Vitamins for Wellness

Paula Rothstein

Deeply disturbing is the only way one can describe the numerous reports of ill health exppressed by individuals consuming an artificial sweetener called aspartame. For years now I sincerely believed it was only a matter of time before asparatame in its many forms would be removed from the market but after years of use and thousands upon thousands of horror stories from very sick consumers, aspartame is now being used in more products than ever before.

By way of this article I would like to provide a general understanding of aspartame poisoning (also known as aspartame disease), spurring the reader forward to: (a) research the topic to acquire an even greater understanding; (b) recognize one’s own toxicity if it exists and take action; and/or (b) ravage one’s house and make a bonfire in the backyard with all illicit products found. But please, I beg of you, do not hand over your stash to a dieting relative; homeless shelter; or any other member of your immediate community in need of nourishment. The garbage container is the only place fit to receive this poison.

WHAT IS ASPARTAME?

Aspartame is the most common sweetening additive being used in approximately 6,000 consumer foods, beverages, multivitamins, frozen desserts, cereals, pharmaceutical products, and tabletop sweeteners sold worldwide. If a product is described as “reduced calorie”, “low calorie”, “reduced sugar”, “light” or “diet” then closely review the ingredients. Consider all of the following ingredients as relating to aspartame and avoid: Equal, NutraSweet, Spoonful, Benevia, NatraTaste, Canderel, Acesulfame-k or Sunette and in the European Union, it is also known under the E number (additive code) E951. In Australia, instead of aspartame, the words “Phenylketonurics: Contains Phenylaline” may be used.

Aspartame contains three major components: methanol, phenylalanine, and aspartic acid. All three chemicals individually have been shown to either stimulate brain cells to death, disturb hormone balances in the brain, or act as nerve poison. It is most certainly an unnatural and even life threatening substance.

Once aspartame reaches the small intestine, it is then broken down into methanol as a metabolic by-product called diketopiperazine (DKP). DKP produces a compound very similar to N-Nitrosourea, a powerful brain tumer-causing chemical. In addition, the methanol contained in aspartame breaks down into formic acid and formaldehyde. Formaldehyde accumlates near DNA and causes serious damage. It has been noted that if a drink containing aspartame is stored at temperatures exceeding 85 degrees for a week or more, there would be no aspartame left in the beverage, just the components it breaks down into, like formaldehyde, formic acid, and DKP. All of these substances are known to be toxic to humans.

On June 27, 1996, the FDA approved aspartame for use in goods which are heated thereby allowing this process to occur even before we consume the product. Perhaps they were thinking why wait until it gets to the intestines to become formaldehyde and DKP. Let’s just get on with the poisoning! I would bet money that no member of the FDA consumes products containing aspartame.

Some of the damage to our health may occur as a result of the rapid breakdown of aspartame causing spikes of phenylalanine and aspartic acid which can upset chemical balances and cross the blood-brain barrier, as well as unnatural spikes in levels of methanol in places the body does not normally encounter it as within metabolic processes, raising concerns as to its safe containment and elimination.

The effects of aspartame poisoning are known to be cumulative. For some it will take months, years, or even decades to show itself by way of neurological damage, others will not be able to tolerate even the smallest amount.

Aspartame is also known to cause birth defects so you can imagine small, developing children are particularly susceptible to its ill effects. You need to make certain that your child is not ingesting this chemical and certainly look into whether or not your child’s school is offering products containing aspartame.

SYMPTOMS OF ASPARTAME POISONING:

The following symptoms are listed on the Aspartame Consumer Safety Network Fact Sheet:

headaches, nausea, vertigo, insomnia, numbness, blurred vision, blindness and other eye problems, memory loss, slurred speech, depression, personality changes, hyperactivity, stomach disorders, seizures, skin lesions, rashes, anxiety attacks, muscle cramping and joint pain, loss of energy, symptoms mimicking heart attacks, hearing loss and ear ringing, and loss or change of taste.

