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36Making Progress? Let Us Know!
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30 DAYCHALLENGE
SUPPLEMENTGUIDE
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Alpha-Lipoic Acid
What Does It Do?
Alpha-lipoic acid is a synthetic version of lipoic acid, a naturally occurring compound
produced in the body. Alpha-lipoic acid is an antioxidant vital to the production of cellular
energy. Perhaps most importantly, it helps to neutralize the damage caused by free
radicals. Alpha-lipoic acid helps with insulin sensitivity, and is especially useful in dealing
with metabolic problems.
How Much Should I Take?
About 50 mg - 600 mg per day is recommended.
Where Can I Buy It?
Amazon.com
What Science Backs This Up?
Singh U, Jialal I.
Alpha-lipoic acid supplementation and diabetes.
Nutr Rev. 2008;66(11):646-57.
Koh EH, Lee WJ, Lee SA, et al.
Effects of alpha-lipoic Acid on body weight in obese subjects.
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Am J Med. 2011;124(1):85.e1-8.
Packer L, Witt EH, TritschlerHJ.Alpha-Lipoic acid as a biological antioxidant.
Free RadicBiol Med. 1995;19(2):227-50.
Packer L, TritschlerHJ, Wessel K.
Neuroprotection by the metabolic antioxidant alpha-lipoic acid.
Free RadicBiol Med. 1997;22(1-2):359-78.
Lee WJ, Song KH, Koh EH, et al.
Alpha-lipoic acid increases insulin sensitivity by activating AMPK in skeletal muscle.
BiochemBiophys Res Commun. 2005;332(3):885-91.
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DHA
What Does It Do?
Docosahexaenoic acid (DHA) is an omega-3 fatty acid. DHA is required for your body to
function properly and is also an important element of the brain. DHA is anti-inflammatory,
and the typical Western diet is very low in this essential fatty acid. Proper intake of DHA
helps with cognition, glucose tolerance, weight loss and general health.
How Much Should I Take?
About 1 gram per day of DHA is recommended.
Where Can I Buy It?
Amazon.com
What Science Backs This Up?
Horrocks LA, Yeo YK.Health benefits of docosahexaenoic acid (DHA).
Pharmacol Res. 1999;40(3):211-25.
Swanson D, Block R, Mousa SA.Omega-3 fatty acids EPA and DHA: health benefits throughout life.
AdvNutr. 2012;3(1):1-7.
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Stonehouse W, Conlon CA, Podd J, et al.DHA supplementation improved both memory and reaction time in healthy young adults: a
randomized controlled trial.
Am J ClinNutr. 2013;97(5):1134-43.
Vasickova L, Stavek P, Suchanek P.Possible effect of DHA intake on body weight reduction and lipid metabolism in obese children.
Neuro Endocrinol Lett. 2011;32Suppl 2:64-7.
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Green Tea Extract
What Does It Do?
Green tea extract has been touted for years for its effect on fat loss. And with good
reason. Multiple studies have shown it does indeed increase thermogenesis (production
of heat in your body), which helps to burn off extra pounds. Though not a cure-all by
any means, green tea extract is a good addition to your supplement regimen if you’re
looking to increase fat loss potential.
How Much Should I Take?
The dosage will vary, but around 1,000 mg per day is typically used in studies.
Where Can I Buy It?
Amazon.com
What Science Backs This Up?
Venables MC, Hulston CJ, Cox HR, Jeukendrup AE.Green tea extract ingestion, fat oxidation, and glucose tolerance in healthy humans.
Am J ClinNutr. 2008;87(3):778-84.
Nagao T, Hase T, Tokimitsu I.A green tea extract high in catechins reduces body fat and cardiovascular risks in humans.
Obesity (Silver Spring). 2007;15(6):1473-83.
Dulloo AG, Duret C, Rohrer D, et al.Efficacy of a green tea extract rich in catechin polyphenols and caffeine in increasing 24-h
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energy expenditure and fat oxidation in humans.
Am J ClinNutr. 1999;70(6):1040-5.
Hodgson AB, RandellRK, Jeukendrup AE.The effect of green tea extract on fat oxidation at rest and during exercise: evidence of efficacy
and proposed mechanisms.
AdvNutr. 2013;4(2):129-40.
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MCT Oil
What Does It Do?
Many articles claim that coconut oil is good for weight loss, and cite scientific research.
However, if one is to actually look at the references, they will find that MCT oil is usually
used in these studies, not coconut oil. While similar, they are not identical, and MCT oil
has shown great affinity for fat loss.Clinical studies have shown that consumption of
MCT oil leads to greater energy expenditure than olive oil – which is another healthful
compound.
How Much Should I Take?
20 g per day is an ideal amount.
Where Can I Buy It?
Amazon.com
What Science Backs This Up?
St-onge MP, Bosarge A.Weight-loss diet that includes consumption of medium-chain triacylglycerol oil leads to a greater
rate of weight and fat mass loss than does olive oil.
Am J ClinNutr. 2008;87(3):621-6.
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St-onge MP, Ross R, Parsons WD, Jones PJ.Medium-chain triglycerides increase energy expenditure and decrease adiposity in overweight
men.
