The Supplement Alphabet
The world of supplements is about to get ALPHABETIC!
I’m revealing my list of the 26 best supplements-one for each letter of the alphabet-that can help YOU shape an UBER healthy, muscle-packed, lean physique. That’s right…the perfect body.
For each supplement listed I’ve included a label to quickly identify the supplement’s main benefit:
Aids in All-Around, Impenetrable Health Decreases Body Fat Boosts Muscle & Strength Gains, Recovery
Before I unveil the list, I’m giving my 2 cents on supplements for anyone who’s avidly anti-taking supplements. For some reason the idea of a “dietary supplement” has developed a somewhat negative connotation. Sure…taking things like HGH, steroids, ephedra, and even testosterone are notorious for either being illegal or horribly unhealthy-and are probably why supplements get a bad rap-but there are plenty of products that can, and do, improve health, wellness, and body composition (a.k.a. how good you look).
I strongly believe that supplements should be a part of everyone’s daily regimen-they provide many of the vitamins, minerals, & nutrients lacking in the diet, cure health deficiencies, enhance performance (safely), and accelerate athletic and aesthetic goals. Just make sure you do some research, take products that are safe and make sense for your specific health needs, and use them as directed. VOILA…safe and effective supplement use, chyeeaaaaa!!
On to the list…
Arginine
Main Benefit: Insane Muscle Pumps + Strength
Arginine breaks down in the body to create Nitric Oxide-a gas that serves as a vasodilator (relaxes and opens blood vessels), improves blood flow, and creates insane muscular pumps. Because arginine helps relax blood vessels it’s helpful for anyone with erectile dysfunction, atherosclerosis, or heart disease. Arginine also increases the body’s production of HGH and creatine, which increase strength and muscle growth.
- Arginine is a staple in most pre-workout supplements. For pure arginine I like AllMax.
- Runners Up: Vitamin A, Acai
BCAAs (Branched Chain Amino Acids)
Main Benefits: Decreased Muscle Soreness + Muscle Preservation
The BCAAs (a group of 3 amino acids: Leucine, Valine, & Isoleucine) help decrease post-exercise muscle soreness, enhance recovery, preserve muscle (especially while dieting or doing extensive cardio), and provide muscles with an extra source of energy. Check out my in-depth review of BCAAs here.
- BCAAs are fantastic taken any time of the day, especially during long workout sessions. I LOVE and live by Scivation Xtend
- Runners Up: Beta-Alanine, Betaine, B Vitamins, Bromelain
Carnitine
Main Benefit: Rapid Fat Loss
L-Carnitine is an amino acid that’s extremely effective at turbo-boosting fat loss. Carnitine increases fat metabolism by transporting long-chain fatty acids out of the fat cells and into the mitochondria to be burned off as energy. That means that more fat, and less protein (from your hard-earned muscles) is burned as energy. Carnitine is NOT a stimulant and can also help improve heart health.
- Take 1g of carnitine directly pre-workout. I like Alfa Carnitine as a cheap option.
- Runners Up: Caffeine, Creatine Monohydrate, CoQ-10, Conjugated Linoleic Acid (CLA), Choline, Cinnamon, Casein, Vitamin C, Calcium
DHA (Docosohexaenoic Acid)
Main Benefit: Heart Health
DHA is an Omega-3 fatty acid. DHA & Omega-3s are probably THE healthiest substances on earth. Yep… they do everything. They help reduce cholesterol, lower triglycerides (fat in the blood), thin blood and prevent clotting, raise HDL (good cholesterol), and lower blood pressure.. DHA also reduces inflammation, which helps decrease joint pain and prevent rheumatoid arthritis.
- DHA is found primarily in fish, such as salmon and halibut. Because fish is expensive, supplementation with a DHA/Omega-3 capsule daily makes the most sense. Kirkland’s fish oil is an inexpensive, solid product.
- Runners Up: Vitamin D, 1 3 Dimethylamylamine
EGCG (Epigallocatechin Gallate)
Main Benefits: Antioxidant + Weight Loss
EGCG is an UBER powerful herbal polyphenol that’s abundant in green tea leaves. EGCG is a potent antioxidant and anti-inflammatory that helps prevent a number of nasty health problems, including all types of cancer, atherosclerosis, arthritis, high cholesterol, inflammatory bowel disease, and diabetes. EGCG also aids in weight loss by boosting metabolism (green tea extract is an example), delays aging (woohoo), and helps get rid of acne. For more details about how antioxidants function and their benefits check out my post here.
