As successful and effective as the original Alpha BRAIN^® formula was and remains, we recognize that it doesn’t work for everyone, and we’ve gotten plenty of critiques and suggestions over the years on how to improve it. That led to different formulations and delivery systems, including instant drink mix powders and ready-to-drink liquids. We also wanted to reach different types of people, from professionals who want more focus for productivity to artists looking to stay in that creative zone and, most recently, athletes and gym rats seeking mental and physical support for greater exercise and sports performance. To that end, we’ve gradually expanded the Alpha BRAIN label to cover a family of products that all serve the same goal but work a little differently. Now, anyone who’s interested can find the version that’s right for them, and that aligns with their own individual taste and lifestyle.^†

Consider the following your map to navigating all the current Alpha BRAIN^® offerings, including the original game-changing formula, Alpha BRAIN^® Instant, Focus Shot, Black Label, and the new Alpha BRAIN^® Pre-Workout. But before you start exploring, let’s define what the Alpha BRAIN^® family is for, and why you should consider it for your personal health and wellness journey.

What Is A Nootropic Supplement?

Nootropics are dietary supplements that support certain brain functions, including memory, mental speed, and focus. (Caffeine is a kind of nootropic.) All four Alpha BRAIN^® formulas are nootropics, intended to promote alertness and quick thinking so that you can be more productive, but their ingredients, effects, and delivery mechanisms vary.^†

There are two features common to most members of the Alpha BRAIN^® (AB) family:

1) Ingredients that support neurotransmitters, the chemicals that relay information in and from the brain.^†

2) Ingredients that promote focus and concentration.^†

Most of the AB formulas contain huperzia serrata, a Clubmoss containing a compound called Huperzine A, which has been suggested to help slow the breakdown of acetylcholine (an important neurotransmitter).^†1 Many of the ABs also have L-theanine, an amino acid found in teas that revs up alpha wave activity——electrical pulses that pass through the brain, shifting it into a calmer mode that contributes to quicker attentional processing and productivity.^†2,3,4

In other words, by supporting the brain chemicals that allow you to concentrate and focus more deeply, the Alpha BRAIN formulas help keep your mind running on all cylinders.^†

One of the key features of original Alpha BRAIN and AB Instant is their ability to help you get into flow state—that feeling of being in the zone.^† You know those days when you’re so focused on what you’re doing that you don’t look up from your work for hours, and then suddenly realize it’s dark out? That’s called being in flow, and both AB and AB Instant have efficacious ingredients that can help you get into that headspace more often.^†

What Is Alpha BRAIN^®?

The original Alpha BRAIN^® is Onnit’s flagship supplement and all time best-seller. It acts as a great introduction to the family, so to speak, serving as a general cognitive performance formula.^† Alpha BRAIN^® comes in capsule form and can be taken daily, or as needed.

Alpha BRAIN^® Benefits

Alpha BRAIN^® contains ingredients that can help you maintain mental focus and think more clearly.^†

What Are Alpha BRAIN^®’s Key Ingredients?

L-Theanine. An amino acid, L-theanine promotes alpha brain waves,^† supports attention, and assists with reaction time.^†8

Huperzia Serrata. A Clubmoss containing Huperzine A, a compound that helps slow the breakdown of acetylcholine in the body.^†1,13

Alpha-GPC. A chemical compound found in the brain, it acts as a precursor to acetylcholine, aiding its production in the body.^†11,12

Vitamin B6. B vitamins are known for their role in supporting energy, and this one specifically helps with nervous system function and neurotransmitter health.^†5,6

Alpha BRAIN^® is caffeine-free, dairy-free, gluten-free, and nut-free.

How Much Alpha BRAIN^® Should I Take?

It’s best to start at one capsule (half a dose), assess your tolerance, and build up gradually from there. If you take one capsule and don’t feel anything after an hour or two, take another. If that feels good, the next time you use Alpha BRAIN^®, take two capsules at once (one full dose, as recommended on the label). We do not recommend that you take more than one dose in 24 hours.

Many prefer to take Alpha BRAIN^® in the morning with breakfast to support cognitive function at the start of the day, when they try to prioritize their most challenging tasks. But Alpha BRAIN^® can be taken in the afternoon or evening, if you need your thinking to be on point at those times instead.^†

Alpha BRAIN^® is intended for adult use only.

Who Should Use Alpha BRAIN®?

If you’re new to the Alpha BRAIN^® family, or nootropics in general, original Alpha BRAIN^® is a good place to start. It will allow you to assess your tolerance and see if the ingredients that are common to the other AB products work for you. Alpha BRAIN^® is good to use daily for general cognitive support, but it can be used only as needed, such as when working or studying.^†

What Is Alpha BRAIN^® Instant?

The Alpha BRAIN^® Instant (ABI) formula is very similar to that of the original Alpha BRAIN^®. It contains 500mg more of the amino acid tyrosine, and black pepper extract to aid absorption, but the main distinction is that ABI comes as an instant drink mix powder, for those who prefer to consume a supplement as a tasty drink rather than a capsule you have to swallow. The ABI packets may also be more convenient for some users to carry around (as opposed to a bottle), because they can fit easily into any pocket, purse, or bag.

You can mix ABI into water or any other liquid you choose with a spoon, or shake it up. It’s available in five different flavors—Ruby Grapefruit, Meyer Lemon, Pineapple Punch, Peach, and Blackberry Lemonade.

Alpha BRAIN^® Instant is caffeine-free, dairy-free, and gluten-free.

How Much Alpha BRAIN^® Instant Should I Take?

Start with one serving (1 packet) mixed with 8 ounces of cold water, preferably with a light meal. Do not take more than one packet in any 24-hour period.

Who Should Use Alpha BRAIN® Instant?

If you don’t like swallowing capsules, or you plan to use Alpha BRAIN^® on the go (mixing it at a sink in your office, at a public water fountain, etc.), then Alpha BRAIN^® Instant may be a more appropriate option than original Alpha BRAIN^®. Of course, if you prefer to enjoy your supplements as a flavored drink that can accompany a meal, ABI is also the clear choice.

What Is Alpha BRAIN^® Focus Shot?

AB Focus Shot is a liquid, ready-to-drink version of Alpha BRAIN^®, similar to energy shots you’ve probably already seen. Its formula is slightly different from original AB and ABI, as it features new ingredients that support focus, energy, and mood.^† Note that unlike the previous two AB incarnations, Focus Shot contains a small amount of caffeine (50mg, or about half of what’s in a typical cup of coffee). Because it fits in the palm of your hand and is easy to grab on the go and down in one shot, we like to say that AB Focus Shot is the most convenient way to get into deep focus.^† 

AB Focus Shot is available in two flavors—Peach and Tropical.

Alpha BRAIN^® Focus Shot Benefits

As with its predecessors, Focus Shot aids cognitive performance, but it offers a few new ingredients that provide additional support for attention and focus, daily stress, and mood state.^† This makes Focus Shot stand out from the pack of other energy shots. Focus Shot is designed to help you get into a state of alert relaxation, allowing you to think fast while staying cool under pressure, be it from work deadlines, car traffic, or other day-to-day stresses you experience.^†

What Are Alpha BRAIN^® Focus Shot’s Key Ingredients?

L-Tyrosine. This amino acid features in regular Alpha BRAIN^® and ABI as well, but we pumped up the dose in Focus Shot to lend more support for cognitive performance.^† One study, using large doses relative to bodyweight, shows that it helped military cadets keep their cool and problem-solve during a combat training course,¹⁴ while another indicates it may help with memory while multitasking.^†15

Ashwagandha. An adaptogenic herb popular in traditional medicine, ashwagandha has shown very promising results for supporting the body’s stress response in similar amounts found in AB Focus Shot, as well as higher doses.^†16

Cognizin^® Citicoline. A naturally-occurring brain chemical, citicoline is essentially “brain food,” helping to maintain levels of neurotransmitters that support attention and focus.^†18 When combined with caffeine, it can aid concentration, memory, and sustained attention even further.^†19

Low-Dose, plant-based caffeine. In lower amounts, the stimulant found in coffee and tea promotes alertness and focus, but with subjects reporting a more relaxed mood and less nervousness and restlessness than when taking higher doses, especially when paired with L-theanine.^†22

Alpha BRAIN^® Focus Shot is dairy-free, gluten-free, and contains no artificial colors, flavors, or preservatives.

How Much Alpha BRAIN^® Focus Shot Should I Take?

Focus Shot should be taken only once per day, or as needed. Do not exceed more than one bottle in a 24-hour period, and do not take it in addition to any other Alpha BRAIN^® products or other nootropics.

Who Should Use Alpha BRAIN^® Focus Shot?

Carrying a bottle of capsules may be too cumbersome, and packets of powder can be messy and difficult to mix on the go. Therefore, Alpha BRAIN^® Focus Shot is the most convenient AB option. Focus Shot is also a good choice if you don’t mind consuming a low dose of caffeine, or you prefer that your energy supplements have it. It can be used daily, or as needed.^†

What Is Alpha BRAIN^® Black Label?

The premium member of the Alpha BRAIN^® family, Alpha BRAIN^® Black Label (ABBL) is a refined formula that goes one step further to promote mental processing speed and helps contribute to productivity. When taken daily, it can also support brain and eye health. Like AB Focus Shot, it contains a strategically low dose of caffeine (25mg) that can amp up cognitive benefits without the downside that higher doses of caffeine may cause. However, Black Label is only available in capsules.^†

Alpha BRAIN^® Black Label Benefits

We call ABBL our “break-glass-in-case-of-emergency, must-get-stuff-done now” formula because of its potential to support cognitive function and productivity like no other.^† It has ingredients that promote deep focus, attention span, memory, relaxed alertness, and mood. Likewise, it can be taken daily to support eye health, which is beneficial for anyone who works in front of a computer or smartphone screen.^†

What Are Alpha BRAIN^® Black Label’s Key Ingredients?

Citicoline. As with AB Focus Shot, this brain chemical helps to maintain neurotransmitter levels, supporting attention and focus.^†

Caffeine Anhydrous. A concentrated form of caffeine, supplied in a low dose here. The synergy of low-dose caffeine and L-theanine promotes alert relaxation, deep concentration, and a positive mood state.^†

Lutemax 2020^®. This extract from the marigold flower contains lutein and zeaxanthan, two plant carotenoids that have been found to support eye function on visual performance tests.^†23,24 Lutein and zeaxanthan also help maintain general brain and eye health with continued use.^†25,26,27 In fact, they’re particularly helpful for filtering out blue light—the kind emitted by electronic devices that contributes to eyestrain.^† Research shows that lutein and zeaxanthan can absorb a significant amount of the blue light that enters the eyes.^†28

Mucuna Pruriens. A tropical bean, it contains the amino acid L-Dopa, which is essential for healthy brain function.^†

How Much Alpha BRAIN® Black Label Should I Take?

Refer to the directions for original Alpha BRAIN^®, and work up to a full dose gradually. Ultimately, a full dose entails taking four capsules daily, or as needed, preferably with a light meal. Do not exceed four capsules in a 24-hour period, and do not take ABBL in addition to any other Alpha BRAIN^® formula or other nootropic.

Who Should Use Alpha BRAIN^® Black Label?

If you tried regular Alpha BRAIN^® in the past and were disappointed, you may have a better experience with ABBL’s super-charged formula. Also, if you prefer a supplement that has a strategically small dose of caffeine, Black Label may be more appropriate.

ABBL is intended for use on days where you really feel under the gun, as it gives you the support you need for deep focus under important deadlines, hitting goals, etc., but it can also be used daily, if you choose, for general eye and brain health.^† This makes ABBL an especially good choice for those who work in front of computer screens for long periods, or who drive long distances, and need support in remaining attentive and reactive behind the wheel.^†

What Is Alpha BRAIN^® Pre-Workout?

Alpha BRAIN Pre-Workout is the newest addition to the AB Family. Combining cognitive support benefits with compounds that promote endurance and power, it’s the ideal Alpha BRAIN formula to consume before exercise.

