Log In
Challenge-banner

Supplement Roundup: C

Be sure you "C" this list of supplements

Supplement Roundup: C

Here's a brief rundown on all the supplements in the "C" category that are interesting and/or effective.

Remember, I've ranked them from 1-10 with 1 being – don't even bother, 10 being – you MUST use this supplement, and 2 -9 increasing in importance and effectiveness with the number.

 

CAFFEINE

Caffeine not only acts as a stimulant but is an effective fat-burner due to its ability to increase the release of fat from fat cells. Research shows that it immediately boosts muscle strength and power output when taken one hour before workouts.  It has even been shown to blunt muscle pain, which can help you train further past the pin barrier for more intense workouts and better results. While the medical community used to warn about the health risks of caffeine, newer studies show it may help prevent several neurodegenerative diseases, cardiovascular disease, and even diabetes.

  • Take: For fat loss take 100-200 mg between meals. For mental acuity and focus, 100-200 mg of caffeine can be used every couple of hours. For strength and power, take 200–400 mg one hour before workouts. And while it's fine and dandy to enjoy a cup of coffee here and there, when you want a real performance boost before workouts, go with a caffeine pill instead. Research confirms that caffeine in supplemental form (usually caffeine anhydrous) provides far better benefits than the same dose of caffeine from coffee.
  • Rank: 9 - As you probably know, I am a firm believer in the benefits of caffeine for fat loss and workout performance. The only reason I don't give it a 10 is because not everyone likes the jolt of caffeine and those who train at night shouldn't get "hopped up" so close to bed time.

CALCIUM

Calcium is best known for its important role in maintaining bone health. But you are misinformed if you think that only old ladies need to be concerned with their bone health. Research shows that men with higher bone mineral density are able to make greater gains in muscle strength. Calcium is also critical for the contraction and relaxation of muscle tissue. In addition, calcium can help burn bodyfat by promoting thermogenesis and reducing dietary fat absorption. Research also shows that calcium is important for boosting testosterone levels.

  • Take: a supplement providing 500-600 mg of calcium two to three times a day along with 1000-3000 IU of vitamin D.
  • Rank: 10 – calcium is an absolute "must  have" supplement for men and women. Do NOT miss out on the benefits of supplementing with this critical mineral!

CAPSAICIN

This is the chemical in chili peppers that makes them spicy. It enhances fat loss by increasing metabolic rate through its ability to raise levels of the neurohormone norepinephrine. It has been found to elevate fat burning, especially when taken about an hour before exercise and can also decrease hunger.

  • Take: Look for capsaicin supplements that list Scoville thermal units or heat units and take enough to supply 40,000–80,000 units 30 minutes before meals and an hour before cardio. However, your best bet may be You can also try taking about 0.25 tsp. of ground red pepper or cayenne pepper that lists the heat units.
  • Rank: 8 – Don't misunderstand this ranking as meaning that capsaicin is only fairly effective for fat loss. It is a very effective fat loss supplement. I am only ranking it an 8 because it is not a critical supplement for everyone.

CARNITINE

Carnitine helps with the transport of fat into the mitochondria of cells, such as muscle cells, where it's burned away for fuel. This can help you not only lose more body fat but have more endurance during exercise, as research has shown. Carnitine also enhances muscle recovery following intense workouts and increases the number of testosterone receptors in muscle cells. Plus, it has been found to be a potent nitric oxide (NO) booster.

  • Take: 1,000–3000 mg in the form of L-carnitine, L-carnitine-L-tartrate (Carnipure), or acetyl-L-carnitine with your first meal of the day and after workouts. Also consider a dose with your preworkout meal if fat burning is your major goal. For glycine propionyl-L-carnitine, see GPLC in Supplement Roundup: G.
  • Rank: 9.5 – In my opinion, carnitine is a "must have" supplement. In fact, I supplement with both Carnipure and Acetyl-L-Carnitine. However, it is an expensive supplement, so I understand that many people do not want to spend the money. But if you can, I highly recommend investing in carnitine.

CARNOSINE

If you are familiar with beta-alanine then you know carnosine. Carnosine is what beta-alanine forms in muscle cells when it combines with histidine. It is actually carnosine that provides all the benefits of beta-alanine. So why do most supplement companies use beta-alanine and not carnosine? Because when you consume carnosine it just gets broken down in the digestive tract to beta-alanine and histidine. So it makes more sense to just take beta-alanine. However, some supplements do provide carnosine. Whether you take carnosine or beta-alanine both are effective for boosting muscle strength, power and size.