Aspartame disease mimics or worsens the following conditions and should not be consumed even in the smallest quanity if afflicted:

Fibromyalgia, Arthritis, Multiple Sclerosis, Parkinson’s Disease, Lupus, Multiple Chemical Sensitivities, Diabetes, Epilepsy, Alzheimer’s Disease, Chronic Fatigue Syndrome, Lymphoma, Lyme Disease, Attention Deficit Disorder, Panic Disorder, Depression and other Psychological Disorders. Many reactions are quite serious, including seizures and death.

I personally know one woman who suffered for three years from vertigo, nausea, depression, anxiety attacks and ringing in the ear. She saw every specialist, tried numerous pharmaceutical drugs, even considered a recommended surgery. Her diet was never discussed to see if these symptoms were related to aspartame poisoning. On my advice she tried eliminating aspartame from her diet and the symptoms began to disappear. For three years, she suffered – missing numerous days at work – and yet one small diet change allowed her to regain her life. Giving up aspartame.

ARE YOU SUFFERING FROM ASPARTAME POISONING?

The best method to determine if your symptoms are related to aspartame consumption is to remove all aspartame from your diet for one week or longer and see if your symptoms improve. Once you are feeling better, try aspartame again. If you reacquire symptoms you will have a most compelling reason to never touch the stuff again.

It is amazing to think that numerous symptoms are being misdiagnosed everyday and in turn are being treated with a pharmaceutical drug. Apparently we have one more successful marketing maneuver attributable to this brilliant industry actually responsible for discovering and marketing aspartame and now making a great deal more money on the diseases and conditions it triggers! I sometimes wonder why the pharmaceutical drug industry has not gone into the business of death as well, buying up all the mortuaries across the country to insure they profit from each one of us, every moment from birth to grave.

DEADLY TIMELINE: A FEW KEY EVENTS

By way of background, these are just a few of the events surrounding the discovery and approval of aspartame:

1965 – James M. Schlatter, a chemist in the employ of G.D. Searle & Company synthesized aspartame in the course of producing an anti-ulcer drug candidate. He discovered the sweet taste quite by chance when he accidentally licked his finger contaminated with aspartame.

Fall 1967 – Dr. Harold Waisman, a biochemist at the University of Wisconsin, conducts aspartame safety tests on infant monkeys on behalf of the Searle Company, Monsanto. Of the seven monkeys that were being fed aspartame mixed with milk, one dies and five others have grand mal seizures.

September 30, 1980 – The Public Board of Inquiry concludes NutraSweet should not be approved pending further investigations of brain tumors in animals. The board states it “has not been presented with proof of reasonable certainty that aspartame is safe for use as a food additive.”

January 1981 – Donald Rumsfeld, CEO of Searle, states in a sales meeting that he is going to push to get aspartame approved within the year. Rumsfeld goes as far as to declare he will use his political pull in Washington, rather than scientific means, to make sure it gets approved.

January 21, 1981 – President Ronald Reagan’s transition team, which includes Donald Rumsfeld, CEO of G.D. Searle, hand picks Dr. Arthur Hull Hayes Jr. to be the new FDA Commissioner.

July 15, 1981 – In one of his first official acts, Dr. Arthur Hayes Jr., the new FDA commissioner, overrules the Public Board of Inquiry, ignores the recommendations of his own internal FDA team and approves NutraSweet for dry products.

September 1983 – FDA Commissioner Hayes resigns under a cloud of controversy about his taking unauthorized rides aboard a General Foods jet. General Foods is a major customer of NutraSweet. Burson-Marsteller, Searle’s public relation firm which also represented several of NutraSweet’s major users, immediately hires Hayes as senior scientific consultant.

In a 1993 act that can only be described as unconscionable, the FDA approved aspartame as an ingredient in numerous food items that would always be heated to above 86°degrees F (30°Degrees C).

February 1994 – the U.S. Department of Health and Human Services released the listing of adverse reactions reported to the FDA (DHHS 1994). Aspartame accounted for more than 75% of all adverse reactions reported to the FDA’s Adverse Reaction Monitoring System (ARMS).

June 27, 1996 – without public notice, the FDA removed all restrictions from aspartame allowing it to be used in everything, including all heated and baked goods.