Alpha BRAIN Pre-Workout Benefits

AB Pre-Workout helps charge up both the mind and body, supporting focus and mental sharpness, muscle endurance and power, and energy production specifically for exercise. It can also help to reduce levels of perceived exertion.^†

What Are Alpha BRAIN Pre-Workout’s Key Ingredients?

Caffeine anhydrous. Caffeine is well known for promoting alertness and aiding mental processing speed and sharpness²⁹. The dosage of concentrated caffeine extract used here (200mg, which is approximately the same amount you’d get from two cups of coffee) has also been shown to support movement speed³⁰, muscle power^{31, 32} and endurance³³, in part by reducing the perception of effort.^†

Furthermore, one trial has shown that caffeine can help with physical skill performance when deprived of rest³⁴.

Beta Alanine. An amino acid like creatine monohydrate, beta alanine is also similar to the world’s most popular sports supplement for its potential to aid exercise performance. Evidence published in two journals backs beta alaline’s use for promoting exercise capacity.^{† 35, 36} 

Noogandha^®. A 2022 trial found that this trademarked form of ashwagandha extract supports mental agility, concentration, and mental processing speed while helping to manage the physiological, cognitive, and psychological effects of normal stress.^†37

L-Citrulline. An amino acid that was first found in watermelon, citrulline promotes endurance performance and helps with exercise-induced muscle fatigue.^†38

AlphaSize^®. Remember Alpha-GPC? This special form supplies choline, a nutrient that is important to the nervous system and necessary for healthy brain functioning.^†

Dynamine™. A trademarked version of methylliberine, a methylxanthine metabolite, Dynamine™ is gaining popularity in the sports nutrition space for its ability to complement caffeine.

How Much Alpha BRAIN Pre-Workout Should I Take?

Take one serving (one scoop) mixed with 10–14 ounces water 20–30 minutes prior to training. Do not exceed one serving in a 24-hour period. To avoid side effects of too much caffeine, don’t combine Pre-Workout with other foods or supplements that contain more than 50mg of caffeine. 

Who Should Use Alpha BRAIN Pre-Workout?

AB Pre-Workout is a good option for anyone who wants to feel more alert and energized for exercise sessions, whether they’re endurance or strength-focused. Athletes can benefit from it, as well as gym rats who have to train early in the morning (and are usually otherwise groggy as a result).^†

REFERENCES:

1. Skidmore-Roth, Linda. Mosby’s handbook of herbs & natural supplements. Elsevier Health Sciences, 2009.

2. Nobre, Anna C., Anling Rao, and Gail N. Owen. “L-theanine, a natural constituent in tea, and its effect on mental state.” Asia Pacific journal of clinical nutrition 17 (2008).

3. Nathan, Pradeep J., Kristy Lu, Marcus Gray, and C. Oliver. “The neuropharmacology of L-theanine (N-ethyl-L-glutamine) a possible neuroprotective and cognitive enhancing agent.” Journal of Herbal Pharmacotherapy 6, no. 2 (2006): 21-30.

4. SONG, Chan-Hee, Ju-Hae JUNG, Je-Sung OH, and Kyung-Soo KIM. “Effects of theanine on the release of brain alpha wave in adult males.” The Korean Journal of Nutrition (2003): 918-923.

5. Yarlagadda, Atmaram, and Anita H. Clayton. “Blood brain barrier: the role of pyridoxine.” Psychiatry (Edgmont) 4, no. 8 (2007): 58.

6. Lippincott-Raven. (1999). Chapter 12. Catecholamines, Chapter 13. Serotonin. In Basic neurochemistry: Molecular, cellular and medical aspects.

7. Banderet, Louis E., and Harris R. Lieberman. “Treatment with tyrosine, a neurotransmitter precursor, reduces environmental stress in humans.” Brain research bulletin 22, no. 4 (1989): 759-762.

8. Higashiyama, Akiko, Hla Hla Htay, Makoto Ozeki, Lekh R. Juneja, and Mahendra P. Kapoor. “Effects of l-theanine on attention and reaction time response.” Journal of Functional Foods 3, no. 3 (2011): 171-178.

9. Leventis, Peter A., and Sergio Grinstein. “The distribution and function of phosphatidylserine in cellular membranes.” Annual review of biophysics 39, no. 1 (2010): 407-427.

10. Kim, Hee-Yong, Bill X. Huang, and Arthur A. Spector. “Phosphatidylserine in the brain: metabolism and function.” Progress in lipid research 56 (2014): 1-18.

11. Tayebati, Seyed Khosrow, and Francesco Amenta. “Choline-containing phospholipids: relevance to brain functional pathways.” Clinical Chemistry and Laboratory Medicine 51, no. 3 (2013): 513-521.

12. Brownawell, Amy M., Edward L. Carmines, and Federica Montesano. “Safety assessment of AGPC as a food ingredient.” Food and chemical toxicology 49, no. 6 (2011): 1303-1315.

13. Tun, Maung Kyaw Moe, and Seth B. Herzon. “The pharmacology and therapeutic potential of (−)-huperzine A.” Journal of Experimental Pharmacology 4 (2012): 113.

14. Deijen, J. B., C. J. E. Wientjes, H. F. M. Vullinghs, P. A. Cloin, and J. J. Langefeld. Brain research bulletin 48, no. 2 (1999): 203-209.

15. Thomas, John R., Park A. Lockwood, Anita Singh, and Patricia A. Deuster. “Tyrosine improves working memory in a multitasking environment.” Pharmacology Biochemistry and Behavior 64, no. 3 (1999): 495-500.

16. Salve, Jaysing, Sucheta Pate, Khokan Debnath, and Deepak Langade. “Adaptogenic and anxiolytic effects of ashwagandha root extract in healthy adults: a double-blind, randomized, placebo-controlled clinical study.” Cureus 11, no. 12 (2019).

17. Choudhary, Dnyanraj, Sauvik Bhattacharyya, and Sekhar Bose. “Efficacy and safety of Ashwagandha (Withania somnifera (L.) Dunal) root extract in improving memory and cognitive functions.” Journal of Dietary Supplements 14, no. 6 (2017): 599-612.

18. Erin, McGlade, Locatelli Allison, Hardy Julia, Kamiya Toshikazu, Morita Masahiko, Morishita Koji, Sugimura Yoichiro, and Yurgelun-Todd Deborah. “Improved attentional performance following citicoline administration in healthy adult women.” Food and Nutrition Sciences 2012 (2012).

19. Bruce, Steven E., Kimberly B. Werner, Brittany F. Preston, and Laurie M. Baker. “Improvements in concentration, working memory and sustained attention following consumption of a natural citicoline–caffeine beverage.” International journal of food sciences and nutrition 65, no. 8 (2014): 1003-1007.

20. Saitsu, Yuusuke, Akemi Nishide, Kenji Kikushima, Kuniyoshi Shimizu, and Koichiro Ohnuki. “Improvement of cognitive functions by oral intake of Hericium erinaceus.” Biomedical Research 40, no. 4 (2019): 125-131.

21. Vigna, Luisella, Federica Morelli, Gianna M. Agnelli, Filomena Napolitano, Daniela Ratto, Alessandra Occhinegro, Carmine Di Iorio et al. Evidence-Based Complementary and Alternative Medicine 2019 (2019).

22. Kaplan, Gary B., David J. Greenblatt, Bruce L. Ehrenberg, Jill E. Goddard, Monette M. Cotreau, Jerold S. Harmatz, and Richard I. Shader. “Dose‐dependent pharmacokinetics and psychomotor effects of caffeine in humans.” The Journal of Clinical Pharmacology 37, no. 8 (1997): 693-703.

23. Stringham, James M., Nicole T. Stringham, and Kevin J. O’Brien. “Macular carotenoid supplementation improves visual performance, sleep quality, and adverse physical symptoms in those with high screen time exposure.” Foods 6, no. 7 (2017): 47.

24. Ceravolo, S. Anna, Billy R. Hammond, William Oliver, Brett Clementz, L. Stephen Miller, and Lisa M. Renzi‐Hammond. “Dietary Carotenoids Lutein and Zeaxanthin Change Brain Activation in Older Adult Participants: A Randomized, Double‐Masked, Placebo‐Controlled Trial.” Molecular nutrition & food research 63, no. 15 (2019): 1801051.

25. Koushan, Keyvan, Raluca Rusovici, Wenhua Li, Lee R. Ferguson, and Kakarla V. Chalam. “The role of lutein in eye-related disease.” Nutrients 5, no. 5 (2013): 1823-1839.

26. Wilson, Lisa M., Saraniya Tharmarajah, Yuanxi Jia, Richard D. Semba, Debra A. Schaumberg, and Karen A. Robinson. “The effect of lutein/zeaxanthin intake on human macular pigment optical density: A systematic review and meta-analysis.” Advances in Nutrition 12, no. 6 (2021): 2244-2254.

27. ​​Yagi, Ayano, Rui Nouchi, Laurie Butler, and Ryuta Kawashima. “Lutein has a positive impact on brain health in healthy older adults: a systematic review of randomized controlled trials and cohort studies.” Nutrients 13, no. 6 (2021): 1746.

28. Krinsky, Norman I., John T. Landrum, and Richard A. Bone. “Biologic mechanisms of the protective role of lutein and zeaxanthin in the eye.” Annual review of nutrition 23, no. 1 (2003): 171-201.

29. Health Canada. www.hc-sc.gc.ca

30. European Food Safety Authority. www.efsa.europa.eu/en/topics/topic/caffeine

31. Diaz-Lara, Francisco Javier, Juan Del Coso, Jose Manuel García, Luis J. Portillo, Francisco Areces, and Javier Abián-Vicén. “Caffeine improves muscular performance in elite Brazilian Jiu-jitsu athletes.” European Journal of Sport Science 16, no. 8 (2016): 1079-1086.

32. Grgic, Jozo, Eric T. Trexler, Bruno Lazinica, and Zeljko Pedisic. “Effects of caffeine intake on muscle strength and power: a systematic review and meta-analysis.” Journal of the International Society of Sports Nutrition 15, no. 1 (2018): 11.

33. Government of Canada. www.canada.ca/en/health-canada/services/food-nutrition/food-safety/food-additives/caffeine-foods.html

34. Cook, Christian J., Blair T. Crewther, Liam P. Kilduff, Scott Drawer, and Chris M. Gaviglio. “Skill execution and sleep deprivation: effects of acute caffeine or creatine supplementation-a randomized placebo-controlled trial.” Journal of the international society of sports nutrition 8, no. 1 (2011): 2.

35. Van Thienen, Ruud, Karen Van Proeyen, J. Puype, T. Lefere, and P. Hespel. “Beta-alanine improves sprint performance in endurance cycling.” Medicine and science in sports and exercise 41, no. 4 (2009): 898-903.

36. Saunders, Bryan, Kirsty Elliott-Sale, Guilherme G. Artioli, Paul A. Swinton, Eimear Dolan, Hamilton Roschel, Craig Sale, and Bruno Gualano. “β-alanine supplementation to improve exercise capacity and performance: a systematic review and meta-analysis.” British journal of sports medicine 51, no. 8 (2017): 658-669.

37. Remenapp, A., K. Coyle, T. Orange, T. Lynch, D. Hooper, S. Hooper, K. Conway, and H. A. Hausenblas. “Efficacy of Withania somnifera supplementation on adult’s cognition and mood.” Journal of Ayurveda and Integrative Medicine 13, no. 2 (2022): 100510.

38. Suzuki, Takashi, Masahiko Morita, Yoshinori Kobayashi, and Ayako Kamimura. “Oral L-citrulline supplementation enhances cycling time trial performance in healthy trained men: Double-blind randomized placebo-controlled 2-way crossover study.” Journal of the International Society of Sports Nutrition 13, no. 1 (2016): 6.

The post Which Alpha BRAIN® Is Right For Me? Meet The AB Family appeared first on Onnit Academy.

Consisting of ST SPORT, ST IMMUNE, and ST GREENS (with more additions to arrive shortly), the Shroom Tech collection offers support for strength, endurance, mental stress, immune health, and general nutrition.^† Keep scrolling, and we’ll run you through each of these supplements and explain their use, ingredients, and the science that shows their effectiveness.

