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Supplement Glossary from A to Z
A B C D E F G H I J K L M N O P Q R S T U V W X Y Z
Amino Acids
Amino Acids are the chemical units or “building blocks” as they
are popularly called of proteins. Eight of these amino acids are essential,
which means that the body cannot manufacture them. The rest of amino acids are
non-essential, which means that they can be manufactured by the body, but only
with proper nutrition. Amino acids can build cells, repair tissue, and form
antibodies. They also build RNA and DNA, and carry oxygen throughout the body.
Proteins are made up of amino acids.
Antioxidants
Antioxidants are substances that may protect your cells against the effects
of free radicals. Free radicals are molecules produced when your body breaks
down food, or by environmental exposures like tobacco smoke and radiation. Free
radicals can damage cells, and may play a role in heart disease, cancer and
other diseases.
Antioxidant substances include
• Beta-carotene
• Lutein
• Lycopene
• Selenium
• Vitamin A
• Vitamin C
• Vitamin E
Antioxidants are found in many foods. These include fruits and vegetables, nuts,
grains, and some meats, poultry and fish.
Beta-carotene
A nutrient that is converted to Vitamin A by the body when needed. Contains
antioxidant properties. Beta carotene is found in green vegetables and carrots
and is converted by the body into vitamin A according to its needs.
Biotin (Vitamin B)
Biotin is a B vitamin that's needed for the formation of fatty acids and glucose,
which are essential for the production of energy. It also helps with the metabolism
of carbohydrates, fats and proteins.
Calcium
Calcium, the most abundant mineral in the body, is found in some foods, added
to others, available as a dietary supplement, and present in some medicines
(such as antacids). Calcium is required for muscle contraction, blood vessel
expansion and contraction, secretion of hormones and enzymes, and transmitting
impulses throughout the nervous system. The body strives to maintain constant
concentrations of calcium in blood, muscle, and intercellular fluids, though
less than 1% of total body calcium is needed to support these functions.
Calories
Measurement of the potential of food to supply energy. Carbohydrates –
The body’s principal source of energy. Simple carbohydrates come from
sugars; complex carbohydrates come from starches and fibre. The body converts
them to glucose, which is used to energise cells.
Carnitine
An amino acid essential for the breakdown of fat into energy. Carnitine may
improve the utilisation of fats for energy and can be beneficial in conditions
associated with impaired fat breakdown and energy production. Carnitine may
be beneficial in heart disease, enhancing physical performance, Alzheimer’s
disease, diabetes, liver disease, and protection against drug toxicity.
Cholesterol
Substance manufactured by the liver and other organs and consumed via animal
fat. High-fat diets increase the amount made. It is believed that high levels
lead to collection of cholesterol in the arteries, possibly leading to serious
health risks.
Choline
A nutrient that helps prevent the accumulation of fat in the liver; aids in
the detoxification of metabolic wastes and toxins.
Chromium
Mineral important in the metabolism of carbohydrates and fats; helps build lean
muscle tissue and regulate blood sugar levels.
CLA (Conjugated linoleic acid)
A naturally occurring nutrient which scientists have discovered exerts a positive
effect on protein and fat metabolism.
Coenzyme Q 10
Vital to energy production at the cellular level; used for endurance improvement.
Supplementation may decrease fatigue, muscle weakness and obesity. Also recognised
for its strong antioxidant properties.
Copper
Mineral important in the formation of red blood cells; keeps bones, blood vessels,
nerves and the immune system healthy.
Creatine monohydrate
Creatine is one of the most popular sports supplements on the market and is
used by bodybuilders, athletes, sportsmen and women alike. Creatine is a compound
made naturally in our bodies as an energy replenisher. It is manufactured in
the liver, kidneys and pancreas and secreted into blood for transport to muscle
(amongst other) tissues. Its chemical name is methylguanido-acetic acid, formed
from the amino acids arginine, methionine and glycine.
DHEA (Dehydroepiandrosterone)
A hormone produced by the adrenal gland. Primary function is to produce estrogens
and testosterone.
Dietary fibre
Consists of both soluble (dissolves in water) and insoluble (does not dissolve
in water) fibre. Diets high in dietary fibre and low in fat may have a protective
effect against many chronic illnesses, including heart disease and some cancers,
and may reduce LDL (“bad”) cholesterol.
Fats
Provide essential fatty acids that cannot be produced by the body. They transport
fat-soluble vitamins and regulate blood cholesterol levels. Provide energy when
the body’s carbohydrate level is depleted. Provide protection to vital
organs. While fats are essential to the body, many people consume much more
than necessary to remain healthy.