WHY DOES ASPARTAME PERSIST AS A FOOD ADDITIVE?

Aspartame has been the subject of vigorous public controversy regarding its safety and the circumstances surrounding its approval for many years. Several studies have also recommended further investigation into alleged connections between aspartame and diseases such as brain tumors, brain lesions and lymphoma and yet it persists as a food additive.

One would surmise from all accounts – numerous testimonials provided, persistent public outcry, and strong scientific evidence demonstrating the health dangers of aspartame – the FDA is indeed driven by power and greed just as the corporations marketing this poison. For this reason and because of the questionable and unethical way the matter has been handled by the FDA, I do believe corruption is clearly present in this governmental agency sanctioned with guarding our safety.

These findings, combined with notable conflicts of interest in the approval process, have provoked vocal activism regarding the possible risks of aspartame. In fact, in New Mexico they are working on banning the substance altogether. Several countries, including Japan, have already done so. I do believe its days (perhaps years) are numbered but I urge you to not to become a casualty or class action member in the interim.

Dr. Paul Gross

Meet the “New-trients”

Today’s consumers are witnessing a new era in how foods are identified. New nutrients, not commonly understood for their health benefits, seem to be popping up on our grocer’s shelves every day. Omega fatty acids, newly defined sources of dietary fiber, and antioxidant phytochemicals are examples of healthful plant elements that are creeping into public media reports and water-cooler debates.

Laboratory and preliminary human clinical studies are revealing anti-disease properties of these “nutrients.” Extensive food and medical research underway presently will eventually translate the chemical properties into consumer understanding and terminology that we’ll grasp and use in everyday conversation.

With such potential significance to public health, the consumer education process should begin now in a way that people, from teenagers to grandparents, can readily understand antioxidants as easily as we now understand calories, carbohydrates, fat percentage, and vitamin C.

The scientific and regulatory bodies for food labeling have a great challenge ahead of them.

There are thousands of plant food sources with suspected health benefits with complicated chemical names that are unfamiliar and can be intimidating. The challenge at hand is to decipher this blizzard of names and to promote better nutrition for our families and for ourselves.

Why Antioxidants?

The beneficial antioxidant chemicals that we get from colorful plant foods represent our best defense against threatening oxidants. While oxidative stress is a normal part of cellular metabolism that occurs even in healthy people, left unchecked, it can lead to damage that accumulates with age.

Normally, oxidative species or “free radicals” are neutralized by antioxidant enzymes and food-derived antioxidants. However, the following circumstances can cause an imbalanced oxidant-antioxidant relationship that allows oxidative stress to go unopposed.

• Contamination by environmental conditions like pollution, radiation, cigarette smoke and herbicides

• Normal aging

• Poor diets that lack essential nutrients and phytochemicals

The result of this imbalance is cell and tissue damage that could lead to diseases like:

• Cancer

• Hypertension

• Diabetes

• Chronic inflammation

• Neuronal degeneration like Alzheimer’s disease

The Color Code for Antioxidants

Over the past five years, we have begun a valuable process for recognizing plant food antioxidant qualities by groupings of color—The Color Code, as written in two books entitled The Color Code and What Color is Your Diet? (publication information below).

The following is a summary of those color guides for antioxidants, and an example of how we can begin to classify and categorize the different antioxidants into the food color code.

Summary of the Color Code

This is a general scheme of example foods that can fit into each color class. Keep in mind that there are no firm lines between the classes, which allows for overlap.

1. Red – tomato, pink grapefruit, watermelon

2. Blue/Red/Purple/Black (BRPB) – blueberry, cherry, prune, blackberry

3. Orange/Yellow – carrot, pumpkin, orange, papaya

4. Green – broccoli, kale, spinach, pea

5. White – garlic, onion, cabbage, turnip

6. Brown/Gray – spices, nuts, seeds, endogenous sources

How to Apply the Color Code

Here’s a general breakdown of the color groups that have food chemicals with antioxidant qualities:

1.Enzymes (Brown/Gray)

A protein substance with a name ending in “ase”, enzymes stimulate biochemical reactions in living cells and help form new compounds that, in this case, would serve antioxidant functions.