What Are Adaptogens?

The key feature of every Shroom Tech product is its use of adaptogens—plant compounds that help regulate the body’s stress responses. Adaptogens can come from mushrooms, herbs, or roots, and many have been used for centuries in Ayurvedic and Chinese medicine. 

Scientists think adaptogens work by acting on the hypothalamic-pituitary-adrenal (HPA) axis—the interaction between the brain and adrenal glands—and the sympathoadrenal system—the part of the nervous system that helps control the body’s stress response. According to an article in the journal Pharmaceuticals, adaptogens may help with attention and endurance in situations where fatigue and/or sensation of weakness might decrease performance.¹ They may also help the body resist stress-induced impairments of the neuroendocrine and immune systems.

Basically, by helping to shoulder the burden that stress places on your system—be it from exercise, work, or seasonal health concerns—adaptogens allow your body to function at a higher level.

What Is Shroom Tech^® SPORT?

The flagship member of the Shroom Tech family, ST SPORT is designed to be taken as a pre-workout, or for occasional energy support, and contains only trace amounts of caffeine.^† It owes its power to a blend of adaptogens that includes cordyceps sinensis, a mushroom.

A double-blind, placebo-controlled study done at Florida State University found that subjects supplementing with Shroom Tech SPORT performed more volume in both their strength training and cardio workouts.^†2

Shroom Tech SPORT is available in capsules.

Shroom Tech SPORT Benefits

Training volume refers to the amount of work you can do in a training session. Generally speaking, the more work you’re able to perform, the more stimulus you provide to your body, driving gains in muscle, strength, endurance, or whatever other fitness quality you’re training for. Shroom Tech SPORT helps you turn up your training volume. This can mean more standing on the pedals for the mom who does spin class; more reps for the gym rat on his favorite lift; more shifts for the hockey player who used to get winded on the ice, and so on.︎ Podcaster and Onnit co-founder Joe Rogan has famously stated that Shroom Tech SPORT helps him squeeze in an extra roll at the end of jiu-jitsu class.^†

Skeptical? Let’s examine what the Florida State study revealed.

The participants were 21 male college students averaging 22 years of age. All were experienced, recreational gym goers (read: not fitness newbies for whom any kind of training would yield results). The men were divided into two groups that were roughly equal in terms of levels of body fat, strength (as defined by their one-rep maxes—1RM—on the bench press and back squat), and VO2max (the maximum amount of oxygen consumed by the muscles during exercise—a measure of endurance).

One group of subjects supplemented with Shroom Tech SPORT and one took a placebo, and both groups strength trained and did cardio on separate days. (There were two full-body strength workouts per week and two cardio sessions consisting of high-intensity aerobic intervals.) The workouts ran for 12 weeks and were highly supervised—each subject was watched by research personnel to ensure they did all the reps in their workouts, used appropriate weights, etc.

Again, the study was double-blind. That means that the researchers who administered the capsules never knew which was Shroom Tech SPORT and which was the placebo, and the college men didn’t know which one they were getting either.

The subjects did not change their diets, and no significant differences were found between their diets. They were, however, instructed to minimize caffeine, and were not allowed any caffeine prior to exercise.

It’s important to understand that both groups did the same workout program—and it was awesome. Subjects in both the ST SPORT and placebo groups lost weight and gained strength. Their body fat percentages dropped one to two percent. As a result of doing the same effective training program, there were no significant differences between the groups in total training volume or any of the other categories. But, when looking at the numbers on a workout to workout basis, The Shroom Tech^® SPORT subjects statistically (p<0.05) outperformed the placebo group by getting three more reps (28 vs. 25) on the bench press when using 72.5–77.5% of their one-rep maxes (1RM). These percentages mean loads that kept them in the 10–12-rep range. Three extra reps is a 12% increase.^†

These statistical differences were repeated when looking at the bench press and the squat combined. The ST SPORT group got four more reps, total—a seven percent increase—at the same intensity (72.5–77.5%).^†

Looking at the cardio, in each consecutive interval, those supplementing with Shroom Tech SPORT had a statistically significant (p<0.05) smaller drop in performance times as fatigue kicked in when running at maximal intensities. Their total running time dropped 41 seconds, or 4.1 seconds per round. This is a three percent decrease.^†

The placebo group, however, dropped by two minutes and 15 seconds—an 11% decline, or 13.5 seconds at the same intensity. Ultimately, the Shroom Tech SPORT group outperformed the placebo group by 8.8% in running volume.^†

The researchers concluded that ST SPORT supported training volume for strength work and high-intensity cardio at both moderate and maximum intensities, respectively.^†

What Are Shroom Tech SPORT’s Key Ingredients?

Cordyceps sinensis. A mushroom popular in Traditional Chinese Medicine, cordyceps is an adaptogen that grows at high altitudes. Research indicates that cordyceps helps support energy utilization during exercise. One study in the Journal of Alternative and Complementary Medicine found that cordyceps aided exercise performance in people as old as 50–75,³ while a Japanese study showed positive effects on energy metabolism.^†4

Ashwagandha. Another adaptogen, ashwagandha is an herb native to India and North Africa, and has been linked to strength, power, and endurance gains—and that may only be the beginning (although the dosages in most of its research studies are greater than what ST SPORT contains). A study in the Journal of Ayurveda and Integrative Medicine showed that ashwagandha supported improvements in VO2 max and time to exhaustion among elite cyclists.⁵ Another study found that the herb aided not only cardiorespiratory endurance but also quality of life, as determined by a survey that subjects took about their physical and psychological health, social relationships, and environmental factors.^†6 

Meanwhile, a trial in the International Journal of Ayurveda Research indicates that ashwagandha can help with speed, strength in the lower limbs, and neuromuscular coordination,⁷ and an Indian study on hockey players showed it was helpful with the strength and stability of their core muscles.^†8

Finally, an experiment published in the Journal of the International Society of Sports Nutrition had men ages 18–50 take ashwagandha for eight weeks to supplement their weight-training.⁹ Their bench press and leg extension maxes shot up while they gained muscle in the chest and arms. At the same time, body fat levels dropped—more than twice what the placebo group lost—and testosterone went up.^† (However, in fairness, it is unknown if ashwagandha itself is responsible for the coincidental rise in testosterone, and more research is needed to determine the connection between the herb and weight loss.)

Green tea extract. A concentrated form of decaffeinated green tea, this extract assists with endurance performance. A study in the Journal of the International Society of Sports Nutrition found that subjects taking green tea extract saw a near 11% improvement in distance covered during a cycling test.^†10

Rhodiola rosea. An herb that grows in cold, mountainous regions like cordyceps does, rhodiola is an adaptogen that promotes endurance, both physically and mentally. A study in the International Journal of Sport Nutrition and Exercise Metabolism found that rhodiola supported endurance exercise capacity in young men and women.¹¹ The Journal of Strength and Conditioning Research also reported that rhodiola ingestion decreased heart rate during submaximal exercise, and appears to help with endurance by reducing one’s perception of effort during exercise.^†12

Two studies in Phytomedicine showed rhodiola helps outside the gym. One revealed that it promotes psychomotor function in the midst of mental fatigue in students during a stressful exam period,¹³ while the other showed that rhodiola helped regulate fatigue in doctors working under stressful conditions during night shifts, and aided performance on work-related tasks by 20%.^†14

Methyl B-12. Apart from assisting in the metabolic reactions that make you feel alert, Vitamin B12 is thought to protect the sheaths that cover nerves, so having inadequate levels is like letting the wires that run from the computer in your brain get frayed—the signals they carry won’t get relayed efficiently. Unfortunately, research shows that up to 40% of people may have B12 levels that are low or marginal—low enough for them to exhibit effects such as minor fatigue and occasional lack of focus.^†15

Vitamin B12 is hardly available in plant foods, so plant-based eaters are more likely to not get enough from their diet. A 2014 review of 40 studies in the European Journal of Clinical Nutrition found that as much as 86.5% of vegetarians were at risk for deficiency. Supplementation, then, is critical.^†16

Shroom Tech SPORT contains a methylated version of B12, which allows for better absorption in the body.^†

Who Should Use Shroom Tech SPORT?

ST SPORT can be an effective pre-workout supplement for those who prefer a formula that is sugar-free and doesn’t contain copious amounts of caffeine. It may also benefit students, shift workers, or anyone else who burns the midnight oil and may need support for work-induced stress and minor fatigue. Unlike energy drinks or other caffeinated supplements, Shroom Tech SPORT doesn’t give you a jolt of alertness or burst of energy, but you should notice the difference in how you perform.^†

What Is Shroom Tech^® IMMUNE?

ST IMMUNE is a mushroom and whole-food blend designed to be taken daily to help the body maintain healthy immune system function. The mushrooms in this formula provide beta-glucans, a type of polysaccharide that acts as food for the good bacteria in your gut—the stuff that eats the “bad bacteria”—and also stimulates immune cell activity.^†

ST IMMUNE is available in capsule form.

Shroom Tech IMMUNE Benefits

First, let’s discuss how beta-glucans work in a little more depth. Your body can’t make these compounds on its own, and it doesn’t recognize them when you ingest them. So, while they’re perfectly safe to consume, your body is cautious, and suspects beta-glucans might be dangerous. As a result, it treats them like any other outsider. Your immune system responds by ramping up the release of white blood cells—the soldiers in your body’s war against bacteria, viruses, and other pathogens. An article in Medicina explains that beta-glucans support the immune system, essentially by introducing a source of stress to your body that provokes it to become more resistant to the stressor.^†17

What Are Shroom Tech IMMUNE’s Key Ingredients?

ST IMMUNE combines two ingredient blends: the Onnit Myco-Immune Blend™, which consists primarily of organic, beta-glucan containing mushrooms, and the Onnit Nutri-Immune Blend™, which provides extracts of various herbs and roots.

Onnit Myco-Immune Blend™

Organic chaga. Forming on tree bark in cold climates, chaga is an adaptogenic mushroom that has been used in traditional medicine for ages and is often consumed as a tea. A 2015 trial concluded that chaga may support the immune system.^†18

Organic turkey tail (Coriolus versicolor). Consumed around the world, the mutli-colored turkey tail mushroom acts as a prebiotic, feeding the good bacteria in the gut. A study in Gut Microbes found that turkey tail helps balance the gut microbiome.^†19 

Organic reishi. An Asian mushroom and adaptogen that grows under hot and humid conditions, reishi was shown in a Japanese study to have a positive effect on immune health.^†20 

Organic shiitake. Popular in Asian cuisine, a study in the International Journal of Medicinal Mushrooms concluded that shiitake mushrooms may support the production of B cells, the ones that produce antibodies that neutralize foreign substances.^†21 

Onnit Nutri-Immune Blend™

Turmeric. A plant most famous for its use in Indian curries, turmeric supplies curcumin, a compound that a review in the journal Foods determined can aid in supporting a healthy inflammatory response.²² Furthermore, the researchers stated, “A relatively low dose of the complex can provide health benefits for people that do not have diagnosed health conditions.” In other words, it’s healthy for just about anyone to supplement with turmeric. Add to that the findings of a Journal of Clinical Immunology review, which concluded that, thanks to its curcumin content, turmeric’s ability to promote immune system function is “beyond doubt.”^†23

Ginger. The spicy root offers serious protection for your cells. A review in the International Journal of Preventive Medicine showed that ginger helps the body balance oxidative stress.^†24

Oregano. The herb that helps give pizza its intoxicating aroma is actually pretty healthy when you take away all the fat and carbs. Research shows that it contains antioxidants, which support cells’ resilience to damage and help maintain cell integrity.^†25

Who Should Use Shroom Tech IMMUNE?

ST IMMUNE can be beneficial to anyone looking to support their immune defenses, and can be taken on a daily basis. However, it shouldn’t be seen as an alternative or replacement for other powerful immune-boosting practices, such as getting consistent sleep, minimizing stress, and following a healthy diet. Smart lifestyle choices still come first.

What’s The Difference Between Shroom Tech IMMUNE? And VIRUTech^® ?