Obes Res. 2003;11(3):395-402.
St-onge MP, Bosarge A, Goree LL, Darnell B.Medium chain triglyceride oil consumption as part of a weight loss diet does not lead to an
adverse metabolic profile when compared to olive oil.
J Am CollNutr. 2008;27(5):547-52.
St-onge MP, Jones PJ.Physiological effects of medium-chain triglycerides: potential agents in the prevention of
obesity.
J Nutr. 2002;132(3):329-32.
Babayan, V.K.Medium chain fatty acid esters and their medical and nutritional applications.
J Am Oil ChemSoc, 1981, 58: 49A-51A.
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Probiotic
What Does It Do?
Probiotics are bacteria (as well as yeasts) that are beneficial for your health. They
have been linked to improvement in the digestive system as well as the brain. Though
bacteria are commonly thought of as something that promotes disease, your body
actually contains lots of bacteria - good and bad. Probiotics are the “good” kind of
bacteria. An imbalance of gut bacteria has been linked to weight gain, depression, and
many other negative health outcomes. A probiotic supplement will help correct this
situation.
How Much Should I Take?
About 1-2 capsules per day are recommended.
Where Can I Buy It?
Amazon.com
What Science Backs This Up?
Parvez S, Malik KA, Ah kang S, Kim HY.
Probiotics and their fermented food products are beneficial for health.
J ApplMicrobiol. 2006;100(6):1171-85.
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Mekkes MC, Weenen TC, Brummer RJ, Claassen E.The development of probiotic treatment in obesity: a review.
Benef Microbes. 2014;5(1):19-28.
Ouwehand AC, Salminen S, Isolauri E.Probiotics: an overview of beneficial effects.
Antonie Van Leeuwenhoek. 2002;82(1-4):279-89.
Bittner AC, Croffut RM, Stranahan MC.Prescript-Assist probiotic-prebiotic treatment for irritable bowel syndrome: a methodologically
oriented, 2-week, randomized, placebo-controlled, double-blind clinical study.
ClinTher. 2005;27(6):755-61.
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Protein Powder
What Does It Do?
Protein is essential for proper muscle development, as well as for ramping up your
metabolic rate. While this program will provide you with plenty of protein in your diet, it
may be helpful to also supplement – especially after the 30 days are over, and once in a
while when you are short on time to cook. Egg protein powder tends to work best for the
majority of the population, since it avoids whey, casein and soy.
How Much Should I Take?
About 1-2 scoops per day would be the ideal amount.
Where Can I Buy It?
Julian Bakery
What Science Backs This Up?
Paddon-jones D, Westman E, Mattes RD, Wolfe RR, Astrup A, Westerterp-plantenga M.Protein, weight management, and satiety.
Am J ClinNutr. 2008;87(5):1558S-1561S.
Phillips SM, Van loon LJ.
Dietary protein for athletes: from requirements to optimum adaptation.
J Sports Sci. 2011;29Suppl 1:S29-38.
Westerterp-plantenga MS, Lemmens SG, Westerterp KR.Dietary protein - its role in satiety, energetics, weight loss and health.
Br J Nutr. 2012;108Suppl 2:S105-12.
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Soenen S, Martens EA, Hochstenbach-waelen A, Lemmens SG, Westerterp-plantenga
MS.Normal protein intake is required for body weight loss and weight maintenance, and elevated
protein intake for additional preservation of resting energy expenditure and fat free mass.
J Nutr. 2013;143(5):591-6.
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Vitamin D
What Does It Do?
Vitamin D is essential for a variety of reasons. Vitamin D deficiency is incredibly
common, but many believe they aren’t at risk because they consume vitamin-D-fortified
foods. In reality, there are almost no foods that actually have therapeutic levels of vitamin
D. The worse news? Even fortified foods do not contain enough vitamin D to support
your health. Vitamin D is not really a vitamin – it is a steroid hormone. When you don’t
get at least 15 minutes per day of sun exposure, you are at risk for vitamin D deficiency.
How Much Should I Take?
2000 IU – 4000 IU is the amount usually recommended. Adjust according to
bodyweight.
Where Can I Buy It?
Amazon.com
What Science Backs This Up?
Haines ST, Park SK.
Vitamin D supplementation: what’s known, what to do, and what’s needed.
Pharmacotherapy. 2012;32(4):354-82.
Holick MF.Sunlight and vitamin D for bone health and prevention of autoimmune diseases, cancers, and
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cardiovascular disease.
Am J ClinNutr. 2004;80(6 Suppl):1678S-88S.
Holick MF, Chen TC.Vitamin D deficiency: a worldwide problem with health consequences.
Am J ClinNutr. 2008;87(4):1080S-6S.
Garland CF, French CB, Baggerly LL, Heaney RP.Vitamin D supplement doses and serum 25-hydroxyvitamin D in the range associated with
cancer prevention.
Anticancer Res. 2011;31(2):607-11.
Nair R, Maseeh A.Vitamin D: The “sunshine” vitamin.
J PharmacolPharmacother. 2012;3(2):118-26.