Members of this enzyme class of antioxidants include:

• Superoxide dismutase

• Catalases

• Reductases

• Peroxidases

• Transferases

2.Vitamins (Brown/Gray)

Most consumers would already recognize the three main antioxidant vitamins—A, C and E—that are derived from food and supplements common to the public. Vitamins A and E are fat-soluble, providing antioxidant protection in cell structures like the outer membrane and inner nuclear organelles. Vitamin C dissolves readily in body water compartments, so it is well distributed in the body. Of particular note is the important role of vitamin C in protecting vitamins A and E from damaging oxidative free radicals.

3.Phenolics (BRPB)

With more than 8,000 individual chemicals that serve plants as pigments, the phenolics (also called phenols or polyphenols) are water-soluble acids that not only give plants colors, but also differentiate scents, tastes, and bitterness. The large class of phenolics (called flavonoids) is often mentioned in current public media. Quercetin, kaempferol and peonidin are examples of flavonoids that have been in the news recently.

4.Carotenoids (Orange/Yellow, Red)

A fat-soluble group of more than 600 individual chemicals, the carotenoids (e.g., beta-carotene, lycopene, lutein and zeaxanthin “zee-a-zan-thin”) are especially powerful antioxidants. Due to their chemical structure, they are an excellent source of electrons that are aggressively sought by oxidative free radicals. A carotenoid molecule donates electrons to a free radical, sacrificing itself in antioxidant defense. Terpenes and xanthophylls are included in this class.

5.Hormones (Brown/Gray)

A growing field of medical research is identifying normal hormones typically described with cell-to-cell messaging roles in the body as having antioxidant functions. Presently only a few hormones have this identified property such as melatonin, estradiol and insulin, but future research will likely unravel similar functions for the dozens of hormones known in human physiology.

6.Minerals (All colors)

Minerals have elements that enable enzyme activity. Selenium, zinc, manganese, magnesium and copper are minerals involved in hundreds of antioxidant roles in the body.

7.Glutathione (Brown/Gray)

Probably the human body’s single most important native antioxidant, glutathione is a water-soluble molecule synthesized from food-derived amino acids. It also depends on lipoic acid (below) for synthesis.

8.Lipid effectors (Orange/Yellow)

Lipoic acid is perhaps the “perfect” antioxidant because it is a small powerful molecule that dissolves readily both in fatty layers of cells and in water – the only antioxidant to do this. Other lipid oriented antioxidants include omega fatty acids, tocopherols (like vitamin E), phytosterols, perillyl alcohol and essential oils such as limonene.

9.Saponins, steroids and stilbenes (Green, BRPB)

Related in this discussion only by their common first letter “s”, this group has established antioxidant functions and includes some well-known chemicals such as resveratrol (a stilbene of red wine and dark grapes), brassinosteroid (the growth regulator of plants) and saponin (the waxy covering on plant leaves).

10.Sulfur-containing chemicals (Green, White)

Including organosulfides, tri and diallyl sulfides and sulforaphane, this group from plants like broccoli and cabbage has been shown to have properties affecting antioxidant enzyme activity, inflammatory mediators and tumor growth.

Proposing an Antioxidant Nomenclature

Just as vitamins have been given a nominal identity (Vitamin A, B, C…etc) so too should we refer to antioxidants. This is a new system not yet formally proposed to any regulatory authority or scientific body. Classification of antioxidants must undergo the scrutiny, revision and adoption by scientists, industry and government to be acceptable for food label use in the public.

Here is the proposed breakdown:

1. Antioxidant C – carotenoids

2. Antioxidant E – enzymes

3. Antioxidant G – glutathione

4. Antioxidant H – hormones

5. Antioxidant L – lipid-associated chemicals

6. Antioxidant M – minerals

7. Antioxidant P – phenolics

8. Antioxidant S – saponins, steroids, stilbenes, sulfurs

9. Antioxidant V – vitamins

Over time, the public must feel these proposed antioxidant classes are informative and practical for understanding antioxidants and choosing preferred foods. Time will tell, but this list gives us a simple working structure to get a handle on naming antioxidants.

