Chastaberry, CLA, Fish Oil Print E-mail



Chasteberry

Chasteberry (also called vitex) has recently gained attention as a way to boost the natural production of testosterone in men. Chasteberry contains flavonoids, terpenes, and sterols, all phytochemicals known for drug-like effects. The particular phytochemicals in chasteberry have been suggested to raise testosterone concentrations and therefore build muscle mass and strength. While early investigations suggest that testosterone concentrations may increase modestly in men supplementing with chasteberry, it is not known whether this will translate into improved muscle building or strength. In fact, the small increases seen in testosterone concentrations with some herbal formulae are not typically correlated with improvements in muscle mass unless an individual is hypogonadal (producing too little testosterone naturally).

Conjugated Linoleic Acid (CLA)

CLA is actually a series of uncommon fatty acids, found largely in dairy and beef, which have been shown, principally in animal models, to reduce fat mass. However, CLA has also been shown to have anticatabolic effects, reducing tissue loss after invading organisms (virus or bacteria) or acute trauma (burns, broken bones, etc.) overwhelm the immune system. While the animal data are strongly suggestive of an impressive muscle-building and nutrient-partitioning effect (shifting more of the energy you eat toward muscles rather than fat cells), human data have been less clear. Although still primarily sold for fat reduction, consumers interested in CLA as a muscle-building aid should be aware that very little human data exist and a dramatic effect is unlikely.

Fish Oil

Fish oil is rich in a specific group of fatty acids (omega-3 fatty acids) that are commonly missing in the North American diet. When added to the diet, these fats (especially the most active DHA and EPA components of omega-3s) have been shown to improve insulin sensitivity in muscle cells while decreasing it in fat cells. As a result, nutrients are more likely to be shunted toward muscle instead of adipose tissue. In addition to improved carbohydrate storage, fish oil may improve the efficiency of protein storage, increase metabolic rate, and increase lean mass. Although this type of fat has profound effects on the body, fish oil is completely safe and actually increases the overall health profile including reducing cardiovascular disease risk, cancer risk, and diabetes risk. Fish oil supplementation is probably essential for exercisers and nonexercisers alike. Everyone should be taking fish oil regardless of their health and fitness priorities.


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