Onnit currently offers two supplements that are primarily immune-system focused. Shroom Tech IMMUNE is a mushroom-based formula with botanical extracts, designed to be taken daily to maintain healthy immune system function. VIRUTech is a vitamin and mineral blend that helps support your immune system beyond what Shroom Tech IMMUNE was formulated to do alone. You should reach for VIRUTech when you are traveling, or any other occasion when you feel you need additional immune support, but make ST IMMUNE your mainstay.^†

What Is Shroom Tech^® GREENS?

ST GREENS is essentially certified organic vegetables and mushrooms that have been pulverized into a fine powder. One packet (5.1 grams) provides one serving of vegetables (equivalent to ½ cup), helping to fill in the gaps common in most Americans’ diets.^†

Shroom Tech GREENS is unflavored and free of sweeteners, so it can be added to a protein shake or meal-replacement smoothie without affecting the flavor. Think of it as adding the power of a small salad to your drink, although it won’t taste like it!

Shroom Tech GREENS Benefits

The USDA’s Dietary Guidelines call for adults to get two and a half cups of vegetables daily, and many nutritionists suggest eating more than that if you’re an athlete or active person. Still, research shows that nearly 90% of Americans don’t get enough produce in their diet.²⁶

Shroom Tech GREENS can make hitting your daily vegetable quota a lot easier. One serving contains the equivalent of 14 kale leaves, four spinach leaves, and one broccoli floret, along with a small amount of spirulina—a nutrition-rich colored algae that has been consumed for centuries. It also features three mushrooms that are common to the other Shroom Tech products and offer separate benefits for health and performance. A single packet of ST GREENS provides the equivalent of ½ cup of vegetables—which is one serving, according to government dietary guidelines. Altogether, ST GREENS supplies vegetable nutrition necessary for good health, as well as support for the immune system and exercise performance.^†

In addition, all ST GREENS’ plant ingredients are USDA certified organic, indicating that they were grown without the use of synthetic fertilizers, artificial food additives, and genetically-modified organisms (GMOs). Research suggests that consumption of organic foods may expose people to fewer pesticides than their conventional counterparts.²⁷

What Are Shroom Tech GREENS’ Key Ingredients?

Shroom Tech GREENS contains two special ingredient blends—the Onnit Organic Greens Blend and the PeakO₂^® Organic Mushroom Blend. The combination supports not only general health but exercise performance as well.^†︎

Onnit Organic Greens Blend

Organic kale. A cruciferous vegetable and a member of the cabbage family, kale contains vitamins and antioxidants—soldiers in the body’s fight to resist cell damage.^{†28, 29}

Organic broccoli. Another cruciferous vegetable, broccoli is known to contain vitamins C and K, as well as iron and potassium. Broccoli’s nutrition has been suggested  to support eye and heart health.^{†30, 31}

Organic spirulina. A phytonutrient-packed, non-toxic colored algae that grows in freshwater, spirulina has been suggested to aid endurance,³² promote heart health,³³ and help curb occasional respiratory distress (nasal congestion, sneezing, or a runny nose).^†34

PeakO₂ Organic Mushroom Blend

Organic cordyceps. See our write-up of cordyceps sinensis under the Shroom Tech SPORT summary above.

Organic reishi. See Shroom Tech IMMUNE above.

Organic lion’s mane. A shaggy-shaped mushroom that resembles its namesake, lion’s mane is often used in recipes for its seafood-like flavor. Studies suggest it can help support and protect brain cells, promoting cognitive function.^†35

Who Should Use Shroom Tech GREENS?

Shroom Tech GREENS can offer nutrition support to people who sometimes can’t seem to eat enough whole-food vegetables, either because they’re low-carb or keto dieters, or frequent travelers who don’t have easy access to healthy food or the time to prepare it. Of course, ST GREENS can also be beneficial to people who just can’t get excited about the taste of vegetables, and who often avoid them as a result.^†

REFERENCES:

1. Panossian, Alexander, and Georg Wikman. “Effects of adaptogens on the central nervous system and the molecular mechanisms associated with their stress—protective activity.” Pharmaceuticals 3, no. 1 (2010): 188-224.

2. Vince C. Kreipke, PhD , Robert J. Moffatt, PhD , Charles J. Tanner, MA & Michael J. Ormsbee, PhD (2020): “Effects of Concurrent Training and a Multi-Ingredient Performance Supplement Containing Rhodiolarosea and Cordycepssinensis on Body Composition, Performance, and Health in Active Men,” Journal of Dietary Supplements, DOI: 10.1080/19390211.2020.1822486

3. Chen, Steve, Zhaoping Li, Robert Krochmal, Marlon Abrazado, Woosong Kim, and Christopher B. Cooper. “Effect of Cs-4®(Cordyceps sinensis) on exercise performance in healthy older subjects: a double-blind, placebo-controlled trial.” The Journal of alternative and complementary medicine 16, no. 5 (2010): 585-590.

4. Nagata, Akira, Taeko Tajima, and Masayuki Uchida. “Supplemental anti-fatigue effects of Cordyceps sinensis (Tochu-Kaso) extract powder during three stepwise exercise of human.” Japanese Journal of Physical Fitness and Sports Medicine 55, no. Supplement (2006): S145-S152.

5. Shenoy, Shweta, Udesh Chaskar, Jaspal S. Sandhu, and Madan Mohan Paadhi. “Effects of eight-week supplementation of Ashwagandha on cardiorespiratory endurance in elite Indian cyclists.” Journal of Ayurveda and integrative medicine 3, no. 4 (2012): 209.

6. Choudhary, Bakhtiar, A. Shetty, and Deepak G. Langade. “Efficacy of Ashwagandha (Withania somnifera [L.] Dunal) in improving cardiorespiratory endurance in healthy athletic adults.” Ayu 36, no. 1 (2015): 63.

7. Sandhu, Jaspal Singh, Biren Shah, Shweta Shenoy, Suresh Chauhan, G. S. Lavekar, and M. M. Padhi. “Effects of Withania somnifera (Ashwagandha) and Terminalia arjuna (Arjuna) on physical performance and cardiorespiratory endurance in healthy young adults.” International journal of Ayurveda research 1, no. 3 (2010): 144.

8. Arvind, Malik, Mehta Vikas, Malik Sonia, and Sharma Pradeep. “Effect of Ashwagandha (Withania somnifera) root powder supplementation on the core muscle strength and stability in hockey players.” International Journal of Behavioural Social and Movement Sciences 3, no. 3 (2014): 83-91.

9. Wankhede, Sachin, Deepak Langade, Kedar Joshi, Shymal R. Sinha, and Sauvik Bhattacharyya. “Examining the effect of Withania somnifera supplementation on muscle strength and recovery: a randomized controlled trial.” Journal of the International Society of Sports Nutrition 12, no. 1 (2015): 1-11.

10. Roberts, Justin D., Michael G. Roberts, Michael D. Tarpey, Jack C. Weekes, and Clare H. Thomas. “The effect of a decaffeinated green tea extract formula on fat oxidation, body composition and exercise performance.” Journal of the International Society of Sports Nutrition 12, no. 1 (2015): 1.

11. De Bock, Katrien, Bert O. Eijnde, Monique Ramaekers, and Peter Hespel. “Acute Rhodiola rosea intake can improve endurance exercise performance.” International journal of sport nutrition & exercise metabolism 14, no. 3 (2004).

12. Noreen, Eric E., James G. Buckley, Stephanie L. Lewis, Josef Brandauer, and Kristin J. Stuempfle. “The effects of an acute dose of Rhodiola rosea on endurance exercise performance.” The Journal of Strength & Conditioning Research 27, no. 3 (2013): 839-847.

13. Spasov, A. A., G. K. Wikman, V. B. Mandrikov, I. A. Mironova, and V. V. Neumoin. “A double-blind, placebo-controlled pilot study of the stimulating and adaptogenic effect of Rhodiola rosea SHR-5 extract on the fatigue of students caused by stress during an examination period with a repeated low-dose regimen.” Phytomedicine 7, no. 2 (2000): 85-89.

14. Darbinyan, V., A. Kteyan, A. Panossian, E. Gabrielian, G. Wikman, and H. Wagner. “Rhodiola rosea in stress induced fatigue—a double blind cross-over study of a standardized extract SHR-5 with a repeated low-dose regimen on the mental performance of healthy physicians during night duty.” Phytomedicine 7, no. 5 (2000): 365-371.

15. B12: National Institutes of Health, Vitamin B12 Fact Sheet for Consumers. https://ods.od.nih.gov/factsheets/vitaminb12-healthprofessional/#h5

16. Pawlak, Roman, S. E. Lester, and T. Babatunde. “The prevalence of cobalamin deficiency among vegetarians assessed by serum vitamin B12: a review of literature.” European journal of clinical nutrition 68, no. 5 (2014): 541-548.

17. Sze, Daniel Man-yuen, and Godfrey Chi-Fung Chan. “Effects of beta-glucans on different immune cell populations and cancers.” In Advances in Botanical Research, vol. 62, pp. 179-196. Academic Press, 2012.

18. Glamočlija, Jasmina, Ana Ćirić, Miloš Nikolić, Ângela Fernandes, Lillian Barros, Ricardo C. Calhelha, Isabel CFR Ferreira, Marina Soković, and Leo JLD Van Griensven. “Chemical characterization and biological activity of Chaga (Inonotus obliquus), a medicinal ‘mushroom’.” Journal of ethnopharmacology 162 (2015): 323-332.

19. Pallav, Kumar, Scot E. Dowd, Javier Villafuerte, Xiaotong Yang, Toufic Kabbani, Joshua Hansen, Melinda Dennis, Daniel A. Leffler, David S. Newburg, and Ciaran P. Kelly. “Effects of polysaccharopeptide from Trametes versicolor and amoxicillin on the gut microbiome of healthy volunteers: a randomized clinical trial.” Gut microbes 5, no. 4 (2014): 458-467.

20. NAJIMA, Masatomo, Mitsuhiko MUNEKATA, and Hiroyuki SASAKI. “IMPROVEMENT IN IMMUNE FUNCTION BY SUPPLEMENT CONTAINED β-GLUCANS.”

21. Gaullier, Jean-Michel, Jowita Sleboda, Erik Snorre Ofjord, Elling Ulvestad, Minna Nurminiemi, Cecilie Moe, Tor Albrektsen, and Ola Gudmundsen. “Supplementation with a soluble beta-glucan exported from Shiitake medicinal mushroom, Lentinus edodes (Berk.) singer mycelium: a crossover, placebo-controlled study in healthy elderly.” International journal of medicinal mushrooms 13, no. 4 (2011).

22. Hewlings, Susan J., and Douglas S. Kalman. “Curcumin: A review of its effects on human health.” Foods 6, no. 10 (2017): 92.

23. Jagetia, Ganesh Chandra, and Bharat B. Aggarwal. “‘Spicing up’ of the immune system by curcumin.” Journal of clinical immunology 27, no. 1 (2007): 19-35.

24. Mashhadi, Nafiseh Shokri, Reza Ghiasvand, Gholamreza Askari, Mitra Hariri, Leila Darvishi, and Mohammad Reza Mofid. “Anti-oxidative and anti-inflammatory effects of ginger in health and physical activity: review of current evidence.” International journal of preventive medicine 4, no. Suppl 1 (2013): S36.

25. Lagouri, Vasiliki, and Dimitrios Boskou. “Nutrient antioxidants in oregano.” International journal of food sciences and nutrition 47, no. 6 (1996): 493-497.

26. Centers for Disease Control. “Only 1 in 10 Adults Get Enough Fruits or Vegetables.” https://www.cdc.gov/media/releases/2017/p1116-fruit-vegetable-consumption.html

27. Vigar, Vanessa, Stephen Myers, Christopher Oliver, Jacinta Arellano, Shelley Robinson, and Carlo Leifert. “A systematic review of organic versus conventional food consumption: is there a measurable benefit on human health?.” Nutrients 12, no. 1 (2019): 7.