Reading

* Heber D. What Color Is Your Diet? HarperCollins, New York, 2001.

* Joseph JA, Nadeau DA, Underwood A. The Color Code, Hyperion, New York, 2002.

* Lee J, Koo N, Min DB. Reactive oxygen species, aging, and antioxidative nutraceuticals. Compreh. Rev. Food Sci. Food Safety 3:21-33, 2004.

Copyright 2006 Berry Health Inc.

Corwin Brown


Apple cider vinegar has long been used as a health aid for weight loss and circulatory health. It is a very safe supplement, even for children. There are no known side effects resulting from using it. It is obtained from the fermentation of apple juice. The fermentation provides alcoholic apple cider that is combined with oxygen to produce acetic acid. The pH of ACV (apple cider vinegar) is very beneficial for the body.

First let me say that apple cider vinegar is a completely natural product, resulting from the fermentation of apple juice to hard apple cider followed by a second fermentation to apple cider vinegar.This natural product retains all the nutritional goodness of the apples from which it was made plus it is fortified with the extra acids and enzymes produced during the two fermentation steps.It’s the sum of all these ingredients that give apple cider vinegar its amazing health benefits.

The nutritional benefits of apple juice (as well as applesauce and many other apple products) are often underestimated because these foods are “quietly virtuous.” When closely evaluating the nutritional composition of apple juice and other apple products, it becomes apparent that the lack of fat, cholesterol and sodium are just a few of the many reasons these products are an important part of a healthful dietary regimen.

Apple cider vinegar speeds up metabolism especially when taken regularly before meals and if used in conjunction with a sensible diet and exercise program it can be a powerful aid in keeping your weight under control.. Apple cider vinegar has less salt, less sugar and less fat, helps in digestion and helps in the metabolism of food. If the metabolic activity increases, then more food is used to get energy and less of it is stored as fat. So if you want to lose weight, use apple cider vinegar.

Apple cider vinegar has been used as a health aid for thousands of years. For many of us it is a common item on our grocery list and with good reason. ACV is rich in vitamins and minerals as well as enzymes, amino acids, potash, propionic acid and apple pectin. It can lower cholesterol by flushing fats, thins blood to help control blood pressure and ACV fiber helps to control glucose in the blood. While we are told to stay away from vinegar if we have a yeast infection, organic apple cider vinegar aids in stopping the infection.

In addition to those other ailments, there are other cures that have been proven with apple cider vinegar. Sore throats, arthritis, gout, acid reflux and contact dermatis. Good news for people who are looking to lose weight apple cider is proven in helping to burn fat. It can also help lower blood pressure in just a couple of weeks. To get these health benefits it is important to drink a dose of the apple cider vinegar with water.

Pets can also benefit from apple vinegar as well. This produce keeps insects at bay include mosquitoes, fleas and tics. Some pet owners use the product to take care of pet skin conditions. The vinegar is also ideal for getting rid of many pet stains. Even skunk spray can be treated with this natural home remedy.

Rika Susan :


The benefit of carrot juice, exceeds crunching through a bunch of carrots by far. When consuming carrots, increase your body’s absorption of the valuable nutrients in them almost hundredfold, by simply employing a juicer, rather than your teeth.

Carrots are usually associated with night vision improvement. The benefit of carrot juice actually covers a much wider field. This rich source of beta-carotene, converted into vitamin A in your body, also has an antioxidant arsenal that targets heart health, and cancer cells.

High carotenoid intake is associated lowered risks of many cancers. This is where the beta-carotene and other similar elements in carrots, play such a vital role. There is proof that synthetic forms of vitamin A do not offer the same benefit, as deriving it from carrot juice.

A further benefit of carrot juice, will be seen in stronger, healthier nails and hair. Many of the aches and pains associated with getting older, will be improved when ingesting carrot juice on a daily basis.

