better blood sugar control ( 7 ). Many other studies have also found that 5-HTP increased feelings of fullness and aided weight loss in overweight or obese people ( 8 , 9 , 10 , 11 ). Moreover, animal studies have shown that 5-HTP may reduce excessive food intake due to stress or depression ( 12 , 13 ). SUMMARY 5-HTP is likely effective at increasing feelings of fullness, which may help you eat less and lose weight. 2. Helps With Depression by Increasing Serotonin Levels The effects of 5-HTP on symptoms of depression have been well studied. While the exact cause of depression is largely unknown, some researchers believe that a serotonin imbalance may influence your mood in a way that leads to depression ( 14 , 15 ). 5-HTP supplements are thought to treat depression by increasing serotonin levels. In fact, several small studies have found that 5-HTP reduced symptoms of depression. However, two of them did not use placebos for comparison, limiting the strength of their findings ( 16 , 17 , 18 , 19 ). Similarly, another analysis concluded that 5-HTP may help treat depression ( 20 ). However, much of the research suggests that the potential antidepressive effects of 5-HTP are stronger when combined with other substances or antidepressant medications, compared to when they are used alone ( 17 , 21 , 22 , 23 ). Moreover, many reviews conclude that additional, high-quality studies are needed before 5-HTP can be recommended as a treatment for depression ( 24 , 25 ). SUMMARY 5-HTP supplements increase serotonin levels in your body, which may improve symptoms of depression, especially when used in combination with other antidepressant substances or medications. Nonetheless, more research is needed. 3. Improved Symptoms of Fibromyalgia Supplementing with 5-HTP may improve symptoms of fibromyalgia, a condition characterized by muscle and bone pain, as well as general weakness. There is currently no known cause of fibromyalgia, but low serotonin levels have been associated with the condition ( 26 ). This has led researchers to believe that increasing serotonin levels through 5-HTP supplements may benefit people with fibromyalgia ( 27 ). Indeed, early evidence suggests that 5-HTP may improve symptoms of fibromyalgia, including muscle pain, sleep problems, anxiety and fatigue ( 28 , 29 , 30 ). In one study, people with fibromyalgia who were given 5-HTP in combination with a type of antidepressant medication called monoamine oxidase inhibitors (MAOIs) reported significantly reduced pain ( 31 ). However, not enough research has been conducted to draw any clear conclusions about the effectiveness of 5-HTP at improving fibromyalgia symptoms. SUMMARY 5-HTP can boost serotonin levels in your body, which may help relieve some symptoms of fibromyalgia. Nonetheless, more research is needed. 4. Could Help Reduce Migraine Frequency 5-HTP is said to help with migraines , which are throbbing headaches that are often accompanied by nausea or disturbed vision. While their exact cause is debated, some researchers believe they are triggered by low serotonin levels ( 32 , 33 ). One study in 124 people compared the ability of 5-HTP and methysergide, a common migraine medication, to prevent migraines ( 34 ). It found that supplementing with 5-HTP daily for six months prevented or significantly decreased the number of migraine attacks in 71% of participants ( 34 ). In another study in 48 students, 5-HTP produced a 70% decrease in headache frequency, compared to an 11% decrease in the placebo group ( 35 ). Similarly, many other studies have found that 5-HTP may be an effective treatment option for people with migraines ( 30 , 36 , 37 ). SUMMARY 5-HTP may help you have fewer migraines by increasing your serotonin levels. 