  • Take: 2-3 g with your pre and postworkout shakes.
  • Rank: 9 – I only rank carnosine a 9 since beta-alanine (which I rank a 10) is more widely available.

CASEIN PROTEIN

Casein protein makes up 80% of the protein in milk, with whey making up the remaining 20%. Casein forms a gel in the stomach when you consume. This is a good thing because the body slowly digests it, meaning that casein is absorbed slowly by the body and provides the body with amino acids over an extended period (as during sleep or during long periods between meals). This decreases muscle breakdown and keeps muscle protein synthesis elevated for long periods. Research shows that adding casein to a whey shake postworkout can better enhance muscle growth than taking whey without casein.

  • Take: 20–40 grams between meals and/or before bedtime. Also consider replacing 10–20 grams of whey in your postworkout shake with casein.
  • Rank: 10 – If you're serious about building muscle mass, then you need to add casein to your postworkout or workout shake. You also need to be drinking it before bed.

CHITOSAN

A charged protein derived from chitin, which provides structure to the shells of crustaceans, chitosan attracts fat, binding it and removing it from the digestive system before it can be absorbed by the body. A 2006 study found that test subjects taking chitosan without dieting lost about 3 pounds more bodyfat than subjects taking a placebo.

  • Take: 2 grams before higher-fat meals.
  • Rank: 5 – although research shows it can help with fat loss, it is not found in many fat loss supplements on the market today. And when it comes to spending money on supplements, you're better off going with other fat burner ingredients with higher ranking.

CHLOROPHYLL

Chlorophyll is a group of green pigments found in plants and some algae. It absorbs light necessary for photosynthesis, which sustains plant life through the conversion of sunlight into chemical energy. Chlorophyll is actually similar to heme in our red blood cells. But instead of containing iron, which gives blood its red color, chlorophyll contains magnesium, which provides the green color. Taking chlorophyll can provide numerous benefits, mainly due to its antioxidant and antiinflammatory powers.  Research studies in humans have found that supplementing with chlorophyll daily can decrease DNA damage by over 50%. This can also help with muscle recovery. Chlorophyll may even help to boost endurance by aiding the oxygen delivery to muscles. It may also protect against certain cancers and even halitosis.

  • Take: 100 mg 2-3 times per day of chlorophyll or chlorophyllin (the synthetic derivative of chlorophyll).
  • Rank: 5 – Is chlorophyll an effective supplement for aiding your health? Yes! Do I feel it is a supplement that you really should spend money on? Not really, but if you do you should notice definite benefits.

CHOCAMINE

Chocamine is an extract from cocoa that provides all the benefits of chocolate without the sugar or fat. Chocamine contains a number of active ingredients that help suppress appetite and increase metabolic rate, including caffeine, tyramine, theobromine and phenylethylamine. These components also boost energy and improve mood, concentration and alertness.

  • Take: 1-2 g taken one to three times per day.
  • Rank: 6 – Yes, chocamine is effective for fat loss, but not an essential fat loss ingredient.

CHOLINE

This is an essential nutrient that can increase muscle strength and brain function. That's because one of the main roles that choline plays is in the formation of the critical neurotransmitter acetylcholine. Acetylcholine is an important chemical for nerve signals, including those that signal muscles to contract. By providing your nervous system with more acetycholine you can produce stronger muscle contractions. It can also help to enhance cognitive function and increase mental focus during workouts. Another role that choline plays is in the production of betaine, which has been shown to increase muscle strength and power.

  • Take: 500-1500 mg of choline from sources such as choline bitartrate, choline chloride, or choline dihydrogen citrate per day with meals in one or two divided doses.
  • Rank: 6 – A lot of people who try choline do like the benefits, especially for those who train really intensely. But it is not a critical supplement to add to your regimen.

CHONDROITIN

Chondroitin is a glycosaminoglycan, which is an important component of joint cartilage that helps maintain its structural integrity. It may also inhibit destructive enzymes that break down joint tissue. Chrondroitin and glucosamine have a synergistic effect on promoting joint health when taken together, which is why so many joint products combine the two.

  • Take: 800–1,500 mg as chondroitin sulfate or chondroitin hydrochloride daily in 2–3 divided doses. It may take up to three months of continuous use before effects are noticeable.
  • Rank: 8 – If you are having joint pain, or if you just want to avoid future joint pain, chondroitin is definitely an ingredient you want to use.