- EGCG is found in…dun dun dun…green tea. Interestingly, ECGC is not found in black tea. Go green or go home. If you’re not a tea fan, but still want the awesome benefits of EGCG, try NOW Nutrition’s Green Tea Extract
- Runners Up: Echinacea, Egg Protein, Vitamin E
Fiber
Main Benefit: Weight Loss
Fiber is essential for digestive health, lowers cholesterol, improves heart health, prevents diabetes, and promotes…well, healthy pooping. Fiber is also an AWESOME weight loss tool. Fiber turns into a gel in the digestive tract, which ultimately slows digestion, controls blood sugar levels, and helps keep appetite levels suppressed.
- Optimum Nutrition’s Fitness Fiber is a fantastic product-affordable and really high quality. Great weight loss and all-around health supplement.
- Runners Up: Fluoride, Flaxseed Oil
Glutamine
Main Benefits: Decreased Muscle Soreness + Enhanced Recovery
Glutamine is an amino acid that boosts the body’s immunity, increases muscle recovery, decreases post-workout muscular soreness, and helps decrease cortisol levels in the body. Cortisol is a catabolic stress hormone that causes the body to use muscle as fuel at a high rate…uncool.
- Glutamine is useful post-workout, as well as right before bed to help prevent muscle breakdown overnight. I like Dymatize’s Glutamine Powder.
- Runners Up: Ginseng, Garlic, Ginger, Ginkgo, Green Tea Extract (EGCG), Guarana, Grape Seed Extract, Glucosamine, Glucuronolactone
HMB (Hydroxy Methylbutyrate)
Main Benefit: Increased Muscle Tissue Synthesis
- I like TwinLabs’ HMB as an inexpensive, quality option.
- Runners Up: Histidine
Iodine (Potassium Iodide)
Main Benefit: Protects Against Radiation
- Iodine is in all commercial salt. Supplementing is only necessary if there’s a nuclear emergency.
- Runners Up: Iron, Inosine, Inositol
Jasmine Tea
Main Benefit: Antioxidant
Jasmine tea offers many of the same benefits as EGCG and green tea…antioxidants, anti-cancer, anti-inflammatory. Jasmine Tea also improves digestion, boosts metabolism (woo for weight loss), improves circulation, and acts as an aphrodisiac.
- Although expensive, I love Tazo’s Jasmine Tea…so delicious and healthy.
- Runners Up: N/a
Kava Kava
Main Benefits: Stress Reduction + Relaxation
Kava Kava’s a sedative herb that’s extremely powerful at treating insomnia and anxiety. Kava Kava promotes relaxation and is often used before bed as a way of reducing stress.
- Kava Kava is typically found in teas. I love Yogi’s Kava Tea taken anytime during the day or before bed.
- Runners Up: Vitamin K
Licorice Root
Main Benefit: Oral Health
Licorice is popular for treating sore throats, canker soars, and other oral health problems. Licorice has also been linked to a reduction in the risk of colorectal cancer. Who knew candy could be healthy?
- NOW Nutrition Licorice Extract’s on Amazon is a cheap, basic licorice product.
- Runners Up: Leucine (BCAAs)
Milk Thistle (aka Silymarin)
Main Benefit: Liver Health
Milk thistle helps detox the liver and prevent excess liver damage, primarily cirrhosis from alcohol and drugs. Perfect for heavy drinkers…
- If you have liver problems or drink a lot of alcohol, supplementing with milk thistle is a smart idea. NOW Nutrition’s Silymarin is an inexpensive, quality product.
- Runners Up: Melatonin, Magnesium, Methionine, Multi-Vitamin, Medium Chain Triglycerides
Niacin (Vitamin B3)
Main Benefit: Improved Cholesterol Levels
Niacin is a B vitamin that’s used by the body to convert carbs into energy. When taken in high amounts niacin is extremely useful for raising HDL (good) cholesterol, lowering LDL (bad) cholesterol, and lowering triglycerides.
- Niacin is found in high amounts in dairy, poultry, fish, nuts, and eggs, as well as all commercial multi vitamins. Niacin is a major ingredient in many cholesterol controlling meds.
- Runners Up: N/a
OKG (Ornithine Alpha-Ketoglutarate)
Main Benefit: Reduces Muscle Breakdown (Catabolism)
OKG works similarly to both glutamine and BCAAs-its primary benefit is to decrease muscle breakdown, but it also increases protein synthesis and promotes new muscle growth. OKG has also been shown to increase levels of natural HGH.
