Supplement Roundup: F

Here's a brief rundown on all the supplements in the "F" 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.

FENUGREEK

This herb is quickly gaining popularity as a testosterone and sexual booster. It first grabbed attention for its ability to increase insulin release due to its high concentration of the BCAA isomer, 4-hydroxyisoleucine. In fact, one recent study showed that taking creatine with fenugreek was just as effective as taking it with the sugar dextrose. Fenugreek may also elevate testosterone levels as a result of its high content of furostanolic saponins, which increase luteinizing hormone levels to stimulate testosterone production.

Take: 500–1000 mg per day of fenugreek 30-60 minute before workouts to boost testosterone production during workouts, as well as with your postworkout shake to spike insulin and aid muscle recovery and growth. As with any supplement that boosts testosterone levels, it may be best to cycle forskolin by taking it for 8-10 weeks then stopping it for 2-4 weeks before taking again.

Rank: 7 – although fenugreek can be effective for boosting testosterone and insulin levels, it is not a critical supplement for everyone to add to their regimen.

FIBER

Fiber is an indigestible complex carbohydrate. Consumption of soluble and insoluble fiber enhances the health of the digestive tract and improves the absorption and efficiency of bodybuilding diets. Fiber increases the bulk of food consumed, helping to process it, and keeps the digestive system working at peak efficiency. It can also slow down the digestion of food to keep blood glucose and insulin levels to prevent fat gain. Plus it can help to blunt hunger and help you to eat less when dieting. Fiber can also help to lower cholesterol levels.

Take: you should consume about 10-15 g of total fiber in your diet for every 1,000 calories eaten from food or supplements. If you do not get enough fiber in your diet consider taking 3-5 grams of fiber from supplements before large meals to help slow digestion. You can do this one to three times per day.

Rank: 6 – Many of you may be surprised by the low ranking I gave fiber. While I would give dietary fiber a 10, this rank of 6 refers to fiber supplements. If you are eating an adequate amount of vegetables than a fiber supplement is absolutely unnecessary. So it's a supplement that few of you will need. Plus, getting in too much fiber can actually reduce testosterone levels.

FISH OIL

Fish oil contains the essential omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which are known to provide a number of health and performance benefits. Not only do these fatty acids appear to reduce the risk of heart disease and stroke, as well as provide other health benefits, such as helping to prevent muscle breakdown, enhance joint healing, and improve brain function, but research confirms that they can directly boost fat loss and enhance muscle growth. 

Take: 2-3 grams with meals two to three times per day.

Rank: 10 - The essential fats in fish oil are so critical and offer so many benefits that this supplement should be at the top of your supplement list. Fish oil is one of the few ways to directly get in adequate amounts of these omega-3 fats.

5-HYDROXYTRYPTOPHAN (5-HTP)

This modified amino acid is what the essential amino acid tryptophan is converted to before it forms serotonin and melatonin in the body. 5-HTP has been shown to increase luteinizing hormone and gonadotropin-releasing hormone in men to boost testosterone levels. Serotonin can help curb food cravings, especially for carbohydrates; and melatonin can help relax you before bed. All this makes 5-HTP great to take at night to promote testosterone production and ease food cravings whenrecount are often strongest. In a study from the University of Rome, subjects taking 5-HTP ate fewer calories per day and lost an average of 11 pounds in 12 weeks, while a placebo group had difficulty limiting caloric intake and lost only 2 pounds in the same period.

Take: 50-1300 mg of 5-HTP 30-60 minutes before bedtime (those taking prescribed antidepressants should not use 5-HTP before discussing it with a physician).

Rank: 6 - While 5-HTP is an effective supplement, it's really not that critical to use unless you have anxiety issues or trouble relaxing at night or trouble with intense carb cravings. While it can boost testosterone levels, there are far more effective test boosters out there. But this testosterone-boosting effect is a good fringe benefit if you need to use it for its other properties.