CHROMIUM

Chromium is a mineral that our bodies need only in trace amounts. It is involved in a number of important processes in the body, such as the metabolism of protein, carbohydrates and fat. However, chromium is easily depleted in those individuals restricting calories and/or training intensely. Chromium has been shown to enhance insulin function at the muscle cell. This means that it can enhance muscle growth as well as help to keep body fat off. Research has also discovered that supplementing with chromium can blunt cortisol. Cortisol is a catabolic hormone that increases muscle breakdown and interferes with testosterone's anabolic functions. Research has also shown that chromium picolinate can significantly reduce carb cravings, which further helps with fat loss.

  • Take: 200-400 micrograms (mcg) as chromium picolinate or chromium nicotinate per day with food.
  • Rank: 7 – Chromium picolinate was once a very hot supplement: back quite a few decades ago. And can be an effective supplement for building muscle and staying lean. But since the time when it was hot many more effective supplements have come out.

 

CHRYSIN

Also known as 5, 7- Dihydroxyflavone, this flavonoid compound is found in many plants and in honey. It has been known for years to inhibit the aromatase enzyme to inhibit the conversion of testosterone into estrogen. Research from Texas Tech University found that it can also directly increase testosterone production by enhancing the testis ability to convert cholesterol into steroid hormones, such as testosterone.

  • Take: 1 gram of chrysin with breakfast, lunch and the last meal of the day.
  • Rank: 7 – Although it can be an effective test booster, chrysin is not as available or as effective as many other test boosters. However, if a testosterone boosting product includes it, it is definitely a bonus.

CINAMMON EXTRACT

Cinammon contains the active component hydroxychalone. This natural chemical works by imitating the effects of insulin at the muscle cells, as well as allowing better binding of insulin to its receptors on muscle cells. What does all that mean? It means that you get numerous benefits relating to lean muscle growth. Insulin is a powerful anabolic hormone that drives carbohydrates and amino acids into muscle cells. Plus, with more of the carbs being pushed into the muscle fibers, it is less likely than those carbs will be stored as body fat. In addition, insulin acts like a key in muscle cells to directly turn on the process known as muscle protein synthesis, which boosts muscle growth.

  • Take: 100-250 mg of cinnamon extract, such as the trademarked cinnamon extract Cinnulin PF, with meals.
  • Rank: 7 – Yes, cinammon extract is effective, but you don't need to go out and spend money directly on it. However, if a product, such as a creatine product, postworkout product, or fat burner includes it, that is a definite plus.

 

CITRULLINE/CITRULLINE MALATE

This amino acid is closely related to arginine and is readily converted to arginine in the body. In fact, research shows that taking citrulline increases arginine and nitric oxide levels in the blood better than taking arginine itself. Because of this, most of the benefits you get with arginine (such as NO and GH production) you get with citrulline as well. It also helps prevent muscle fatigue by aiding in the removal of ammonia from the body, reabsorbing lactate for increased ATP resynthesis during high-intensity workouts and boosting muscle protein synthesis via direct anabolic signaling. Taking citrulline malate has been shown to elevate muscle ATP by 35% during exercise and increase the rate of creatine phosphate resynthesis by 20%.

  • Take: 3-6 gram of L-citrulline or citrulline malate 30-60 minutes before workouts.
  • Rank: 9 – Citrulline is one of my favorite NO boosters and preworkout energy products.

 

COLLAGEN HYDROLYSATE/GELATIN

This is a protein that helps regenerate and synthesize cartilage. Collagen hydrolysate typically comes from pigs, cows, oxen, chicken or sheep. One study on osteoarthritis patients reported that those taking collagen had significant pain reduction and could reduce their use of nonsteroidal anti-inflammatory drugs. Collagen hydrolysate also stimulates the synthesis of type II collagen in cartilage.

  • Take: 10 g per day, taken for at least three months.
  • Rank: 6 – it does have some good feedback on its ability to prevent joint pain, but it's not a supplement I suggest you run out and buy.

 

CONJUGATED LINOLEIC ACID (CLA)

This naturally occurring group of healthy omega-6 fats found in meats and dairy products can help incinerate bodyfat while simultaneously increasing muscle mass and strength. CLA appears to work to rid body fat by boosting metabolic rate and inhibiting the enzyme lipoprotein lipase (LPL). LPL allows fat cells to take up fat from the bloodstream and store it as body fat. By inhibiting LPL, CLA encourages the body to burn fat instead of store it. Not only does this decrease body fat, but it also spares muscle mass, because if your body is burning body fat, it doesn't need to break down muscle for fuel. In fact, numerous studies have reported that subjects taking CLA lose body fat while simultaneously gaining lean muscle mass and strength. And this research also suggests that a good portion of the body fat that is lost comes from the midsection. Research also suggests that CLA increases the amount of fat that is burned during sleep. This too will not only help you get leaner, but it will help to prevent the breakdown of muscle protein for fuel while you sleep, which can help you get bigger. This fatty acid CLA also assists in reducing the risk of certain cancers. You must supplement for at least 12 weeks for effects to take.

