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There a number of ways you can increase physical performance to stay fit and lean. Though diet and exercise are always talked about, consuming quality supplements can play an important role in attaining fitness success. But determining what types of products is also important. Two types of products that have...
It's that time of the year when many of us fall off the New Year's Resolution wagon. We vow to start anew, lose weight and get in shape then it all falls by the wayside. But as we all know, losing motivation and falling off track can be easy. That's...
Losing weight can be a challenging and time-consuming process that requires a combination of diet and exercise. However, some people may need help to achieve their weight loss goals despite making lifestyle changes. This is where supplements come in; they are often seen as a way to boost the weight...
Have you been in a slump? When you look in the mirror, do you wonder whose reflection you’re looking at? Are you unrecognizable to yourself? Do you wish you did more the previous year but can’t seem to get over the hump to see the type of personal growth you...
Although not technically an "Essential Amino Acid", Glutamine is one of the most well-known aminos as well as one of the most highly used (maybe without even knowing it) as it has been around for a very long time. Unfortunately, it is one....Read more.....
Natural Caffeine Vs Synthetic Caffeine. Which Is Best?
Posted by Maria Altieri
Caffeine is considered to be one of the most frequently used supplement ingredients all across the world in many different products, and for a good reason – it works. One of the most common uses of caffeine is in the form of coffee. There are many people who rely on the caffeine content found in coffee to get them through their day and even workout. Some can get away with low doses, while others need incredibly high doses. However, many people do not know that there are different sources of caffeine, which is why we are going to discuss the two types of caffeine – natural caffeine and synthetic caffeine.
Caffeine is a common ingredient found in drinks such as coffee, tea, energy drinks, and soft drinks like Coca-Cola, Pepsi, etc. There are many sources of caffeine that can be utilized, and they all don’t have the same effects on people. Some sources are natural, plant-based, and some are even synthetically produced.
Let’s take a look at what natural caffeine is as well as what synthetic caffeine is to get a better understanding of how they differ.
Natural Caffeine
If we go back to its roots, caffeine was first found in naturally occurring plants such as guarana, cacao, yerba mate, and berries. In present times, it can be found in over 60 various types of plants.
While natural caffeine can be found and sold as a standalone supplement, it’s generally not the most commonly found product on the shelves and online. Instead, natural caffeine can be found in many different supplement profiles from fat-burners, to pre-workouts, to straight-up energy products.
You may also find caffeine in vitamins and methylxanthines, which balance the up and down of energy from caffeine in your system and help deliver it to your body in a stable manner. Essentially, natural caffeine provides a more sustainable and cleaner boost of energy in comparison to synthetic caffeine, and it also allows for heightened focus and cognition. If you’ve ever used different forms of caffeine, you may have noticed and experienced a quick jolt of energy but then an abrupt crash that soon follows.
Unlike synthetic caffeine, natural caffeine generally does not have any side effects such as insomnia, nervousness, and anxiety, to name a few. It is because of the gradual release of natural caffeine into your system that many of the side effects associated with synthetic caffeine are nonexistent. There is no sudden release that can cause jitters or uneasiness.
You can take a glance at the nutritional panel of a product to see if it has natural caffeine or synthetic caffeine, as many of them will break down what source of caffeine is used.
Synthetic caffeine is widely used in soft drinks and energy drinks. Synthetic caffeine is quickly absorbed in your system and gives you a sudden boost of energy, which is much faster than natural caffeine. Interestingly enough, and a little history lesson for you, synthetic caffeine was first discovered by the Nazis during World War II. With increasing demand, synthetic caffeine started becoming the norm.
Additionally, synthetic caffeine (such as caffeine anhydrous) is a very inexpensive ingredient to produce. Natural caffeine is something that would need to be sourced, and because of this, synthetic caffeine has become the most widely used form of caffeine. Big companies such as Coca-Cola are highly dependent on synthetic caffeine for their products. Unfortunately, synthetic caffeine has some drawbacks and side effects that could become quite harmful to your body.
There have been some instances and cases where individuals got their supplements mixed up and took two teaspoons or more of synthetic caffeine and, unfortunately, died because of ingesting a lethal dose.
Because synthetic caffeine is absorbed into your body much faster than natural caffeine, it provides a quick spike of energy that many people enjoy but then an equivalent crash as if you hit a wall going 100mph. Although synthetic caffeine and natural caffeine are almost non-distinguishable on a molecular level, the method of how synthetic caffeine is made can trigger significant health concerns, which you need to take into consideration before you decide if you want to supplement with it or not.
Natural Caffeine vs. Synthetic Caffeine
Here are some key points and takeaways from both sources of caffeine.