28. Sikora, Elżbieta, and Izabela Bodziarczyk. “Composition and antioxidant activity of kale (Brassica oleracea L. var. acephala) raw and cooked.” Acta Scientiarum Polonorum Technologia Alimentaria 11, no. 3 (2012): 239-248

29. Olsen, Helle, Kjersti Aaby, and Grethe Iren A. Borge. “Characterization and quantification of flavonoids and hydroxycinnamic acids in curly kale (Brassica oleracea L. convar. acephala var. sabellica) by HPLC-DAD-ESI-MS n.” Journal of agricultural and food chemistry 57, no. 7 (2009): 2816-2825.

30. Gale, Catharine R., Nigel F. Hall, David IW Phillips, and Christopher N. Martyn. “Lutein and zeaxanthin status and risk of age-related macular degeneration.” Investigative ophthalmology & visual science 44, no. 6 (2003): 2461-2465.

31. Conzatti, Adriana, Fernanda Carolina Telles da Silva Fróes, Ingrid Dalira Schweigert Perry, and Carolina Guerini de Souza. “Clinical and molecular evidence of the consumption of broccoli, glucoraphanin and sulforaphane in humans.” Nutrición hospitalaria 31, no. 2 (2015): 559-569.

32. Lu, Hsueh-Kuan, Chin-Cheng Hsieh, Jen-Jung Hsu, Yuh-Kuan Yang, and Hong-Nong Chou. “Preventive effects of Spirulina platensis on skeletal muscle damage under exercise-induced oxidative stress.” European journal of applied physiology 98, no. 2 (2006): 220-226.

33. Torres-Duran, Patricia V., Aldo Ferreira-Hermosillo, and Marco A. Juarez-Oropeza. “Antihyperlipemic and antihypertensive effects of Spirulina maxima in an open sample of Mexican population: a preliminary report.” Lipids in Health and Disease 6, no. 1 (2007): 1-8.

34. Cingi, Cemal, Meltem Conk-Dalay, Hamdi Cakli, and Cengiz Bal. “The effects of spirulina on allergic rhinitis.” European Archives of Oto-Rhino-Laryngology 265, no. 10 (2008): 1219-1223.

35. Mori, Koichiro, Satoshi Inatomi, Kenzi Ouchi, Yoshihito Azumi, and Takashi Tuchida. “Improving effects of the mushroom Yamabushitake (Hericium erinaceus) on mild cognitive impairment: A double‐blind placebo‐controlled clinical trial.” Phytotherapy Research: An International Journal Devoted to Pharmacological and Toxicological Evaluation of Natural Product Derivatives 23, no. 3 (2009): 367-372.

The post The Majesty of Mushrooms: Meet The Shroom Tech® Family appeared first on Onnit Academy.

If only you could give, and get, holiday gifts you knew would be used and enjoyed, and could help you and your health-conscious loved ones start 2022 closer to the condition you want to be in, rather than weeks behind.

Well, that’s where I come in. As a nutrition PhD and consultant to pro athletes and busy professionals—as well as a lifelong fitness freak myself—I know what options are out there for people who want to get in the best shape of their lives in the New Year (and not fall too far off the wagon before then), so I’ve rounded up some of the newest and best fitness equipment, nutrition-rich foods, performance-supporting supplements, tech, gear, and more for you, and the fit people on your shopping list.

Get ready to stuff those stockings with gifts that give back!

TRAINING EQUIPMENT

Hydrow Rower

“Rowing is life” (said with the accent of Dani Rojas’ character from Ted Lasso). As an aside, if you haven’t seen this show yet, do yourself a favor and do just that (it’s available on Apple TV). That’s my holiday gift to you…

But getting back to the topic at hand, The Hydrow may not be life, but it’s a great workout, whether you’re an experienced rower or not. It has a patented drag mechanism that’s electromagnetic and computer-controlled, so rowing the handle feels like you’re rowing on actual water. Each stroke is smooth and nearly silent. And you don’t have to focus on a tiny calculator screen while you train. Hydrow offers a 22-inch, HD touchscreen display and sound for an immersive experience: i.e., see yourself rowing on a river in beautiful locations around the world!

For an additional $38 a month, you get access to a library of 3,000-plus workouts, which includes stuff you can do off the rower, such as strength training, workout classes, yoga, stretching, and more. And these workouts weren’t just thrown together by the latest social media influencer. The Hydrow approach to fitness is headed up by former rowing champion and PhD exercise physiologist Kristin Haraldsdottir. She says, “The workouts are created within a tight framework so that there is a clear distinction between workout types, and the benefits of that type of workout… [The workouts] are categorized and designed with targeted heart rates in mind. This way, you know the workout style and intensity that fits your needs before choosing it.”

Should you need another “expert” opinion before making a decision, you may be interested to know that the Hydrow made Oprah’s Favorite Things list for 2021. Nuff said.

Price: $2,295 at Hydrow.com

But buy before 12/24 and you’re eligible for an extended at-home trial that runs through Jan 31.

Let it row, let it row, let it row, (Sorry, I was overtaken by the holiday spirit!)

Nuobell

An adjustable, selectorized dumbbell isn’t a new idea, but the Nuobell design is. Unlike leading home-gym dumbbell brands such as Powerblock, where you have to pull a pin to change weights, the Nuobell lets you twist the handle on the dumbbell itself, making for faster, more convenient weight changes. This is a great feature if you like using advanced techniques such as drop sets in your training, or, you train with a partner who needs different loads (my wife and I often train together, and believe me… I can’t lift as much as she does!).

The weights go up in five-pound increments from five to 80 pounds. For more advanced users, 80 pounds may not be heavy enough, but the equivalent set of Powerblocks only offers 10 pounds more. For serious meatheads who need more tonnage, I recommend getting an adjustable set like Nuobell to cover most of your weight range, and buy separate fixed-weight dumbbells for your heavier increments as needed.

I also really love the feel of the Nuobells. They have a knurled handle, so they offer the same sturdy grip a barbell does. They look and work like traditional dumbbells, not a big awkward block of weight. They don’t bang into your legs when you curl them, or bruise your arms when you bump them into position for presses. They’re especially good for moves where you use two hands on one dumbbell, such as goblet squats.

Price: $745.00 at Smrtft.com

The dumbbells come with cradles to store them.

Rucker 3.0 Rucksack

Not every workout needs to be in a gym. Enter rucking—walking with weight, like a soldier in the field. Rucksacks are insanely durable backpacks made to hold heavy weight comfortably, and they can turn any nature walk or stroll around the block into a calorie-melting march. (According to the Compendium of Physical Activities, walking with weight burns close to triple the amount of calories as conventional walking in the same time frame.) This past year, I started wearing a rucksack for my daily dog walks, and on the weekends, I’ll do a five-mile hoof with 35 pounds on my back. I’ve seen more than a noticeable improvement in conditioning since then.

Which brings us to the Rucker 3.0. It’s a standout rucksack due to its comfort features, which will make your rucks feel more like a walk to the campsite as opposed to donning a yoke to plow a field. The Rucker has 10mm of foam padding on the bottom section of the back panel, designed to support the natural curve in your lower back. It doubles as protection from the friction of seams, belts, and buckles on the pack. The CORDURA^® material on the back panel and underside of the shoulder straps also prevents any irritating rubbing, meaning that you can ruck shirtless on hot summer days without chafing.

The Rucker is rainproof, can carry up to 45 pounds of external load, features a reflective safety stripe for use at night, and comes with a lifetime guarantee. Plus, the manufacturer donates 1% of its annual revenue to non-profit partners that support military veterans, first-responders, teachers, social workers, and military spouses. What’s more in keeping with the holiday spirit than that?

Price: $215 at GoRuck.com

NUTRITION AND SUPPLEMENTS

Butcher Box

Imagine delicious, fresh, humanely-raised meat delivered right to your doorstep. You’d have more than enough protein on hand to build muscle and stay satiated forevermore. Well, heaven is a place on earth thanks to Butcher Box—a meat-delivery subscription service.

We’re talking 100% grass-fed beef, free-range organic chicken, crate-free pork, and wild-caught seafood frozen for freshness and dropped off in an eco-friendly box. Choose from their curated collections, or customize your own box with up to 14 pounds of meat (drawn from more than 25 different cuts).

Price: $159 per month for a customized box (which breaks down to about $5.30 per meal) at butcherbox.com. Shipping is free.

If you join before 12/26, you’ll get one pack of FREE bacon with every order for the entire life of your membership, and save $20 on each order for the first five months of your membership.

Laird Superfood^® Hot Chocolate with Functional Mushroom Extracts

Everybody likes a cup of hot cocoa on a cold winter day, but most hot chocolate drinks are high in processed sugar, doing nothing to help you stay on track with your nutrition. Laird Superfoods^®—as in big-wave surfing legend Laird Hamilton—however, has a solution.

Here’s what Hot Chocolate with Functional Mushroom Extracts doesn’t have: artificial flavors, dairy, GMOs, preservatives, and highly-refined sugars. It is, on the other hand, Paleo-Friendly, vegan, and features a blend of mushrooms (but don’t worry, you won’t taste them). These shrooms, including Maitake, Reishi, and Chaga, are not psychedelic but are adaptogenic, meaning that they help the body adapt to stresses. Some people like to use this drink as a substitute for morning coffee, claiming it gives them energy without as much caffeine.

The taste is less sweet and rich than conventional hot chocolate—it’s more mild and earthy, with a hint of coconut and cinnamon—so it may not satisfy the kiddies in the way that Nestle’s does. But Laird’s is a healthier choice, and it makes a great last-minute stocking stuffer.

Price: $21.95 at LairdSuperfood.com

Alpha BRAIN^® Focus Shot

My wife grew up with the tradition of putting an orange at the bottom of Christmas stockings. I love a good orange, but maybe that tradition should change this year to a bottle of Onnit AB Focus Shot (hint: if my wife is reading this). It’s about the same size and goes a lot further.

If you don’t like swallowing pills or mixing up powders, Focus Shot is a way to get the focus and flow-state support of the other Alpha BRAIN^® products in a convenient ready-to-drink bottle. But it does differ from the original AB capsules and instant drink mix in a few ways. Onnit added a low dose of caffeine (50mg), citicoline (a naturally-occurring brain chemical), and ashwagandha (an adaptogenic herb), a combination that can help with mood and mental stress.^†

The result is a tasty drink that actually promotes a sense of relaxed alertness, as opposed to a caffeine-laden energy drink that makes you feel wired and jittery.^† This allows Focus Shot to serve as both a pre-workout or pre-work cocktail, and it’s great for hectic days when you need to be on your game and get stuff done.

Price: $76.77 for a 24-count box at Onnit.com

Focus Shot is available in Peach and Tropical flavors.

TECH AND GEAR

Theragun Prime

In a perfect world, we’d all get deep tissue massages on the reg. But for most of us, using a massage gun at home is the next best thing. Therabody is the leading brand for percussive therapy—applying rapid percussion to a muscle in order to bring blood flow to it and support its relaxation and recovery—and percussive therapy has been linked to a slew of benefits, ranging from injury relief to better sleep.

The Theragun Prime model offers a 16mm amplitude, which means that when the little knob pounds your flesh, it goes 60% deeper than the competitors’ devices. But don’t worry about feeling like a piece of veal. You get four options for attachments—different shapes to suit every muscle, nook, and cranny in the body—and all are non-porous, closed-cell foam that feel more like thumbs pressing in than a jackhammer driving down.

Pair the device with the Therabody app that integrates with Apple Health or Google Fit and it will customize your therapy regimen to your lifestyle. For instance, if you spend a lot of time sitting, Therabody will give you a program that releases the muscles in your glutes and lower back.

Price: $299 at Therabody.com

The device comes with a protective pouch.

OOLER Sleep System with Chilipad™

Self-care includes sleep care, and the quality of your sleep is more important than the overall quantity. I sleep hot, and research has shown that the optimal ambient temperature for sleep is between 62 and 68 degrees Fahrenheit. The OOLER pad has been a game-changer for me in this regard, and now my kids even use it too.

Fill the OOLER with water and set it to your desired temperature. Your partner can select a different temperature; it will accommodate you both. Then place the pad on top of your mattress and under your fitted sheet. I’ll bet you don’t wake up in the middle of the night so often anymore, and you feel more refreshed by morning.