5. Can Promote Sleep by Increasing Your Melatonin Production 5-HTP produces serotonin, which can be converted into the hormone melatonin. Melatonin plays an important role in regulating sleep. Its levels begin to rise in the evening to promote sleep and fall in the morning to help wake you up. Therefore, supplementing with 5-HTP may promote sleep by increasing melatonin production in your body. One human-based study showed that a combination of 5-HTP and gamma-aminobutyric acid (GABA) significantly reduced the time it took to fall asleep, increased sleep duration and improved sleep quality ( 38 ). GABA is a chemical messenger that promotes relaxation. Combining it with 5-HTP likely has a synergistic effect ( 38 ). In fact, several animal and insect studies suggest that 5-HTP improves sleep quality and that the effect is greater when combined with GABA ( 39 , 40 ). While these results are promising, the lack of human-based studies makes it difficult to recommend 5-HTP for improving sleep quality, especially when it is used in isolation. SUMMARY 5-HTP may promote sleep by increasing melatonin production, an important sleep-regulating hormone. Possible Side Effects of 5-HTP Some people may experience nausea, diarrhea, vomiting and stomach pain when taking 5-HTP supplements. These side effects are dose-dependent, meaning they get worse when increasing your dose ( 34 ). To minimize these side effects, start with a dose of 50–100 mg two times per day and increase to the appropriate dose over a two-week period ( 41 ). Some medications increase serotonin production. Combining these medications with 5-HTP may cause dangerous serotonin levels in your body. This is called serotonin syndrome, a potentially life-threatening condition ( 42 ). Medications that may increase your body’s serotonin levels include certain antidepressants, cough medicines or prescription pain relievers. Since 5-HTP may also promote sleep, taking it with prescription sedative medications, such as Klonopin, Ativan or Ambien, may cause too much sleepiness. Due to the potential for negative interactions with other medications, consult your doctor or pharmacist before taking 5-HTP supplements. When buying supplements, look for the NSF or USP seals, which indicate high quality. These are third-party companies that ensure supplements contain what they claim on the label, without impurities. SUMMARY Some people may experience side effects when taking 5-HTP supplements. Talk to your doctor before supplementing with 5-HTP to ensure it’s safe for you. 5-HTP Dosage and Supplement Instructions As a supplement, 5-HTP comes from the seeds of an African shrub known as Griffonia simplicifolia . These supplements are not the same as L-tryptophan supplements , which may also increase serotonin levels ( 43 ). L-tryptophan is an essential amino acid found in protein-rich foods, such as dairy products, poultry, meat, chickpeas and soybeans. On the other hand, 5-HTP is not present in foods and can only be added to your diet through a supplement ( 44 ). The recommended dose for 5-HTP depends on your reason for taking it. Here are some general guidelines to get you started: Weight management: 200–300 mg, 30 minutes prior to a meal ( 7 ). Mood enhancement: 50–100 mg, 3 times per day with meals. Use for at least one week to notice a beneficial effect ( 20 ). Fibromyalgia symptom relief: 100 mg, 3–4 times per day with meals. Use for at least two weeks to notice a beneficial effect ( 28 ). Migraines: 100–200 mg, 2–3 times per day with meals. Use for two to three weeks to notice a beneficial effect ( 34 ). Sleep aid: 100–300 mg, 30–45 minutes before bed. Stack with GABA to increase effectiveness ( 38 ). SUMMARY How much 5-HTP you should take depends on your reason for using it. The Bottom Line Your body converts 5-HTP into serotonin, a substance that regulates appetite, pain sensations and sleep. Supplementing with it is an effective way to boost your serotonin levels. Higher serotonin levels may provide many benefits, such as promoting weight loss, improving the symptoms of depression and fibromyalgia, decreasing the frequency of migraine attacks and helping you sleep better. Minor side effects have been linked to 5-HTP, but they can be minimized by starting with smaller doses and increasing the dosage gradually. Given that 5-HTP may negatively interact with several medications, talk to your doctor to ensure it’s safe for you to use.