Natural caffeine and synthetic caffeine are chemically identical. The big difference is that synthetic caffeine is made from chloroacetic acid and urea, whereas natural caffeine is produced from various plants.
The most surprising part is that both sources of caffeine affect the body in similar ways.
Naturally sourced caffeine tends to be harder to source and relatively expensive, which is why labs have started making synthetic caffeine.
Due to the lower cost associated with synthetic caffeine, many supplement companies prefer to use it over natural caffeine due to the cost-savings advantage.
Synthetic caffeine undergoes numerous steps to be converted from its initial form, which is ammonia. It is usually exposed to harsh chemicals during the conversion, such as ethyl acetate, carbon dioxide, and methylene chloride. In addition, synthetic caffeine has somewhat of a “glowing” factor. This is removed by cleaning the caffeine with acetic acid, sodium nitrate, chloroform, and sodium bicarbonate.
It should be noted that not all synthetic caffeine is harmful when consumed in a small amount. But the thing to keep in mind is, you have probably had it this week or even today, unknowingly, as several products have them as one of their ingredients. Because of this, it is recommended that you take a look at the ingredient list of the product you are looking to purchase.
Which Source of Caffeine Is Right for You?
The most significant takeaway when differentiating natural caffeine and synthetic caffeine is that synthetic caffeine can work faster and provide you with a sudden boost of energy. Still, when you are coming down from that rollercoaster ride, and you have a sudden crash in energy, it will be much worse than what you’ll experience through natural caffeine.
It’s beneficial to understand what you are reading on many supplement labels out there. If you see the word “caffeine” on the ingredient list of a product, it is very like that it is synthetic caffeine (caffeine anhydrous). If it is a natural source, you will see the actual name of the plant products used, such as green tea extract, green coffee beans, or guarana, to name a few.
Now that you know the basics of the varying sources of caffeine, you can make a more informed decision on whether you prefer to use a natural caffeine source or a synthetic caffeine source to help provide you with the results you want and need to achieve your goals.
As a global leader in licensed sports merchandise, Fanatics is building the leading global digital sports platform and changing the way fans purchase their favorite team apparel, jerseys, headwear and hardgoods through an innovative, tech-infused approach to making and quickly distributing fan gear in today’s 24/7 mobile-first economy. Operating multi-channel commerce for the world's biggest sports brands, Fanatics offers the largest collection of timeless and timely merchandise whether shopping online, on your phone, in flagship stores, in stadiums or on-site at the world's biggest sporting events.
Through Fanatics’ innovative commerce capabilities and cutting-edge tech platform, the company has assembled one of the best databases of fans globally which is now being leveraged across the broader sports ecosystem to build new, large-scale digital sports businesses outside of merchandise. Fanatics is the majority owner of Candy Digital, a next generation digital collectibles company that is partnering with prominent sports properties - including MLB and MLBPA - to build an official NFT ecosystem where fans and collectors come to purchase, trade and share officially licensed NFT’s. Additional ventures that will build out Fanatics’ footprint across the broader digital sports landscape will be announced in the coming months.
Fanatics’ partners include all major professional sports leagues (NFL, MLB, NBA, NHL, NASCAR, MLS, PGA) and hundreds of collegiate and professional teams, which include several of the biggest global soccer clubs.
In addition to e-commerce, the capabilities of Fanatics include omnichannel-integrated physical retail operations across a broad portfolio of flagship stores, team retail and special events; international capabilities that provide a global sports retail platform; and an in-house merchandise and manufacturing division that is a licensed partner of professional and collegiate teams and helps fans express passion through a broad range of apparel and non-apparel products created under the Fanatics, Nike, Top of the World, Majestic and WinCraft brands.
As a leading global digital sports platform, Fanatics is committed to making a positive impact in the communities where we all live, work and play through strategic philanthropic initiatives. As a market leader with more than 8,000 employees and over 300 partners, suppliers, and vendors in 11 countries, we also take responsibility for driving toward more ethical and sustainable practices.
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Nootropics are natural or synthetic agents that have mental performance-enhancing properties. Research shows that they boost memory, concentration, attention, perception, executive functions, motor functions, and language. They even target learning and memory deficits that may associated with certain psychiatric conditions or age-related cognitive problems. Natural nootropics help improve various mental functions and target cognitive impairments by heightening the activity of chemicals in the brain called neurotransmitters. More specifically, natural nootropics play a role in the production and activity of dopamine, acetylcholine, and glutamate, among others.
Increased activity of these particular chemicals improves the transfer of brain signals and facilitates reactions in the brain that promote processes such as learning, focus, optimal processing speed, and memory. There are many nootropics available in the marketplace and here we'll present four natural nootropics that provide dramatic improvements in mental performance: Caffeine from Coffea Arabica bean, L-theanine, Rhodiola Rosea, and Bacopa monnieri.