The OOLER adjusts between 55 and 115 degrees, so you can change the settings as needed throughout the year—go cooler in summer and warmer in winter. It fits any bed size, and you can program it through an app.

Price: $639.20 for a half Queen pad and control unit at Chilisleep.com

Shipping is free, and it comes with a 30-night sleep trial so you can try it out risk-free.

Ministry of Supply Apollo Climate Control Duvet

Double-down on your sleep efforts by combining the OOLER with this duvet. Originally a clothing company, Ministry of Supply has expanded its NASA-derived technology to make climate-controlled duvets that absorb body heat and release it automatically as your body cools overnight.

The duvet itself weighs six pounds, with the option to snap on additional layers to customize the weight and warmth. The eucalyptus-based hygroscopic viscose even absorbs any sweat, so you won’t wake yourself up in the wee hours due to temperature change. It’s hypoallergenic too.

Price: $358 at MinistryOfSupply.com

OneClock

It would be a shame to spend so much effort (and money) on improving your sleep only to be jarred awake at 6 a.m. by a noisy radio alarm. OneClock is very clear: its product is “not an alarm clock.” It doesn’t buzz, ring, play radio stations, or even offer a digital screen. (This helps keep blue light out of your room, where it won’t interfere with sleep.)

Rather, OneClock is an old-school analog timepiece with a solid oak face designed to wake you up at the prescribed hour by playing soft music—a process that minimizes stress to your nervous system and lets you start the day in a better mood.

But it’s not like setting your radio alarm on the easy listening station and waking up to elevator music. OneClock employed a “Sonic Strategist” to design a musical template based on scientific research, and then had Grammy-award winning musicians compose appropriate pieces and perform them. The result is tones featuring woodwinds, brass, strings, and human voices that gradually build in volume over 30 seconds after the alarm goes off to help you wake up alert but relaxed, not groggy and irritated.

I use OneClock daily, and I’d liken its wakeup call to getting a light nudge, as opposed to being hit with a bucket of water to the face. Like you probably do, I used to keep my cell phone by the bed to use as an alarm. Now, thanks to OneClock, I don’t even keep my phone in my room anymore, and that alone has worked wonders for sleeping better.

Price: $299 at OneClock.co

A GOOD READ

Comfort Crisis

Written by award-winning journalist and professor Michael Easter, this is, arguably, my favorite book of 2021. It’s a quick, easy read, and the subtitle says it all: “Embrace discomfort to reclaim your wild, happy, healthy self.”

Easter argues that modern conveniences have made us soft, and, by interviewing everyone from scientists to mystics, discovers how and why humans need to challenge themselves to reach their ultimate potential. In Onnit speak, Comfort Crisis is an atlas of Total Human Optimization.

When I finished it, I promptly bought three more copies to share with friends. Yes, given the harshness of the subject matter, it’s an odd book to pull out of a Christmas stocking and read by a cozy fire with a full glass of eggnog at your side, but it still makes a great gift for someone you care about—maybe someone you care about too much to watch fall by the wayside in life.

Price: $28 for a hardcover at PenguinRandomHouse.com

BONUS

Duke Cannon Supply Co. Soaps

This is just for the men on your list, but I couldn’t resist, because when it comes to marketing, few do it better. Their website reads, “Duke Cannon hails from a simpler time. A time when the term handyman was redundant… A time when you never put the word salad next to bar.”

But it’s not just macho bluster from another company trying to take your money. They make great-smelling grooming products for man’s men, and donate a portion of the proceeds to legitimate tough guys (and gals): veterans and their families. They also test their products with active duty military to make sure they meet the highest standards. Duke offers bodywash, colognes, aftershaves, and more, but if you want to start simple and small, try their Big Ass Bricks of Soap.

Frothy the Beerman is a good seasonal choice. While he’s made with real beer, he smells like sandalwood, and at 10 ounces, he’ll endure many a shower before he needs to be replaced. He’s also sure to make that Christmas stocking look like there’s more in there than you actually stuffed.

Price: $9 for Frothy the Beer Man at DukeCannon.com

The post 2021 Holiday Gift Guide For Fit People appeared first on Onnit Academy.

A shrub with yellow flowers that grows in India and parts of Africa, ashwagandha has been used in traditional medicine for generations, and modern science is starting to confirm its potential, from helping to manage stress and promoting cognitive function to supporting testosterone levels and muscle strength.

Here’s what we know about ashwagandha and how it might support your health goals.

What Is Ashwagandha?

Ashwagandha is an herb that has many aliases. Depending on which part of the world you’re in when speaking about it, it can alternatively be known as Indian ginseng, poison gooseberry (although it’s by no means a poison), winter cherry, and, it’s technical name, Withania somnifera. The name ashwagandha is Sanskrit for “like a horse,” which refers to its strong smell in nature, as well as its strength-promoting potential. (Again, don’t worry about what the name may imply—modern ashwagandha supplements have no smell, and they won’t leave your pantry reeking like a barn.)

Ashwagandha is an adaptogen, meaning that it’s been recognized for its ability to help the body handle stress. While the exact mechanism ashwagandha works by isn’t clear, research indicates that it may affect the hypothalamic-pituitary-adrenal (HPA) axis.

Yeah… let’s back up a minute.

The hypothalamus is the region of the brain that controls body temperature, thirst, hunger, and other functions that help maintain homeostasis—the body’s status quo condition. It’s also involved in regulating sleep and even your emotional responses. The pituitary is a gland that sits underneath the brain and produces hormones. It, in turn, affects the production of cortisol, a hormone that’s released from the adrenal glands in response to stress, as well as when blood sugar levels are low.

Collectively, these structures are referred to as the HPA axis, and they control your body’s physical reaction to a range of stressful conditions. Scientists believe that ashwagandha may positively influence the HPA axis to help moderate the body’s stress response, thereby easing the burden on your system and allowing it to run more efficiently in a number of ways.

Benefits of Ashwagandha

Ashwagandha may offer a diverse range of benefits, from helping with mental stress and cognition to physical performance in the gym.

Stress Support

A 2019 study found that ashwagandha supplementation helped lower cortisol levels in men and women, as well as support better sleep quality. Another trial on stressed but otherwise healthy adults found that greater dosages of ashwagandha yielded better responses, as subjects who took the most ashwagandha had the highest reduction in cortisol levels—30% on average. They also reported the greatest improvements in feelings of well-being.

Adding further support to the notion that lower cortisol may correlate with better feelings, an Indian study found that ashwagandha use not only promoted resistance to stress but also self-assessed improvements in quality of life.

Brain Health

Ashwagandha may help you feel more on your game at work. A study in Pharmacognosy Research found that healthy men who took the herb performed better on cognitive and psychomotor tests.

If you’re older and concerned about having “senior moments,” ashwagandha could help you stay sharp. A 2017 trial on older adults with mild cognitive impairments showed that, after eight weeks, the subjects’ memories improved to the point where they could better recognize faces in family pictures. Their ability to process information, juggle tasks, and keep their attention on a particular task was also greater. 

Muscle and Endurance

If you’re trying to change your body, you already know about whey protein and creatine, but you may want to start adding ashwagandha to your gym bag when you read this…

A study in the Journal of the International Society of Sports Nutrition had men ages 18–50 take ashwagandha for eight weeks to supplement their weight-training. Their bench-press and leg extension maxes shot up while they gained muscle in the chest and arms. At the same time, body fat levels dropped—more than twice what the placebo group lost—and testosterone went up.

Another study from a few years earlier had similar findings, with ashwagandha aiding strength gains while body fat went down. Total and LDL cholesterol levels also dropped.

Ashwagandha doesn’t seem to just help muscleheads either. If you’re into endurance training, you’ll be interested to know that a 2020 review of nine different ashwagandha studies published in Nutrients found that the supplement supported gains in VO2 max among athletes and non-athletes alike. Similarly, the International Journal of Ayurveda Research reported that ashwagandha aided velocity, power, and VO2 max in young men and women.

Lastly, research published in Ayu concluded that ashwagandha promotes cardiorespiratory endurance in addition to quality of life in athletes—as measured by a questionnaire that assessed the subjects’ physical and psychological health, as well as their social relationships.

What’s An Ideal Dosage To Take?

Studies have shown a range of effective dosages for ashwagandha supplementation, and the amount varies based on the reason for taking it, but research indicates that as much as 1,250 milligrams are safe to consume. Nevertheless, ashwagandha can cause digestive trouble, diarrhea, and nausea in extreme amounts, or among those with sensitive stomachs, so ask your doctor before adding it to your regimen—especially if you’re on any medications at the same time.

The post Benefits of Ashwagandha: Is It Right For Me? appeared first on Onnit Academy.

– Nearly all supplements marketed as pre-workouts contain caffeine or some other stimulant, but there are ingredients that can support exercise performance with little to no stimulant effect.

– Huperzia serrata, arginine and citrulline, cordyceps, rhodiola rosea, essential amino acids, sodium bicarbonate, and chocolate milk may all help performance when consumed before activity.

– Ingredients may need to be taken at different times to maximize their effects.

– Pre-workouts are generally considered safe, but there is little research on their long-term effects.

Caffeine-Free, Non-Stimulant Pre-workouts: Do They Work?

If there’s one common denominator underlying most nutrition products that are marketed as pre-workout supplements, it’s the inclusion of caffeine. The majority of pre-workout formulas that have been shown to be effective contain some amount of the stuff, and the fact is that the pre-workout category was born for the sake of helping people feel more energized when they go into the gym. But not every supplement designed to be taken before training is intended to have a stimulant effect.

If you’re someone who chooses to avoid caffeine, or you want something besides alertness and focus from your pre-workout supp—such as a better pump, or support with endurance or strength gains—you have other options. We looked into the best caffeine-free, non-stimulant pre-workouts that may help you perform well without a high risk of feeling wired.

Do Caffeine-Free Pre-workouts Actually Work?

First thing’s first: there is a strong body of evidence showing that pre-workout supplements of all kinds can help you achieve fitness goals. A 2018 review in the Journal of the International Society of Sports Nutrition looked at 80 different studies done on pre-workout formulas and concluded that they may benefit both muscular endurance and mood during a workout. The authors noted that, when combined with resistance training, pre-workouts can support positive long-term changes in body comp via lean muscle gains.

Nevertheless, most pre-workout formulas contain a mix of ingredients, so trying to pick out exactly which ones are having the intended effect versus those that don’t live up to the hype, or are mere filler, has presented a challenge for scientists. Furthermore, most pre-workouts contain caffeine, and lots of it (upwards of 300 milligrams in a dose—equal to about three cups of coffee). As caffeine has been shown to promote power output, endurance, and alertness, and aid the body in managing stress in multiple ways, it can be difficult to tell what’s really working in a given supplement: the “proprietary blend,” or the caffeine.

With that said, there are several other ingredients that are common in pre-workouts that have been found to be beneficial, although not for the stimulant effect that caffeine promises. We’ll explore these further down under How Do Most Pre-Workouts Work?

What Pre-workout Supplements Contain Stimulants?

It’s important to understand that caffeine isn’t the only stimulant that might appear in a supplement. Many supplements may claim to be caffeine- or stimulant-free but can still have a stimulant effect, especially if a person is sensitive to one or more ingredients. The body’s reaction to any kind of supplement can be very individual.

Most people think of stimulants as chemicals that raise heart rate and ramp up the central nervous system, but the category is broader than that. The FDA defines a stimulant as a drug or substance that helps restore mental alertness or wakefulness in a fatigued state, so, going by that, virtually any product that helps you feel more mentally energized can be considered to have a stimulant effect.

Don’t misinterpret “caffeine-free” on a label as stimulant-free. If you want something that’s completely sans stimulants, you’ll have to be sure it says so on the bottle, and check that the label’s promises have been vetted by a third-party such as Informed-Sport, which tests supplement batches to determine their safety and purity. However, if you’re on the hunt for stimulant-free pre-workouts simply because you have a problem with caffeine, you may find that you don’t mind a supplement that contains other compounds that may act as stimulants, but have a less-potent stimulant effect.