Folic acid
Vitamin important in the synthesis of DNA, tissue growth and the production
of red blood cells.
Folic acid
Vitamin important in the synthesis of DNA, tissue growth and the production
of red blood cells.
Ginseng
An herb (Korean - Panax Ginseng) (Siberian - Eleutherococcus senticosus) (American
- panax quinqefolium),. The most costly root, ginseng is a low-growing, shade-loving
perennial herb of the Araliaceae family. It is cultivated in China, Japan, Korea
and Russia and can be taken in capsule form or as a tea. The United States can
also cultivate this root.
Glucosamine
Glucosamine is a compound found naturally in the body, made from glucose and
the amino acid glutamine. Glucosamine is needed to produce glycosaminoglycan,
a molecule used in the formation and repair of cartilage and other body tissues.
Production of glucosamine slows with age.
Glutamine
A non-essential amino acid, glutamine is considered to be a brain fuel. Glutamine
has been used therapeutically for alcoholism, mild depression and to reduce
the craving for sweets. Glutamine is very important in the functioning of the
metabolism and muscle maintenance. Glutamine supplementation can help prevent
muscle and other tissue breakdown by providing the body with nitrogen and fuel.
Green Tea
An herb (Camellia sinensis). Green tea originates in China, Japan and other
parts of Asia. The leaf of the plant is used in creating the extract which is
potent and bioflavonoid-rich. This herb is used primarily for its free-radical
scavenging capabilities.
Herbs
Plants containing many nutrients and phytochemicals, providing an array of health
benefits. Herbs have been known for centuries, but are now becoming the basics
of many modern medicines.
Hydroxycitric Acid
Naturally-occurring nutrient with the ability to inhibit the synthesis of carbohydrates
into fat; also works as an appetite suppressant. Found in Relìv products
under the brand name CitriMax®.
Inositol
A nutrient that helps prevent the accumulation of fat in the liver; aids in
the detoxification of metabolic wastes and toxins.
Iodine
A mineral necessary for normal cell metabolism. Required by the thyroid gland
in the synthesis and secretion of hormones.
Iron
A mineral essential to the formation of hemoglobin and myoglobin (which carries
oxygen in the blood and muscles, respectively). A part of several proteins and
enzymes in the body.
L-carnitine
A nutrient responsible for the transportation of fats to cells for use in energy
production.
L-carnitine is very similar to the nonessential amino acid carnitine. It performs
some of the same functions, such as helping metabolize food into energy.
Lysine
Essential amino acid. Important for growth, tissue repair, and the production
of hormones, enzymes and antibodies. Research indicates that lysine may be useful
in the treatment of migraine and herpes simplex. Precursor to carnitine in the
body.
Magnesium
A mineral aiding many basic functions, including metabolism, heart rhythm, bone
growth and the function of nerves and muscles.
Manganese
A mineral playing a vital role in reproduction and energy production; very important
in building healthy bones. Medium Chain Triglycerides (MCT) – Provide
twice the energy of carbohydrates; have no significant effect on insulin production.
Improve the absorption of amino acids and reduce muscle tissue breakdown.
Molybdenum
A mineral required to activate certain enzymes that are necessary for thousands
of bodily functions.
Niacin (Vitamin B3)
Crucial for conversion of food into energy; helps maintain normal functioning
of the skin, nerves and digestive system.
Octacosanol
A naturally derived wheat germ oil concentrate which has been clinically proven
to increase oxygen utilisation when exercising.
PABA
Functions in the breakdown and use of proteins in the formation of blood cells.
Pantothenic acid (Vitamin B5)
Essential in metabolising food; aids in the synthesis of various body chemicals,
such as hormones and cholesterol.
Potassium
Potassium/Potassium Phosphate is a mineral which assists in muscle contraction
and in maintaining fluid and electrolyte balance in body cells. Potassium is
used for regulating heartbeat and helps muscles contract and relax. Potassium
is also important in sending nerve impulses as well as releasing energy from
protein, fat, and carbohydrates during metabolism. Potassium can be found in
potatoes, spinach, lentils, kidney beans, split peas, butternut squash, watermelon,
raisins, yoghurt, orange juice, brussel sprouts, courgettes, bananas and broccoli.
Protein
After water, protein is the most abundant and important substance in your body.
Proteins are made up of long chains of amino acids of which there are approximately
22 different types. The body needs all of these amino acids in order to function
properly, so it is important to get protein from a variety of sources. Amino
acids are chemical compounds containing nitrogen, carbon, hydrogen and oxygen.