Caffeine is one of the most commonly consumed nootropics in the world and it is naturally found in coffee beans, cocoa beans, and tea leaves. It helps reduce fatigue and influences brain functions such as memory, learning, and overall mental performance, but it also targets certain types of age-related brain dysfunctions. Servings of caffeine that are between 40 to 300 mg enhance attention, alertness, focus, vigilance, arousal, mood, and processing speed. In addition, the benefits are usually more pronounced in individuals who are mentally fatigued.
L-theanine
Another beneficial nootropic is L-theanine, which is an amino acid that is found naturally in tea leaves. Servings of this amino acid that range from 50-200 mg have been shown to heighten mood and increase the activity of brain waves that are associated with creativity. It also has a calming effect, which makes it easier for people to remain focused on completing tedious tasks. Research even shows that the combination of caffeine and L-theanine leads to more pronounced cognitive improvements than if either nootropic is taken alone. More specifically, taking these two nootropics together helps improve alertness, performance in attention-switching tasks, and memory, while preventing the brain from becoming easily distracted. Visit Beast Sports Nutrition to learn more...
Rhodiola Rosea
Similar to caffeine and L-theanine, Rhodiola Rosea is a nootropic that improves mental performance (e.g., focus, concentration), mood, and overall well-being. However, it is also described as an adaptogenic herb because it enhances the body’s ability to deal with mental stress by targeting anxiety, burnout, and mental fatigue. In particular, Rhodiola Rosea decreases the response to the stress hormone called cortisol and this helps reduce feelings of fatigue and anxiety. Servings of about 500 mg or less afford individuals with these benefits.
Bacopa Monnieri
Bacopa monnieri is a well-known herb that has been frequently used in Ayurvedic medicine to heighten brain function. Accordingly, research shows that it can help the brain process information more rapidly, while improving memory and reducing reaction times. It also contains active components called bacosides the protect brain cells from toxin-induced damage and positively influence the transfer of signals in an area of the brain known as the hippocampus. Memories are processed in this region, and this means that Bacopa monnieri’s effect on this particular structure supports optimal memory function. Servings of less than 300 mg afford individuals with these benefits, and experiences with Bacopa monnieri supplementation gradually improve when this herb is taken regularly. Therefore, it is important to take these types of herbs consistently and to take them in combination with other useful nootropics (e.g., caffeine, L-theanine) when possible, to further enhance their health-boosting properties.
Overall, natural nootropics are increasing in popularity due to their proven benefits toward enhancing mental performance. A number of nootropics occur naturally in a variety of foods, and in addition to improving memory, focus, processing speed, learning, and concentration, they also target certain types of mental impairments and brain dysfunctions. People who take nootropics regularly may also experience a heightened ability to handle mental fatigue, stress, and anxiety.
Furthermore, natural nootropics are a safe alternative to synthetic nootropics such as nicotine, modafinil, Adderall (amphetamines), etc. These types of nootropics are often referred to as smart drugs and some of them may cause addiction as is the case with nicotine, while others such as modafinil and Adderall may lead to dependence and withdrawal symptoms as well as side effects that include a low sex drive, anxiety, excessive sweating, and even heart problems. Research shows that natural nootropics cause minimal to no side effects, especially when they are taken at the recommended servings. Indeed, the right blend of these cognition-boosting agents supports long-term mental health when they are incorporated into the daily diet . Get your Beast on Today!
Essential fatty acids, or EFAs, are compounds that the body needs to stay healthy but cannot produce independently. This means that a person must get these nutrients from food or supplements.
EFAs are necessary for producing hormones that regulate the immune system and nervous system.
There are two categories of Essential Fatty Acids, omega-3 and omega-6. It is important to balance them in a person's diet for optimal health.
What Are Fish Oils? (Omega-3)
Fish oil is often used as a broad term for supplements or foods containing the omega-3 nutrient. Fish oils are the most prominent sources where omega-3 can be found, although there are also some plant-based omega-3 sources.
Omega-3 essential fatty acids are used to produce hormones called eicosanoids, which play a role throughout the cells in the human body. Specifically, omega-3 acids are important for cardiovascular and immune system health. Omega-3 fatty acids also contribute to anti-inflammation, so that they can be an important supplement for patients with rheumatoid arthritis or other joint pain.
For expecting mothers, essential fatty acids, specifically the DHA omega-3, are beneficial for the development of the baby throughout pregnancy. It is commonly recommended that pregnant women take a DHA supplement during their pregnancy. While this is widely considered a safe supplement beneficial for a baby's development, always consult with your doctor before adding supplements to your diet while pregnant.