  • Take: 2–3 grams of CLA with breakfast, lunch and dinner (look for cis-9, tran-11 and/or tran-10, cis-12 on the label).
  • Rank: 10 – Do not miss out on the benefits of this muscle builder and fat burner!

 

COENZYME Q10

Known less formally as CoQ10, as well as ubiquinone because it is ubiquitous throughout the body, CoQ10 works as a coenzyme that assists reactions that produce adenosine triphosphate (ATP), the major energy currency of all cells in the body. Research shows that supplementing with CoQ10 blunts fatigue during exercise and results in quicker recovery between bouts of exercise. In addition to aiding endurance, CoQ10 may also aid muscle growth and strength.  One study reported that subjects taking CoQ10 increased their amount of fast-twitch muscle fibers, which are the ones that grow the biggest, fastest and strongest. The most recent study showed that taking CoQ10 before workouts protected muscle cells from oxidative damage, which protected their integrity and could enhance muscle recovery following intense workouts. Research also supports the use of CoQ10 in controlling blood pressure and preventing heart disease by reducing LDL (bad) cholesterol.

  • Take: 300 mg of CoQ10 per day with meals.
  • Rank: 10 – You should seriously consider using this supplement every day:regardless of its price.

CORDYCEPS

Cordyceps is a genus of fungi that include up to 400 species. However, when you see Cordyceps listed in a supplement, it is usually referring to Cordyceps sinensus, which is a parasitic fungi that actually grows on caterpillars. However, it was found that this species is not related to most of the other Cordyceps species and was renamed Ophiocordyceps sinensus. It has been used for centuries in Traditional Chinese Medicine for its bountiful benefits. Among it's many benefits, it has been suggested to help maintain levels of hormones, such as testosterone, increases the body's resistance to stress, improve cholesterol levels, regulate insulin release, and increase energy and mental focus. The active components in Cordyceps appear to be cordicepin, nucleotides, polysaccharides and amino acids. Research shows that codyceps may boost testosterone levels by binding to specific receptors on the testicles to influence them to increase testosterone production. Other research shows that it can increase muscle endurance, likely by increasing oxygen consumption.

  • Take: 500-1500 mg of cordyceps in standardized extract form two to three times per day with one dose about 30-60 minutes before workouts and another before bed for best results.
  • Rank: 7 – Although there is some positive clinical data and anecdotal reports on Cordyceps, it is not completely essential to take. Plus, the real issue is whether or not the supplement you are taking includes the proper species of cordyceps that has been shown to provide the major benefits.

CREATINE

Do I really need to tell you about creatine? OK, for those of you who are still unsure about this wonder supplement: Creatine is without a doubt one of the most effective supplements ever to be sold. The main way that creatine monohydrate works is by serving as a major energy-producing molecule inside muscle cells. This provides the muscle fibers the quick bursts of energy they need when lifting weights or running fast. Research has also discovered that creatine can increase levels of the important compound insulin-like growth factor-I (IGF-I) and blunt the production of the muscle-growth-inhibiting protein myostatin. This leads to bigger and stronger muscles. In fact, research suggests that creatine can increase muscle mass by as much as 10 pounds and boost strength gains by 10 percent in just a few weeks. It also has been proven in several studies to be very safe with long-term use and to even provide a variety of health benefits.

  • Take: Depending on the form of creatine you use, take about 2-5 g of creatine with your pre and postworkout protein shakes.
  • Rank: 11 – Yes, I am ranking the supplements 1-10. This just tells you how critical it is to use creatine.

CURCUMIN

This active ingredient in the spice, tumeric not only protects you from cancer and heart disease, but has been shown to relieve the pain and inflammation associated with healing from surgery and arthritis. Research has also shown that it can significantly reduce cartilage destruction by inhibiting chemicals that instigate inflammation in the body.

  • Take: 200-500 mg of turmeric extract standardized for at least 85% curcumin two to three times per day.
  • Rank: 7 – It is a very effective ingredient, but I do not suggest that you run out and buy it. However, if other products you use do include curcumin that is quite a bonus.

Related Articles