Technically, the following ingredients fall under the stimulant banner (largely because most contain some amount of caffeine), so, if you’re concerned about consuming stimulants, be wary of any product that advertises them. 

• B-complex vitamins
• Caffeine/caffeine anhydrous
• Carnitine
• Cocoa
• Ginseng
• Green coffee bean
• Guarana
• Ma huang
• Taurine
• Yerba maté
• Yohimbe/yohimbine

You can find a more complete list on the Operation Supplement Safety website, a division of the U.S. Department of Defense.

At the same time, be aware that all of these compounds are considered safe by the FDA when consumed by adults in moderation. They’re not controlled substances that can get you in trouble or pose serious risks to your health, provided that you’re a typical healthy adult. And if you consume energy drinks, sodas, or teas, or you eat chocolate, you’ve probably ingested some of these ingredients before.

How Do Most Pre-workouts Work?

Supplements can prepare you for more effective workouts by many different means. The following are some of the ingredients that science has shown to have the most promise for promoting higher performance.

Huperzia Serrata (Club Moss)

If you’re interested in a pre-workout for the sake of mental energy, alertness, or focus, but you want to steer clear of caffeine and other stimulants, club moss should be on your radar. We can’t promise that it won’t have any stimulant effect in your body, but it’s certain to be less stimulating than massive amounts of caffeine, as its effects support a brain environment that allows for clear thinking—it doesn’t cause a ramp-up of the nervous system.

Huperzia serrata has been shown to have neuro-protective properties, helping to support cognitive function. It can also promote concentrations of acetylcholine, the neurotransmitter responsible for muscle functions. Huperzia serrata is a key ingredient in Alpha BRAIN®. 

Arginine and Citrulline

Nitric oxide (NO) supplements are some of the most popular in the stim-free pre-workout category. They don’t act directly on the brain or central nervous system but instead on the vascular system, dilating the blood vessels to allow greater blood flow to working muscles. If you can get more blood in and out of your muscles during training, you can potentially deliver more nutrition to them and promote better performance and recovery. For gym rats who like to get a big ego-inflating pump from their strength workouts, NO supplements have the potential to make your muscles swell to an even greater degree.

Nitric oxide exists naturally in the body, but you can’t supplement it in that form. To raise NO levels, you need to take the amino acids L-arginine and L-citrulline (also available as citrulline malate).

A study in the Journal of Applied Physiology showed that joggers who used arginine were able to extend their runs by more than two minutes. Another trial in the European Journal of Nutrition demonstrated that citrulline malate helped women perform more volume on the leg press exercise (an increase of 12 reps in a single workout).

Vasodilation (the condition of dilated blood vessels) helps the bloodstream shuttle metabolic byproducts out of the muscles more quickly. These byproducts can contribute to muscle soreness. A study in the Journal of Strength and Conditioning Research found that when lifters took citrulline malate before training, they were 40% less sore one day—and then two days—later.

Arginine and citrulline may also help your workouts seem less grueling. A 2019 study concluded that a combo of both aminos assisted with power production in soccer players training on a cycle ergometer and, despite their putting out a greater effort, the subjects reported that the workout felt easier than sessions in the past. A 2016 study’s findings were similar—cyclists reported less fatigue after a workout. 

You can read more about arginine and citrulline in our guide to nitric oxide supplements. 

Cordyceps

A type of fungus that grows in the Himalayan mountains, cordyceps sinensis (and its less expensive lab-grown alternative, cordyceps militaris) are rich in adenosine triphosphate (ATP)—the energy source for muscle contractions. As a result, cordyceps may help the body produce more ATP, which could allow you to train more intensely.

A Chinese study indicated that cordyceps supports gains in aerobic fitness, as subjects cycling on stationary bikes saw a seven percent increase in VO2 max in just six weeks. A similar study in Japan found that cordyceps helped individuals train more efficiently on a running test.

In 2017, researchers had cyclists take a mushroom blend that contained cordyceps; the subjects had longer times to exhaustion (by about 28 seconds) after only one week of supplementation, and their VO2 maxes shot up by 11% after three weeks of supplementation.

Read more on cordyceps in our cordyceps sinensis report.

Rhodiola Rosea

Rhodiola is an herb with adaptogenic properties, meaning that it can support the body’s management of stress. Scientists hypothesize that it may aid performance by helping the heart keep up with demand, but rhodiola also seems to help with perceived levels of exertion. A Journal of Sports Medicine study found that rhodiola supplementation before cycling helped subjects train hard (70% of VO2 max) without feeling like it was so intense.

Another trial revealed that, when taken one hour before activity, rhodiola promoted work capacity, helping users extend their time to exhaustion on endurance exercise by 24 seconds.

Find out more in our rhodiola rosea guide.

Essential Amino Acids (EAAs)

EAAs are amino acids your body can’t synthesize, so you have to get them from food or supplements. There are nine of them: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine. Three of these—isoleucine, leucine, and valine—are known as branched-chain amino acids (BCAAs), which scientists recognize as being especially important for strength and performance.

Research from Applied Physiology, Nutrition, and Metabolism demonstrated that BCAAs taken one hour prior to running tests supported better reaction times in soccer players. Furthermore, Nutrition published a study showing that women who took EAAs before and after training, and on off days as well, saw gains in aerobic endurance. What makes this even more impressive is that the subjects were eating roughly 400 fewer calories daily than the ladies in the placebo group, which suggests that EAAs might help performance when dieting.

Sodium Bicarbonate

This is plain, old-fashioned baking soda, and while it’s still great for keeping your refrigerator smelling fresh, it can also help you keep your intensity up on your cardio. Sodium bicarbonate has an acid-buffering effect, and several trials (1, 2, 3) have shown that it promotes faster finishes in sprint and middle-distance cycling and running tests, where athletes are likely to slow down or become distracted by the searing feeling of lactic acid buildup (the byproduct of your body burning stored carbohydrate for energy).

However, some people find that sodium bicarbonate upsets their stomach, and if you’re watching your salt intake, you’ll want to avoid it outright.

BONUS #1: Beta-alanine and Creatine

There are many other safe and legal performance aids that are also caffeine-free, but the timing of their ingestion doesn’t matter. In addition to the above, you may find that beta-alanine and creatine (amino acids) help you to perform more reps in your strength workouts. While they’re popular ingredients in many pre-workout products, they can be consumed before or after training, and on off days, and need to build up in your system over time before they can take effect.

You can read about them in our separate creatine and beta-alanine articles.

BONUS #2: Chocolate Milk

If you’re really concerned about keeping stimulants of any kind out of your diet, or you just don’t like swallowing powders or pills, you can eat like a kid again and tell your friends it’s highly sophisticated performance nutrition. “A drink with a little bit of protein and carbs 30 to 60 minutes before training can provide energy,” says Chris Mohr, Ph.D. R.D., a nutrition and wellness consultant (follow him on Instagram, @mohrresults), “and chocolate milk is perfect. That’s what I do when I work out in the morning, but you can drink it anytime. The protein helps prevent too much muscle breakdown during your workout, and the sugar provides quick energy. I like a low-sugar chocolate milk, like Fairlife’s Chocolate 2% Ultra-Filtered, which has about a 1:1 ratio of protein to carbs.” (There are 13 grams of protein and carbs in an eight-ounce serving, and Mohr drinks the 11.5-oz single-serving bottles.)

When’s The Best Time To Take A Pre-workout?

You’re probably best served by following the label directions on any pre-workout product you use, but Vince Kreipke, Ph.D.—a performance specialist and member of Onnit’s advisory board—cautions that different ingredients kick in and peak at different times, so, for the best results, you’ll have to time your consumption accordingly.

“Optimal timing is going to depend greatly on the speed at which the ingredients are absorbed and ready to be used by your body,” says Kreipke. “This is going to be somewhat variable when you look at different ingredients. Arginine has been shown to reach peak concentrations at one hour after ingestion, whereas the active ingredients in rhodiola rosea weren’t shown to peak out until about two hours.” Timing is everything.

A recent study demonstrated that optimal muscular performance via caffeine use is achieved when caffeine is consumed one hour before performance (it beat 30 minutes and 2 hours in the study). “Caffeine has been shown to be 99% absorbed within about 45 minutes,” says Kreipke. “If we take that in and use that as the model, it would suggest that peak absorption means peak benefits.”

So, if you want to take more than one of these ingredients before your workout, you may want to do a little bit of planning—such as taking rhodiola one to two hours before, and then arginine and caffeine a little later. It’s also important to know that ingredients can stay in your system for a while once they have been absorbed. Caffeine, for example, has a half-life of about six hours, meaning that it takes that amount of time for the concentration in your system to drop to 50% of the initial dose. If you take a pre-workout that packs a lot of caffeine, that’s a long time to have high levels of caffeine in your body. (This is one reason it’s wise to avoid pre-workouts with caffeine at night, so they don’t prevent you from sleeping.)

Are Pre-workouts Bad For You?

Overall, research suggests that pre-workouts are safe, and that adverse effects are generally mild. Subjects sometimes report stomach upset and trouble sleeping, or a general decrease in calmness, although the latter applies more to pre-workouts that contain caffeine.

Research on pre-workouts is young, however, and most studies haven’t looked at the effects of long-term use (pre-workout formula trials tend to run for eight weeks or less). For maximum safety, consumers would be wise to research any supplement they’re interested in before use. Due to weak enforcement of FDA regulations, supplements of all kinds have been found to contain many things they shouldn’t, including heavy metals, hormones and prohormones, banned substances, harmful chemicals, and stimulants (1, 2).

An article in the New England Journal of Medicine points out that hidden stimulants may be the most common problem, and that dosages can range from negligible to toxic levels. 

For these reasons, it’s best to look for products that have received third-party verification (as mentioned above), and are transparent about their ingredients. “Look for a seal that says it’s certified for sport by a group like Informed Sport or NSF,” says Mohr.

Pre-workouts Banned By The NCAA

If you’re a student athlete, you should know that the NCAA expressly bans the use of all stimulants, including caffeine in large quantities. If you like to have coffee in the morning or a Diet Coke at lunch, you needn’t worry, as urine concentrations of caffeine would have to test in excess of 15 micrograms/ml for you to get busted, which would mean consuming around 500 milligrams of caffeine (or the equivalent of six to eight cups of coffee) two to three hours beforehand.

It gets tricky, though, if you consume normal amounts of caffeine and a pre-workout on top of it. As many pre-workouts pack 300 or more milligrams of caffeine, as well as other potential stimulants, your chances of “pissing hot” go up significantly. So read labels, and be cautious.

Also, “make sure that whatever supplements you use you experiment with beforehand on practice days,” says Mohr, “not performance days.” A competition is no time to test-drive a new formula whose effects on your body are unknown.

The post Caffeine-Free, Non-Stimulant Pre-workouts: Do They Work? appeared first on Onnit Academy.

Through it all, Onnit continued to put out some of its best content yet, including articles on how to support the immune system, get a great workout at home, and stay healthy and active no matter what (even if the aliens come!). We also launched a bunch of new foods, supplements, and apparel, ranging from new flavors of Alpha BRAIN® Instant and high-protein snacks to T-shirts, tank tops, racerbacks, and more.

Here’s what you might have missed in, shall we say, the funkiest year any of us can remember.

The Best Blog Articles of 2020

How To Support a Strong Immune System

Three ways to help your body protect you.

The Expert’s Guide to CBD’s Benefits & Uses

Learn what CBD is, how it works, and why it’s one of the hottest new supplements.

Barbells vs Dumbbells: What’s Better for your Workout

A guide to the pros and cons of each training tool.

Smile Like A Jaguar: The New Aubrey Marcus Collection

What Aubrey’s new tattoo means, and the clothing collection that bears the same symbol.

The Total Guide to Adaptogenic Supplements and Herbs

How adaptogens help you handle stress, and which ones you may want to try.

“I Used to Be 500 Pounds!” The Incredible Transformation of Angi Sanders

How one woman lost more than half her bodyweight and changed her life.

Vitamin D vs Vitamin D3: What You Should Know

Discover the best vitamin D supplement for promoting health.