- OKG is available on Amazon from NutraBio
- Runners Up: Omega-3 Fatty Acids (See DHA), Octacosanol
Potassium
Main Benefit: Electrolyte (Proper Hydration)
Potassium is one of three electrolytes (along with sodium & chloride), which regulates fluid balance between the body’s cells and the bloodstream. Getting enough potassium in the diet is important for proper muscle contractions, nerve transmission, and preventing cramping/dizziness/fainting.
- Potassium is found in most fruits and veggies. Bananas, avocados, mushrooms, and potatoes are all really good sources. If diet isn’t enough, TwinLabs has an inexpensive potassium supplement.
- Runners Up: Phosphorus, Phenylalanine, Pantothenic Acid, Pyroxidine
Q-10 (Coenzyme Q-10/CoQ-10, Ubiquinone)
Main Benefit: Heart Health
CoQ-10 is a substance produced by the body that’s used to create the energy needed for growth/maintenance, boosts the immune system, improves performance in aerobic activities, and functions as an antioxidant. CoQ-10′s most powerful benefit is its incredible ability to fight heart failure, cancer, and reduce blood pressure. People with heart failure and other heart problems are often found to have low levels of CoQ-10 in their heart muscle cells.
- CoQ-10 should be used by anyone with heart problems, a family history of heart problems, or is interested in optimal heart health. Amazon carries Swanson CoQ-10 at a great price.
- Runners Up: n/a
Relora
Main Benefits: Weight Loss + Stress Reduction
Relora reduces cortisol-the body’s stress hormone. Cortisol levels jump up any time the body undergoes physical and emotional stress. Cortisol packs a double whammy of blubber production-it signals the body to store fat, and additionally increases appetite (which is why you eat a lot of crap when you’re stressed). Relora can help promote relaxation and reduce stress, improve quality of sleep, decrease appetite, and ultimately prevent body fat gain that results from chronic stress. GIRLS…if you’re used to stressing a lot..over boys, work, and whatever else, get on the Relora train.
- NOW Nutrition’s Relora on Amazon is a great, basic Relora product.
- Runners Up: Rose Hips, Retinol, Rooibos, Riboflavin
Suma Root Extract
Main Benefit: Increased Muscular Endurance / Decreased Fatigue
Suma Root, a.k.a ”the Russian Secret,” was used by Russian Olympic athletes to increase muscular strength and endurance. Suma Root also delays fatigue, which helps increase muscle & strength gains, fights viral infections and the flu, and increases general energy levels.
- Suma Root Extract is beneficial for anyone looking for increased endurance, whether it be while lifting weights or doing cardio, as well as anyone looking to boost energy levels in general. I like Nature’s Way Suma Root Extract.
- Runners Up: Saw Palmetto, St. John’s Wort, Selenium, Siberian Ginseng, L-Serine
Taurine
Main Benefits: Heart Health + Antioxidant + Muscle Pumps/Strength
Taurine is an amino acid that plays a major role in brain tissue/nervous system function and Nitric Oxide (NO) production (NO dilates blood vessels and create a nice muscular pump, see arginine). Taurine is also an incredibly strong antioxidant, acts as a blood thinner (reduces blood clots), and can decrease numerous risk factors for heart disease, including: LDL cholesterol (the bad kind), triglycerides, and blood pressure. Taurine is well-known for its use in energy drinks, including Red Bull. Taurine acts as an inhibitory neurotransmitter, which helps reduce the jitters associated with the high caffeine content.
- Taurine is found in most commercial energy drinks (e.g. Red Bull, Monster), as well as eggs, dairy, meat, and fish. NOW Nutrition also makes supplemental Taurine in cap form.
- Runners Up: Tribulus, L-Tyrosine, Thiamine (Vitamin B1)
Uva Ursi
Main Benefit: Bladder Health
Uva Ursi was long-used by the Native Americans to treat urinary tract infections. Uva Ursi acts as an astringent, fights bladder infection, and prevents bladder inflammation.
- Uva Ursi should only be taken if you have UTI or another bladder problem. Vitamin Shoppe sells Uva Ursi for really cheap in capsule form. Be careful to follow directions carefully, overdosing (like everything else for the most part) is toxic.
- Runners Up: N/a
Vanadyl Sulfate
Main Function: Mimics Insulin
Vanadyl Sulfate (VS) functions as an insulin “mimicker” by controlling blood sugar levels and pumping amino acids, protein, and carbs directly into hungry muscles. One of the amazing things about VS is that it helps muscle cells directly uptake blood glucose-NOT fat cells. Increasing insulin levels/supplementing with VS post-workout is EXTREMELY beneficial because it allows for the turbocharged metabolism of carbs, substantially increases the rate of protein synthesis (the amount of dietary protein used to build new muscle), and increases glycogen production (stored carbs in muscle cells).