Creapure Review – Should You Buy It? Creapure is a pure creatine formula that promises to boost athletic performance, brain function, and memory using the power of German-made creatine. Here’s our Creapure review. What is Creapure? Creapure is a bodybuilding supplement made by AlzChem AG, a German chemical manufacturer. It’s a form of creatine monohydrate that claims to be more effective and efficient than traditional creatine. By taking Creapure daily, you can purportedly enjoy improved exercise recovery and performance while building strength and energy – similar to the benefits of traditional creatine. Creapure is just 100% pure creatine manufactured in Germany. It doesn’t contain any additives, stimulants, or things you find in other bodybuilding supplements . It’s just a pure creatine supplement. You can’t buy Creapure directly from the German manufacturer. Instead, supplement manufacturers license the formula from AlzChem AG and then sell it around the world. Integrated Supplements sells one popular Creapure supplement, for example. How Does Creapure Work? Creapure is made in the human body every day. It’s present in every human cell, where it functions as a storehouse for energy. Your body spends this energy when you need to perform physical and mental tasks. Our bodies make creatine using amino acids like glycine, arginine, and methionine. It’s produced in the liver, kidneys, and pancreas before being transported to cells all across your body via the bloodstream. However, our bodies only have a certain amount of creatine available. By supplementing your body with additional creatine, your body can produce more energy. Creatine provides energy to your body by working like a battery: creatine “charges” your low-energy adenosine triphosphate (ATP) into high-energy ATP. ATP is the number one energy source used by your cells. This activity then boosts your body’s energy, helping you complete physical and mental tasks. If that doesn’t make any sense to you, then just trust the science: creatine is backed by thousands of studies that have taken place over the years. It’s one of the most widely-recognized and proven bodybuilding supplements in the world today. It’s used by athletes, bodybuilders, and average fitness enthusiasts all over the world. After you consume Creapure, the creatine travels to your intestines before being absorbed into the bloodstream. In two hours, your blood plasma reaches maximum creatine concentration. Recommended Creapure Dosage The makers of Creapure recommend taking a daily dosage of 3 grams. You should take Creapure with caffeine-free drinks like water, fruit juice, or warm tea. If you’re having trouble dissolving Creapure and creatine in your liquid, then warm drinks (like tea) can help improve solubility. Drinking lots of fluid is extremely important when taking creatine. As a general rule of theme, you should be drinking 100mL of fluid for every 1 gram of creatine. You should also drink plenty of fluid after consuming the creatine to ensure maximum absorption. You should avoid taking too much caffeine when taking creatine. Here’s what the makers of Creapure have to say about combining the two: “Taking large doses of caffeine (5 mg per kg body weight per day) cancels the ergogenic (performance enhancing) effect of creatine. Smaller amounts of caffeine (for example, 1–2 cups of coffee), on the other hand, do not seem to have an adverse impact on the effects of creatine.” It’s also important to note that taking higher doses of creatine does not appear to provide any additional benefits, so you should aim to stick to the 3 gram dose per day. Why Should You Use Creapure Instead of Other Creatine Supplements? Creapure is just pure creatine. So why would you use Creapure instead of another, cheaper creatine supplement? Well, Creapure is 100% pure creatine. When you see creatine supplements sold online, you may assume they contain 100% pure creatine, but that’s rarely the case. In fact, many creatine supplements are manufactured in China and contain harmful ingredients like thiourea. Chinese manufacturers use a low-cost creating production process that introduces significant risk of thiourea contamination. Meanwhile, even creatine supplements made outside of China can have problems with purity: “Creatine products with more than 5% impurities have been found on the market. The manufacturing conditions and handling of raw materials are crucial factors for determining the quality of creatine monohydrate. Inferior raw materials or substandard cleaning results in larger amounts of impurities such as dicyandiamide, creatinine, and dihydrotriazine”, AlzChem AG explains. Creapure, on the other hand, is tested for impurities using high pressure liquid chromatography, or HPLC. Because of this, Creapure claims to be the leader in quality in the creatine market. Who Makes Creapure? Creapure has been manufactured in Germany since the mid-1990s. The supplement is made by AlzChem AG and is the only creatine made in Germany. Today, Creapure has offices on five continents around the world. In addition to making Creapure, AlzChem AG makes a wide variety of other chemical products, formulas, and additives, including chemicals used in metallurgy, agriculture, nutrition, renewable energy, and more. Should You Use Creapure? The benefits of creatine are well-established. Thousands of studies have shown that creatine can boost endurance and muscle growth while also enhancing cognitive activity. It’s a safe and helpful supplement used by athletes, bodybuilders, and fitness enthusiasts all over the world. Unfortunately, many creatine supplements come with purity problems, containing only 95% pure creatine and 5% other ingredients – like harmful toxins and additives. Creapure promises to avoid that problem by making its creatine in Germany to strict manufacturing quality standards. All batches are tested using high pressure liquid chromatography to ensure their purity and quality. If you enjoy the benefits of creatine and want to protect your body and avoid harmful toxins, then Creapure may be the right bodybuilding supplement for you.