Some research has shown that omega-3 fatty acids can help combat mood disorders and even ADHD, especially in children. While more studies are needed in this area, there is anecdotal evidence that patients have shown improvement in depression, ability to focus, and general cognitive ability when an omega-3 is increased in a person's diet through food or supplements.
Dietary Sources of Omega-3
Omega-3 EFAs are most commonly found in fish, but there are also plant sources and supplements in capsule form.
Some common animal-based omega-3 sources:
Salmon
Herring
Mackerel
Sardines
Tuna
Some common plant-based omega-3 sources:
Walnuts
Flaxseed
Chia seeds
It is important to note that more research is done on fish-based sources of omega-3 rather than plant-based sources. While all of these foods are considered healthy to consume, the body can process the amounts and types of omega-3 in these sources differently. Unless you have dietary restrictions or allergies, fish-based sources of omega-3 are recommended.
Supplements can be made from either animal-based or plant-based sources for those with dietary restrictions. The most common omega-3 supplement is fish oil; it is found in capsule form and can be taken daily. Fish oil has the most research for effectiveness and is the most widely taken omega-3 supplement. Other fish-based supplement options are krill oil or cod liver oil.
While the risk of serious side effects from taking omega-3 supplements, specifically fish oil, is very low, they can interact with certain medications, trigger allergies, and cause indigestion. Always consult with a doctor before changing your supplementation routine.
What Is CLA? (Omega-6)
CLA is a group of essential fatty acids that contain omega-6; they are widely found in plant-based sources like nuts and seeds.
CLA and omega-6 also aid in functioning all cells in the human body, and CLA helps the body produce energy and balance cholesterol levels.
Recently, CLA specifically has become popular with the fitness community. It is said that CLA can help the body create energy, specifically from fat stores, which protects muscle tissue from being used and reduces the amount of body fat a person has. While this needs more research, anecdotal evidence in the bodybuilding community often supports the claim.
A risk with omega-6 is that it has been shown to increase inflammation when taken in high amounts, leading to aggravated medical conditions and general pain.
Dietary Sources of Omega-6
Omega-6 nutrients are most commonly found in nuts and seeds or can be taken as a supplement. CLA is the most commonly used supplement for omega-6.
Plant-based sources of omega-6
Walnuts
Pumpkin seeds
Sunflower seeds
Sunflower oil
Safflower oil
Corn oil
Soybean oil
Omega-6 fatty acids are relatively easy to get from a modern American diet, but they can be found in supplements if needed. There are some risks to a high intake of omega-6 fatty acids, as they have been linked to inflammation that can aggravate medical conditions such as COPD. Consult with a doctor before adding a CLA or omega-6 supplement.
Which Supplement To Take, CLA or Fish Oil?
Both omega-6 and omega-3 are essential fatty acids, meaning they are necessary for health but cannot be produced by the body. This means that supplementation of both can be necessary in certain cases if there is not enough intake from food.
The main consideration when deciding if taking a CLA, fish oil, or another omega supplement is balance. For optimal health, a person should have omega-6 and omega-3 in their diet, but the levels of omega-3 should be higher due to their anti-inflammatory properties. The two types of fatty acids can have opposite effects on the body, so while both are needed, the side effects can balance each other out when levels of both are consumed.
Another factor is that omega-6 is more readily available in the common American diet – so taking a CLA may not be necessary. The plant-based oils containing omega-6 are inexpensive and widely used in cooking, so most Americans get enough if they eat a balanced diet. Omega-3, on the other hand, is harder to get from food. The top sources of omega-3 are fatty fish, which can be expensive and less common in the American diet. For this reason, many can benefit from taking a fish oil supplement.
The last consideration is risk factors. While there are always some risks when consuming any supplement, fish oil is America's most commonly taken supplement, and it is well researched and generally considered very safe. It is difficult to consume too much omega-3, and CLA is a newer supplement with less research. Studies have shown that it is possible to get too much omega-6, and high levels can be harmful, so look into current levels of omega-6 intake before adding a supplement.
What Happens Without Enough EFAs
Since essential fatty acids are necessary for the body, a deficiency can cause health problems. If a person is not consuming enough of these nutrients, it can lead to Essential Fatty Acid Deficiency or EFAD.
While it is rare for a person who is consuming a healthy diet to have severe cases of EFAD, varying levels of these symptoms can occur due to Essential Fatty Acid Deficiency:
Hair loss or dull hair
Rash and dry, scaly skin
Weakened immune system
Slowed growth in children
Severe Essential Fatty Acid Deficiency cases can be diagnosed and treated clinically through blood tests and infusions of fatty acids. In most cases, however, adding a supplement will reverse the effects.
Learn more about the importance of Essential fatty Acids such as Fish Oil and CLA, by clicking the links below.
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