Improving your liver function, a benefit of carrot juice, is one of the best things you can do to enhance your quality of life. In fact, your digestive tract as a whole will benefit from the healing power of carrot juice.

The benefit of carrot juice will also be seen in an improvement in skin infections, as well as a variety of other infections.

A myriad other nutrients add to the benefit of carrot juice. It also contains important minerals such as calcium and potassium. Your body can battle to absorb calcium from sources such as dairy. However, the calcium in carrot juice can be assimilated in full. Iron, phosphorous, and sulphur will also be included in your carrot cocktail.

Carrot juice has many other uses, as creative cooks have discovered. It is a healthy base for delicious sauces, and adds wonderful flavor and color as part of the cooking liquid for veggies and rice. A carrot cake with real carrot pulp and carrot juice has a richness that is heavenly…

If you have a good bristle brush, you don’t need to peel the carrots. To experience the benefit of carrot juice, just remove the greens, give the carrots an energetic scrub, and juice.

Don’t worry if you experience a bit of orange skin discoloration after a period of daily carrot juice intake. This is a harmless reaction, and will disappear as soon as you reduce the amount of juice you ingest.

The benefit of carrot juice can be enhanced by adding other veggies such as celery, or a variety of fruits. Apples, celery, and carrots are an ideal combination. Enjoy!

Nick Kershaw :

You can derive your daily dose of antioxidant supplements from both artificial and natural sources. Artificial meaning packaged supplements in the form of multi vitamins and minerals, or specific antioxidants in the form of flax seed oil or grape seed extract. Natural sources can be had from whole foods from fruits, vegetables and healthy cuts of meat including seafood. One cheap and rich source of natural antioxidants would be from berries and grapes, such as raspberries, blueberries, white grapes, green grapes or just about any type of such fruits. They are all extremely rich in the essential vitamins and contain high potent levels of antioxidants.

Blueberries are a common source of rich antioxidants and one of the easiest foods that you can get a steady balanced supply would be from cereals. Or buy the fruit itself and sprinkle them together with a daily bowl of cereal taken every morning for breakfast. This not only provides enough antioxidants for you in a day, but the vitamins and fiber contained in the mixed bowl of cereal and blueberry is a highly recommended balanced meal from all medical experts. If you take it with a helping of milk, you add another serving of minerals and calcium, making it one of the best meals that anyone can have in life.

Antioxidants derived from berries and grapes are agreed to be high in both quantity and quality. It comes as no surprise that these fruits are helpful in protecting one from the development of cancer and other medical conditions such as heart disease, high blood pressure and bad cholesterol. Due to the high dosage of antioxidants present in berries and grapes, you can even depend on them for a large part of your daily requirements for these helpful health agents, without the need to consume extra supplements to make up for any shortfall. And another benefit would be that fruits like berries and grapes taste great, thus providing the ultimate mix of health and enjoyment.

To read more about antioxidants visit:http://www.yes2vitamins.com/the-benefits-of-antioxidants.html

David Monyer :


If protein supplements are number one, creatine is an extremely close second when it comes to supplements for bodybuilders. Proven safe and effective, creatine is a derivative of amino acids and is hands down the most effective supplement used by strength athletes and bodybuilders to boost gains in strength and muscle mass. Creatine citrate, creatine phosphate and creatine malate are just some of the formulations available today.

The proper use of creatine supplements may help a bodybuilder to add five or ten pounds of pure muscle in no time. Hundreds of studies have been published on the safety and effectiveness of creatine. Most of these studies were done on creatine monohydrate, which was the first and most basic formulation of creatine to hit the market. Creatine monohydrate was found to be safe and effective in most of these studies.

How does creatine work?

Creatine has two important functions for bodybuilders. First,creatine increases the size, or volume of muscle cells, which is the amount of water each cell can hold. This slight expansion of each cell causes the entire muscle to expand which triggers even further muscle growth. The second important function of creatine is that it provides muscle cells with immediate energy in the form of ATP (Adenosine triphosphate), which is absolutely essential to perform bodybuilding exercises. Having extra ATP within the muscle cells will allow you to perform more repetitions than you normally could, which translates into greater muscle growth.