CLA (conjugated linoleic acid) is a naturally occurring fatty acid, similar to an omega-6 fatty acid but with health benefits for skin and weight loss. It's one of the "good fats," present in foods such as beef and dairy products, but only in low levels. Ironically, beef and dairy products are the same foods that are also high in what we think of as "bad fats," or saturated fats, so obtaining enough CLA through diet alone is problematic. Also ironically, even though CLA is a fat, studies show that 1.4-3.0 grams per day of CLA will lead to overall body-fat loss.1,2 And yet, to get that much CLA into your system naturally, you'd have to consume upwards of 2 pounds of beef, a pound of cheese, or 100 ounces of milk every day! Increased consumption of CLA doesn't have to come from dairy products or beef, however, as the benefits of CLA can be achieved through supplementation. Why Is CLA Good? It might seem weird that a fatty acid could help reduce body fat while increasing lean muscle mass, but that's what the science suggests! While technically a trans fat, CLA is naturally represented in our food sources and is different than industrial-produced trans fats, such as vegetable oil. Like many naturally occurring agents, CLA has an organic, meaningful place in our diet. Can CLA Help Me Lose Weight? Even though conjugated linoleic acid is a trans fat, there's a purpose for this one! Specifically, CLA helps reduce the urge for unneeded food intake and inhibits the production of additional fats. Basically, CLA is a special type of fat that takes the place of our need for other, unhealthy fats. CLA hardwires us to stay lean and clean, helping us to burn the calories that already exist, instead of craving additional calories that serve no purpose. A recent study investigating the effect of 4.2 grams of CLA per day in 53 healthy individuals showed a significant decrease (3.8 percent) in body fat compared with individuals not taking CLA. An additional study in obese and overweight populations demonstrated that at least 3.4 grams of CLA per day for a period of 12 weeks was actually necessary to see a significant reduction in body fat. In other words, without CLA intake there was no significant fat loss! What Are The Benefits Of CLA For Training? One trial, monitoring the benefits of CLA supplementation on muscle development, showed that consuming 7.2 grams of CLA per day, when accompanied by a bodybuilding regimen, led to an increase in skin-fold corrected arm girth, leg press gains, and overall body mass, as compared to a placebo group which performed the same routine without CLA. Are There Additional Benefits Of CLA? Research shows there are also CLA benefits for skin health, in addition to the benefits for weight loss. Because of this, CLA has been added to a number of popular skincare products. But you don't have to buy those products to get the benefits of CLA, so long as you're already supplementing with it. Why Don't I Have Enough CLA Already? Many people already consume a lot of beef and dairy products, so it would make sense to think that the amount of CLA in their bodies should be enough to get by on. Unfortunately, meat and milk production have changed over the years. Industrialized meat that is not grass-fed contains far less CLA than grass-fed meat, while dairy products from non-grass-fed cows also have less CLA in them than the dairy products from grass-fed cows. How Should I Take CLA? As with any supplement, some types of CLA, especially if not taken as recommended, may be difficult for the liver to process. CLA might also create an imbalance in breast milk fats, so it's recommended that nursing mothers put off CLA supplementation until their child is beyond nursing age. Other than that, taking CLA is simple: Capsules of a CLA supplement, in the manufacturer's recommended doses, should be ingested slightly before or during a meal. The stimulant-free capsules stack well with other products.