FLAXSEED OIL

Flaxseed oil is a rich source of the omega-3 fatty acid alpha-linolenic acid. Unlike the omega-3 fatty acids EPA and DHA in fish oil (see "Fish Oil"), this form of omega-3 fat is not usable by the body and must be converted to EPA and DHA. There is some debate over how much alpha-linolenic acid gets converted in the body, but recent research suggests that it is converted at a decent rate to offer similar benefits as taking fish oil. If on a low-fat diet, men should limit the amount of flaxseed oil consumed to 30 grams per day; when combined with a diet low in fat, it has been shown to reduce testosterone by 15% within 30 days.

Take: 1-2 tablespoons per day with food. It is easy to add flax seed oil to protein shakes, such as a nighttime casein shake, it ads a nutty flavor and can help to further slow down the digestion of  the protein.

Rank: 4 - While flax seed oil provides an essential omega-3 fat there is little reason to use this form over fish oil. Fish oil directly provides EPA and DHA in known quantities, while with flax seed oil you have no real idea of how much alpha linolenic acid is being converted to EPA and DHA in the body. Why risk it unless you are vegan?

FOLIC ACID

This B vitamin also known as folate is critical for the production and maintenance of new cells such as muscle cells. It's also needed to make DNA and RNA, the building blocks of all cells. Folate even plays a role in the conversion of arginine to nitric oxide (NO). It also regulates the co-factors that directly influence the amount of arginine that can be converted to NO, resulting in greater NO production.

Take: 400–800 mcg in the form of folic acid or L-methylfolate. You should be taking a B-complex supplement that provides all the major B vitamins 1-2 times a day. Most good B complex formulas provide an adequate dose of folic acid, making it an easy way to get in this critical vitamin along with the other important B vitamins.

Rank: 9 - Folic acid is an essential vitamin that offers numerous benefits and is easy to get in a good B complex formula. Be sure that you are getting 400-800 mcg every day.

FORSKOLIN

Forskolin is the active compound in the herb Coleus forskohlii, a member of the mint family. It enhances fat loss mainly by activating the enzyme adenylate cyclase, which is also involved in testosterone production. This leads to a cascade of events including activation of hormone-sensitive lipase, which allows fat stored in fat cells to be broken down for use as fuel. It also activates the testicles to produce more testosterone. One study from the University of Kansas (Lawrence) found that overweight men who took forskolin for 12 weeks lost considerably more bodyfat and had higher levels of testosterone than a placebo group. The same biochemical pathway that forskolin uses to target fat cells also allows it to enhance thyroid production and relax blood vessels.

Take: Look for products that include Coleus forskohlii extract standardized for 20–50 mg of forskolin 2–3 times daily before meals.  As with any supplement that boosts testosterone levels, it may be best to cycle forskolin by taking it for 8-10 weeks then stopping it for 2-4 weeks before taking again.

Rank: 8 - Forskolin is an effective supplement for both fat loss and testosterone boosting. Some people however, report stomach issues from taking it. If this is the case, you can try taking it with meals.

FUCOXANTHIN

This is the active in gredient in the brown seaweed Wakame, known scientifically as undaria pinnatfida. This carotenoid increases the activity of uncoupling proteins in fat cells. Uncoupling proteins increase the activity of the metabolic machinery in cells, making them burn more fuel to produce adequate energy. In other words, you burn more calories, such as fat, each day. Research shows that mice and rats supplemented with fucoxanthin lost significantly more abdominal fat than animals receiving a placebo. Overweight females given wakame extract had a higher metabolic rate and lost significantly more bodyweight and bodyfat than a placebo group.

Take: Look for products that contain fucoxanthin extract such as in the trademarked form Xanthigen and take 150–200 mg 2–3 times per day before meals.

Rank: 6 - Although fucoxanthin is a very interesting and promosing ingredient that can be an effective fat burner, there are far better ones to take. There is just not yet enough solid research and anecdotal reports to know just how effective this ingredient is. However, if you are using a commercially prepared fat burner product that contains fucoxanthin among other fat burning ingreients, it is definitely a benefit.

Related Articles

• 
  Supplement Roundup: A

  All the "A" supplements you need to know

• 
  Supplement Roundup: C

  Be sure you "C" this list of supplements

• 
  Supplement Roundup: D

  Check out D's supplements!

• 
  Supplement Roundup: E

  Are you getting E-nough of these supplements?