Unfortunately, creatine is only effective for about 70% of athletes and bodybuilders. Those who do not respond to creatine may already produce enough creatine phosphate in their muscles that supplementing with creatine does not make much difference.

Different types of Creatine Formulations.

Creatine Monohydrate.

Creatine monohydrate was the first creatine supplement available and is still the least expensive form of creatine. Most people respond well to this basic creatine powder, although some people experience bloating, diarrhea or cramps. This is usually caused by forms of creatine that have not been ground into a fine enough powder. Almost all brands of creatine monohydrate on the shelves today is micronized creatine, which is an easily mixed fine powder. If you decide to stick with creatine monohydrate, be sure that it is the micronized version. This is the type of creatine that I use and it works great for me, and it is cheap!

Creatine Anhydrous.

Creatine anhydrous is simply creatine with the water molecule removed. This makes the creatine powder slightly more pure, but this is a minor advantage. There is little difference between creatine anhydrous and creatine monohydrate.

Creatine Citrate.

Creatine citrate came out shortly after creatine monohydrate gained popularity. The creatine citrate product is created by binding creatine molecules and citric acid molecules. Citric acid is used for energy production, and the theory is that when taken with creatine, the combination would provide more muscle energy than creatine taken by itself. Although this sounds good, it has never been proven through research. Creatine citrate, when compared serving for serving, supplies, about 40% less creatine than the monohydrate form, but it may dissolve more easily in water.

Creatine Phosphate

Creatine phosphate also popped up soon after creatine monohydrate first hit the supplement market. The creatine phosphate version is made up of a phosphate molecule and a creatine molcule bound together. The bonding of these two molecules normally takes place inside the muscle cell and is something that must take place an order for creatine to be effective at all. Creatine phosphate was very popular when it first came out. However, most bodybuilders found out that it was somewhat less effective than creatine monohydrate.

Creatine Malate

Creatine malate is one of the newest forms of creatine. It is created by binding creatine and malic acid. Malic acid as well as citric acid, is an intermediate component of the Krebs cycle, which is the metabolic pathway that creates aerobic energy inside the muscle. This means that malic acid is important for energy creation which is believed to make creatine malate more potent than creatine monohydrate. Creatine malate also dissolves easily in water and creates less stomach discomfort. Unfortunately, research on creatine malate is rare at this time, so its benefits are still in question.

Creatine Ester.

Creatine Ester is one of the more recent formulations of creatine, and is technically known as creatine ester ethyl hydrochloride. Developed by scientists at the University of Nebraska Medical Center, this version of creatine is basically an alcohol mixed with acid. The theory behind this formulation is that it will allow the creatine to permeate cell membranes more easily in the intestines and muscle cells. This should allow the creatine to be absorbed and taken into muscle cells much more quickly than the other forms of creatine.

Effervescent Creatine.

This creatine formulation has been around almost as long as monohydrate and when mixed with water, creaqtes a fizz. The formulation is usually a creatine citrate or creatine monohydrate mix together with bicarbonate and citric acid, which causes the effervescent effect to separate the carrier from the creatine. The creatine left over can dissolve more easily in water, and is prevented from being destroyed by stomach acid and may be better absorbed in the intestinal tract. Some studies have confirmed that this type of creatine does indeed remain stable in water much longer than creatine monohydrate does. This would be a good formulation of creatine to use if you plan on mixing it several hours before you drink it.

Magnesium Creatine.

This is a form of creatine that is bound to a magnesium molecule. This protects the creatine from stomach acid and allows it to be absorbed more easily. Magnesium must be present in order for creatine phosphate to be converted into ATP, which is what creates energy in the muscle. At least one study has shown that this form of creatine causes the muscle to take in more fluid and creates greater strength than taking creatine and magnesium separately. If you’re looking two use this type of creatine, you’re better off buying the actual combination, rather than just adding magnesium as a separate supplement.