- Taking VS post-workout can help decrease fatigue and enhance recovery, accelerate the production of new muscle, and give your muscles a rock-hard, dense, and pumped-up look. Optimum Nutrition sells a really good Vanadyl Sulfate product on Amazon.
- Runners Up: Vanadium, Valine
Whey Protein
Main Benefits: Builds Muscle + Enhanced Recovery
Whey protein has to be a staple in everyone’s supplement cabinet. Whey protein is effective not only for building new muscle, but it also helps decrease muscle soreness, enhance recovery, and preserve muscle when you’re not lifting. Whey protein is ideal post-workout because it’s designed to digest and absorb quickly in the body, which allows the body to quickly shuttle it to hungry muscles.
- If you’re at all concerned about building muscle, Whey Protein must be on your supplement list. I typically drink two shakes per day, one directly post-workout and one before bed. I love Optimum Nutrition’s Chocolate Mint Whey. It’s high quality, affordable, and loaded with amino acids.
- Runners Up: White Willow
Ximenia Fruit
Main Benefit: Vitamin C
Ximenia Fruit technically isn’t a supplement…but hey, X is a toughy. Fortunately, I kept my alphabet going with this vitamin C powerhouse. Beyond vitamin C (a powerful antioxidant), Ximenia is useful for stomach aches, mouth infections, and toothaches. It’s also supposedly used therapeutically to prevent nightmares. Who likes nightmares anyway!? Ximenia oil is also used in a number of commercial products to prevent dry skin, dry hair, and dry lips.
- If you ever find a Ximenia fruit buy one, try it out, and let me know how it is. Sweet dreams.
- Runners Up: N/a
Yerba Mate
Main Benefits: Weight Loss, Antioxidant
Yerba Mate (pronounced yerb-ah mah-tay) is an herb, primarily found in tea form, that’s rich in antioxidants, suppresses appetite, boosts metabolism, increases physical energy, and improves mental focus and concentration. Yerba Mate has caffeine content very similar to that of coffee, and thus produces many of the same effects.
- Yerba Mate is a great, herbal alternative to coffee (and it doesn’t stain teeth). Guayaki makes delicious mint Yerba Mate tea bags.
- Runners Up: N/a
ZMA (Zinc Monomethionine and Magnesium Aspartate)
Main Benefit: Increased Strength
- ZMA is typically taken in capsule form about an hour before bed. I like NOW Nutrition’s ZMA.
- Runners Up: N/a
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Take a look at these articles and supporting studies:
http://www.umm.edu/altmed/articles/glutamine-000307.htm
http://circ.ahajournals.org/content/93/12/2135.full
http://www.ncbi.nlm.nih.gov/pubmed/3131684?dopt=Abstract
http://jn.nutrition.org/content/136/2/538S.full
Bryan @ Lean It UP
Dr funzo,
First article actually says there is rarely a need for supplemental glutamine unless you have a medical condition. Not healthy lifters relevent
second article was about heart failure patients, not healthy lifters relevent
third article has little info in it and is 24 years old
fourth article is on AA's in general
fifth both groups (other than p) were using creatine as well and they failed to compare the no glutamine and glutamine groups.
I look for studies done on healthy individuals.
Bryan @ Lean It UP
Some good links showing arginine is a waste,
http://www.ncbi.nlm.nih.gov/pubmed/21191143
http://www.ncbi.nlm.nih.gov/pubmed/18708287
http://www.ncbi.nlm.nih.gov/pubmed/19827461
good links on glutamine,
Another one on arginine. Granted it's a small sample size, but it addresses GH and IGF-1
http://www.ncbi.nlm.nih.gov/pubmed/20300016
I can agree with you that the research base is conflicted, but based on my experience supplementing with pure arginine and arginine based supplements, I've definitely noticed marked increases in vascularity, "pumps," and blood flow with it.
This is after a few years of use with a variety of different products, so I personally wouldn't peg it as a fluke/placebo effect.
Bryan @ Lean It UP
It seems like a lot of the new pre workout supps are omitting arginine.
For some good arginine/glutamine debate head over to bodybuilding.com lots of supp company workers and intelligent posters over there going over the info. (also a good place to promote your site)
LeanItUP.com is a community that provides information pertaining to fitness, nutrition, weight-loss, supplements, and health which aims to streamline the journey to a LEAN, fat-free, rock solid physique. Beyond that, it's all about promoting superior health and well-being in the long run. 
Could you post studies on Argnine and Glutamine doing what you say they do? everything I have seen shows that they wont do much for healthy individuals.
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