These chemicals combine together into different structures to form the various
types of protein that the body requires. The proteins you consume in your food
are broken down through digestion into individual amino acids; these amino acids
are then absorbed and reform in order to create new proteins that are then used
by the body. These individual amino acids perform a vast multitude of functions
and have an equally diverse range of benefits for the body. Proteins are responsible
for maintaining healthy hair, skin, muscle, bones and organs. Protein is a major
component of all muscles, tissues and organs and is essential for almost every
process that occurs within the body including cell repair, metabolism, digestion
and the transportation of nutrients and oxygen in the blood. It is also essential
for the production of antibodies, which fight against infection and illness.
For bodybuilders protein is so crucial because it is responsible for repairing
damaged cells. It is protein that helps rebuild the damaged muscle fibres that
are broken down during exercise. You cannot over-stress the importance of this
nutrient if you want to build muscle and maintain a healthy body.
Quercetin
Quercetin is a concentrated form of Bioflavenoids derived from citrus fruit.
Bioflavonoids are also known as flavenoids. These compounds are occasionally
classed together as Vitamin “P”. Quercetin is a water-soluble plant
pigment. While Quercetin is not considered essential, it does support health
as an anti-inflammatory, antihistaminic, and anti-viral agent.
RDI
Recommended Dietary Intake. Estimates of daily minimal dietary intake of established
nutrients provided by the Food and Nutrition Board of the National Research
Council. Optimal levels have not been formally established.
Saw Palmetto Berry
An herb (Sarena Serrulata). Saw Palmetto is a small palm tree with red berries
which were used by Native American Indians to ease certain ailments. The red
berries contain high concentrations of plant sterols, including B-sistosterol,
which act as anti-inflammatory agents. In addition, the berries provide a variety
of fatty acids and phytosterols which inhibit the action of dihydrotestosterone,
the compound thought to be responsible for the enlargement of the prostate.
Selenium
Selenium (Se) has been shown to prevent or slow aging and is an essential component
of key antioxidant enzymes (anti-oxidants protect against free radicals, unstable
oxygen molecules which are potentially damaging by-products of the body’s
metabolism and which may contribute to the development of cardio-vascular disease
and cancer This anti-oxidant action helps in the body by slowing cellular aging
due to oxidation). Selenium also helps keep youthful elasticity in tissues and
is essential for normal growth and development. Selenium can be taken as a dietary
supplement either on its own or included in a multivitamin and multi mineral
supplement and is usually included in meal replacement powders and bars.
Sodium
Helps regulate blood pressure and water balance in the body.
St. Johns Wort
An herb (Hypericum perforatum). St. John's Wort is an aromatic perennial herb
which has been used for centuries for a wide variety of conditions. The plant's
active compound, hypericin, has anti-bacterial and anti-inflammatory activity.
Hypericin has also been shown to have monoamine oxidase (MAO) inhibiting activity,
mimicking the action of antidepressant agents.
Testosterone
A naturally occurring androgenic hormone.
Testosterone is very important for muscle and strength and achieving your optimal
physique. Without Testosterone, it is very difficult to build and maintain a
decent muscular and strong physique. Testosterone and its levels can be affected,
elevated and reduced by many things.
Testosterone levels can be low from one's genes, stress levels, drugs and alcohol
abuse, dietary things such as excess soy products. Testosterone levels can also
be high from genetic disposition, excess meat consumption, eating foods high
in minerals such as zinc or supplementation.
Tocotrienols
Tocotrienols along with tocopherols are from the vitamin E family of nutrients.
Tocotrienols are derived from plants and are anti oxidants (anti-oxidants help
in the body by slowing cellular aging due to oxidation). Vitamin E supplies
oxygen to the blood which is then carried around the body to the organs helping
with fatigue and nourishing cells and helping with muscle and nerve maintenance.
Vitamin E also helps with cholesterol reduction, strengthens capillary walls
and protects lungs. Most commercial vitamin E supplements do not contain the
gamma form of the vitamin, depriving you of the full range of its antioxidant
effects.
Tonalin (conjugated linoleic acid)
An essential fatty acid shown to reduce body fat and increase muscle tone.
Tyrosine
A nonessential amino acid but may be essential for individuals with certain
diseases or nutritional concerns. May be important for neurotransmitter synthesis
and mood regulation. May be useful for depression, allergies and addictive states.
Vanadyl
Vanadium is an essential mineral present in many foods but one which is not
easily absorbed. Trace amounts of Vanadium are essential in the diet but it
is not entirely clear what role it plays in the body or what effect deficiency
has on our bodies. Vanadium is found in several forms such as Vanadyl Sulphate
and Vanadate.
Vitamin A
Fat-soluble vitamin that promotes good vision; helps form and maintain healthy
skin, teeth and skeletal and soft tissue; possibly increases resistance to infection.