With all the different types of creatine available today, and with very little research showing one being better than another, I personally would recommend sticking with creatine monohydrate in the micronized form, unless you are experiencing some gastric distress. If this is the case, try some of the other versions to see if they work better for you.

The dosage we recommend is 3-5 grams before and immediately after your workout session, along with 40 or 50 grams whey protein and 60-100 grams simple carbohydrates.

Jill Sabato :


Honey is much more than just a liquid sweetener. One of the oldest medicines known to man, honey has been used in the treatment of respiratory diseases, skin ulcers, wounds, urinary diseases, gastrointestinal diseases, eczema, psoriasis, and dandruff. Today, we know the validity of these timeless treatments, as research has demonstrated that honey can inhibit the growth of bacteria, yeast, fungi, and viruses.

The power of honey comes from the wide range of compounds present in the rich amber liquid. Honey contains at least 181 known substances, and its antioxidant activity stems from the phenolics, peptides, organic acids, and enzymes. Honey also contains salicylic acid, minerals, alpha-tocopherol, and oligosaccharides. Oligosaccharides increase the number of “good” bacteria in the colon, reduce levels of toxic metabolites in the intestine, help prevent constipation, and help lower cholesterol and blood pressure.

The key point to remember with honey is that its antioxidant ability can vary widely depending on the floral source of the honey and its processing. The phenolic content of the honey depends on the pollen that the bees have used as raw material. There’s a very simple way to determine the health benefits of any honey: its colour. In general, the darker the colour of the honey the higher the level of antioxidants.

There can be a twenty fold difference in honey’s antioxidant activity, as one test revealed. For example, Illinois buckwheat honey, the darkest honey tested, had twenty times the antioxidant activity of California sage honey, one of the lightest-coloured honeys tested. Overall, colour predicted more than sixty percent of the variation in honey’s antioxidant capacity.

Maintaining optimal blood sugar levels has a positive effect on overall health, and honey seems to contribute to this goal. In one recent study of thirty-nine male and female athletes, following a workout, the participants ate a protein supplement blended with a sweetener. Those who ate the supplement sweetened with honey, as opposed to sugar or maltodextrin, enjoyed the best results. They maintained optimal blood sugar levels for two hours following the workout and enjoyed better muscle recuperation.

There are more than three hundred kinds of honey in North America, such as clover, buckwheat, and orange blossom. Light-coloured honeys are generally mildly flavoured, while dark honeys are more robust.

Perhaps honey’s most important health-promoting benefit is its antioxidant ability. We know that daily consumption of honey raises blood levels of protective antioxidants. In one study, each day participants were given about four tablespoons of buckwheat honey while eating their regular diets for twenty-nine days. A direct link was found between the subjects’ honey consumption and the levels of protective polyphenolic antioxidants in their blood.

In another study, twenty-five healthy men drank plain water or water with buckwheat honey. Those consuming the honey enjoyed a 7 percent increase in their antioxidant capacity. As the U.S. Department of Agriculture estimates that the average U.S. citizen consumes about 68 kilograms of sweetener annually. Substituting honey for at least part of this amount would make an impressive contribution to our overall antioxidant status and would no doubt be a significant health promoter.

An important note: Never give honey to children younger than a year old. About 10 percent of honey contains dormant Clostridium botulinum spores, which can cause botulism in infants.

Honey, long recognized as a wound healer, has been used for centuries as a topical antiseptic for treating burns, ulcers, and wounds. A study in India compared the effectiveness of honey with a conventional wound-healing treatment, silver sulfadiazine, on patients suffering from first-degree burns. Amazingly, in the honey-dressed wounds, early subsidence of acute inflammatory changes, better control of infection, and quicker wound healing were observed. Some researchers attribute this effect to the nutrients in honey that promote skin growth and to the antibacterial substances present in honey. While I’m not recommending that you consider using honey topically, its power in this role is further evidence of its wide range of health benefits.

An additional benefit of honey is found in the oligosaccharides it contains. They increase the numbers of good bacteria in the colon, reduce levels of toxic metabolites in the intestine, help prevent constipation, and help reduce cholesterol and blood pressure.