Vitamin B1
Vitamin B1 (Thiamin) is used in the body to digest carbohydrates and in the
body’s metabolism to generate energy. Vitamin B1 (Thiamin) is essential
for the normal function of the brain, nervous system, muscles and heart and
promotes growth and muscle tone. Vitamin B1 (Thiamin) also aids the circulation
and helps maintain the intestines.
Vitamin B12
Important for metabolism regulation and red blood cell production; helps maintain
a healthy central nervous system.
Vitamin B2
Vitamin B2 (Riboflavin) is needed by the body to use oxygen and for the metabolism
of amino acids, fatty acids and carbohydrates to produce energy. Vitamin B2
is also needed to activate Vitamin B6 and to create Niacin (Vitamin B3). Vitamin
B2 is also used for red blood cell formation, antibody production, cell respiration
and growth. Vitamin B2 is also needed when protein intake is high and is most
beneficial to the skin, hair and nails.
Vitamin B3
Vitamin B3 (Niacin), promotes release of energy from foods and aids efficient
nervous system function, circulation, growth and metabolism of protein, fat
and carbohydrates. Vitamin B3 also aids sex hormone production and reduces cholesterol
levels in blood, reducing high blood pressure.
Vitamin B6
Vitamin B6 (Pyridoxine) is a water soluble vitamin essential for health. Vitamin
B6 (Pyridoxine) is essential for more than 100 enzymes involved in synthesis
and breakdown of amino acids (the building blocks of protein). Vitamin B6 (Pyridoxine)
is used for fat metabolism, red and white blood cell growth, antibody formation
and for the efficient function of the nervous and lymphatic systems. Vitamin
B6 (Pyridoxine) is also needed for the conversion of L-Tryptphan (an amino acid)
to Niacin (Vitamin B3 which is also important to the circulatory and nervous
systems).
Vitamin C
Antioxidant that performs a variety of roles in the body, helping to promote
healthy gums and teeth, aids in mineral absorption, helps heal wounds. May provide
a variety of other health benefits.
Vitamin D
Promotes absorption of calcium and helps maintain proper blood levels of calcium
and phosphorus.
Vitamin E
Vitamin E is a fat soluble vitamin that acts as a major anti-oxidant protecting
against free radicals, unstable oxygen molecules which are potentially damaging
by-products of the body’s metabolism and which may contribute to the development
of cardio-vascular disease and cancer This anti-oxidant action helps in the
body by slowing cellular aging due to oxidation. Vitamin E supplies oxygen to
the blood which is then carried around the body to the organs helping with fatigue
and nourishing cells and helping with muscle and nerve maintenance.
Vitamin K
Vital to blood clotting; may help maintain strong bones with aging.
Whey Protein
Whey protein contains both essential and non-essential amino acids, meaning
that it has all the proteins available from food sources plus some you cannot
get from food. It is the richest source of branch chain amino acids (leucine,
isoleucine and valine).These proteins are vital to the process of rapid muscle
growth and without them muscles will struggle to recover from the stress of
exercise. For these reasons, it is prudent, if not essential to consume a protein
shake directly after a workout in order to start the process of recovery and
growth as soon as possible. The 20-45 minutes after a workout is known in the
bodybuilding world as the “protein window” and in this short window
of time the body absorbs proteins/amino acids rapidly and effectively. Consuming
whey protein during the day and directly after workouts is a quick, simple and
easy way to boost your protein intake, gain weight, recover from workouts and
build muscle.
Xylitol
Xylitol is a white, odorless crystalline substance that looks and tastes like
sugar and was discovered in 1891 by a German chemist- Emil Fischer. Xylitol
is broadly classed as a carbohydrate but is absorbed slowly by the body and
not all utilised and has 40% less calories than most other carbohydrates. Xylitol
has been used in foods as a bulk sweetener for decades and is useful as a sugar
substitute and in diabetic foods.
Yohimbe Bark
A hormone stimulant, particularly effective in the production of testosterone.
Primary Uses: as an aphrodisiac affecting both the male impotence and female
frigidity. Secondary Uses: in bodybuilding and athletic formulas where more
testosterone production is desired.
Zinc
Zinc is an essential mineral found in almost every cell in the body and an essential
part of more than 100 enzymes. Zinc supports a healthy immune system and is
used for protein synthesis, Zinc is used in the formation of collagen which
is the base of bone onto which calcium is deposited. Zinc is also used for wound
healing, and for a sense of taste and smell. Zinc is used to help prostrate
gland function, burn and wound healing and reproductive organ growth and development.