4 Full-Body At-Home Workouts for Getting & Staying Fit

Routines for whatever equipment you have, from your own bodyweight to bands, dumbbells and kettlebells, or a suspension trainer.

Heavy and Punching Bag Workouts: The Expert’s Guide

How to set up your own bag for fat-burning, cardio-boosting boxing or MMA workouts. 

How To Properly Do Glute-Ham Raises

A guide to the ultimate hamstring and posterior-chain building exercise.

The Truth About Dairy and Lactose-Free Protein Powder

Why whey protein isn’t your only muscle supplement option, and what you can try instead.

The Best Pre-Workout Supplements for Women in 2020

What the research shows works for energy, focus, and endurance.

The Steel Club: Benefits and Uses

Introduction to the steel club and the ways it can help you build stability and strength.

Healthy Snacks & Foods for Road Trips, Camping & Hiking

What to pack for fit travels.

5 Different Gluten-Free & Nut-Free Snacks That Taste Great

If you have food intolerances, these delicious snacks will keep you full without causing reactions.

How to Properly Do The JM Press: Get Stronger & Bigger

Master the ultimate triceps exercise that also builds your bench press.

New Foods and Supplements

Alpha BRAIN® Instant (Ruby Grapefruit, Meyer Lemon, Pineapple Punch)

A delicious, travel-friendly drink mix that supports memory, focus, and mental processing speed—now available in 3 new flavors.

Protein Bites

The perfect snack for the whole family! Whey protein from grass-fed cows, and nutrients from more than 60 plants, dipped in rich dark chocolate. Available in Chocolate Peanut Butter, Chocolate Coconut Cashew, and Chocolate Cookie Dough.

New Apparel

Banded Helix Vertical Muscle Tank

You don’t have to put the dryer on high for this tank to make you look swole. Its pre-shrunk cotton makes up for all those missed workouts.

Banded Helix Vertical Tank

Pre-shrunk cotton is your ticket to the gun show—and the Onnit banded helix logo on the back shows where you got the ammo.

All You Tri-Blend T-Shirt

Reaching your potential is up to you. It’s all you, in fact. This shirt reminds you of this whenever you put it on, and it’s the perfect attire for working on yourself. 

Capsule Texture T-Shirt

Optimize your artistic side with this regular fit crewneck. Designed in Austin and printed in the USA.

Outlined Banded Helix T-Shirt

The regular fit, crew neckline Banded Helix tee is designed in Austin and printed in the USA.

Banded Helix Vert Racerback

This racerback is made from breathable cotton, designed in Austin, and printed in the USA.

Fractal T-Shirt

Regular fit, crew neckline, and mid-weight combed cotton fabric.

The post The Top Articles and New Products of 2020 appeared first on Onnit Academy.

– Pre-workout supplements have been shown to be safe and effective for cognition, mood, and muscle and aerobic endurance.

– Most research on pre-workouts has been done on men, but some studies show clear benefits for women.

– Caffeine, citrulline malate, rhodiola rosea, EAAs, and L-theanine may all be beneficial.

– Pre-workouts generally contain caffeine, but don’t have to. Those that don’t are still not necessarily “stimulant-free.”

The Best Pre-Workout Supplements for Women in 2020

When you Google a pre-workout supplement, you typically come up with images like these: a bottle with a flaming skull on the label, bolts of electricity, or a big, sweaty, bodybuilder guy flexing, with a look on his face that’s so intense, you have to wonder if the product he’s advertising drove him insane.

The fact is, most “pre-workouts” aren’t for women. They’re studied in men. They’re marketed toward men. They’re recommended by and for men—and usually men who want to run through the gym wall and count it as their warmup.

Yikes. That’s not what you’re looking for at all.

Women can be just as passionate about training hard as men are, and just as serious about getting results, but we don’t necessarily want to take something that’s going to make us aggressive, get our hearts racing, or keep us up all night.

Contrary to popular belief, there are pre-workout supplements that have been shown to work specifically in women. There are also ingredients that many women may not be aware of that can have a potent effect and promote killer workouts, without making you foam at the mouth.

Here’s a look at the best pre-workout supplements for women who want an edge in the gym right away—but don’t want to risk health and safety to do it.

What Are The Benefits of Pre-Workout Supplements?

People usually seek out pre-workout supplements to help them get in the zone before training, promoting focus and alertness. They may also want something that promises an immediate effect on performance, potentially supporting strength and/or endurance in the upcoming workout.

A 2018 review in the Journal of the International Society of Sports Nutrition analyzed the results of 80 different studies to determine the effect of what it calls “multi-ingredient pre-workout supplements (MIPS)”—the popular and widely available pre-workout drinks, powders, and capsules that contain numerous alleged ergogenic aids. The researchers determined that, though it’s difficult to pick out which compounds are truly effective given the blends they usually appear in, a substantial body of evidence suggests that consuming pre-workout supps may benefit muscular endurance and subjective mood.

They went on to say that “The chronic consumption of MIPS in conjunction with a periodized [planned out] resistance training program appears to augment beneficial changes in body composition through increased lean mass accretion.”

However, the scientists explained that more research on pre-workout supplements is needed before strong conclusions can be drawn—especially for female athletes, and untrained adults over 40 years of age. 

Indeed, most of the research on pre-workout supplements has been done on men, and the studies that use subjects of both genders typically don’t examine how the ingredient(s) in question may affect men and women differently. They also don’t account for a woman’s menstrual cycle, and how it could influence a supplement’s effects, and vice versa. The International Society of Sports Nutrition’s review found that both men and women taking pre-workout supplements had similar results in most measures, most of the time, so there’s little reason to think that a product or ingredient wouldn’t work as well for a woman as it does for a man, provided that the dosage is appropriate. However, some differences between the sexes have been noted.

A 2018 study on recreationally active women found that MIPS supported muscle endurance in the upper body, but had no impact on lower-body muscle endurance or power. Another study from the same year revealed that MIPS had no appreciable effect on fat burning in female aerobic athletes. But never fear, we’ll show you the products that do have strong evidence supporting their efficacy in women further down.

Pre-workout supplements are generally considered safe, at least in the short term (less than eight weeks of regular use). There are no studies yet that show what happens with long-term use, but there is a way to put time on your side: use supplements that have been tested by a third party, which provides some assurance of quality and safety. Look for a seal on the product label from an organization such as Informed Sport. This kind of distinction ensures that what’s on the product label is in the bottle, and the ingredients should be free of contaminants.

Our Reviews of the Top Pre-Workouts on the Market in 2020

As mentioned above, it can be difficult to say which pre-workout formulations are really winners when they have multiple ingredients. Some of the compounds could account for the majority of the benefits while the others are filler, or may even detract from the positive effects. For that reason, we’ll break down the specific ingredients that are popular in pre-workout supps and that we believe are efficacious, based on the most reliable scientific findings. They can all be purchased on their own, as well as in blends with other ingredients.

Note that the supplements creatine monohydrate and beta-alanine are often considered pre-workouts and are usually included in pre-workout blends. However, we have not included them here as they don’t have an immediate effect on cognition or exercise performance. In other words, they have to build up in your system before you notice them working—they don’t work right away. You can read more about them in our complete guides for creatine and beta alanine.

Caffeine

Probably the most popular ingredient in pre-workouts, caffeine is a stimulant that has been proven to aid alertness and help manage feelings of fatigue. According to the International Society of Sports Nutrition (ISSN), caffeine can promote athletic performance in a variety of sports. It’s been noted to be effective during exhaustive exercise, and when subjects have been deprived of sleep. Scientists recommend using low to moderate doses of caffeine: 3–6 milligrams per kilogram of bodyweight (1.36–2.72 mg per pound).

Most research on caffeine hasn’t looked at the way it affects women versus men, but a 2019 meta-analysis did, finding that caffeine aided aerobic performance and helped with fatigue in both sexes to a similar degree. However, researchers concluded, men seem to get more benefit for strength and power exercise out of the same dosage.

Drinking coffee, of course, is one way to get caffeine, but research shows that the concentrated caffeine powder available in most pre-workouts—called caffeine anhydrous—has a greater effect on performance. It’s also easier to consume. According to the ISSN’s guidelines, a 140-pound woman (64 kg) taking 3–6 mg of caffeine per kilo of her bodyweight would need 192–384 mg of caffeine to get an ergogenic effect, and that equates to approximately 2–4 cups of coffee. (The caffeine content of coffees varies.) Most pre-workouts will offer the caffeine punch you get from three or more cups of coffee, so, if nothing else, they’re a more convenient option.

Caffeine is generally considered safe, but some people can be sensitive to it. The ISSN says that caffeine has not been shown to have a diuretic effect that could negatively impact performance. However, doses of 9 mg per kilo of bodyweight have been shown to cause dizziness, shaking, sweating, and vomiting in some. As a stimulant, caffeine can increase blood pressure, and it can make it difficult to fall asleep, so you should consider starting with small doses and avoiding it in the afternoon, so your body has ample time to process it before you go to bed.

Citrulline Malate

Many pre-workouts are marketed for their ability to stimulate nitric oxide (NO) production in the body. NO is a naturally-occurring compound that’s already present in our circulatory system, and it serves to dilate the blood vessels, allowing greater blood flow. More blood flow means greater delivery of nutrition and oxygen to working muscles, as well as expedited removal of metabolic waste products. Citrulline malate is an amino acid that can be converted into L-arginine—another amino acid—which itself converts into nitric oxide.

A study in the European Journal of Nutrition tried to determine if women could get the same results from citrulline malate supplementation as men. Researchers used women with resistance-training experience, and measured their performance on a variety of weight-training exercises one hour after they consumed a citrulline malate supplement.

The results were in fact comparable: citrulline malate promoted significant gains in both upper- and lower-body muscle endurance. The women also rated their upper-body training as feeling easier when they were on citrulline malate versus a placebo, indicating that it may help with perceived exertion (how hard you think you’re working).

Furthermore, a 2016 study in the European Journal of Sport Science found that citrulline malate helped boost explosive power and grip strength in female tennis players.

As Shannon Ehrhardt, RD, CSSD, an EXOS Performance Dietitian, noted in our guide to nitric oxide supplements, “Taking any sort of supplement that is intended to increase nitric oxide should be taken prior to a training session, as most ingredients found in these types of products—for example, arginine and citrulline—have short half-lives… Arginine has a half-life of one-and-a-half to two hours, and citrulline has a half-life of about an hour.” In other words, the longer you wait, the less potent these compounds will be in your system.

Rhodiola Rosea

Rhodiola is an herb that grows in cold climates. It is an adaptogen, meaning that it helps support the body’s management of stress. Several studies have shown that rhodiola can help with fatigue (as discussed in our guide to rhodiola), but it has also been shown to support athletic performance.

A trial in the International Journal of Sport Nutrition and Exercise showed that, when taken one hour before activity, rhodiola aided work capacity in subjects doing endurance training—helping to extend their time to exhaustion by 24 seconds. Only half the subjects were female, but the way the study was set up, it was clear that rhodiola worked as well for the ladies as it did the fellas. 

Essential Amino Acids (EAAs)

EAAs are the amino acids your body can’t make on its own, so you have to get them from food or supplements. There are nine of them: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine. Of these, isoleucine, leucine, and valine make up a subgroup called branched-chain amino acids (BCAAs), which are thought to be particularly important for muscle strength and performance.

Many nutritionists argue that if your diet is already rich in meat, eggs, and poultry, and you’re supplementing with a protein source such as whey, you’re already getting enough EAAs/BCAAs, and don’t need to make an effort to get more. However, there is some evidence that supplementing with them specifically may offer advantages.

Applied Physiology, Nutrition, and Metabolism reported that soccer players who took BCAAs one hour prior to running tests had better reaction times. OK, the subjects were dudes, but stay with us here…

The journal Nutrition published a study showing that women who took EAAs before and after training, as well as on off days, had significant increases in aerobic endurance. These findings are particularly interesting because the subjects were eating about 400 fewer calories daily than the ladies in the placebo group, suggesting that EAAs might help performance even during times of lower energy, such as when dieting.

Some research has shown that EAAs can be useful when consumed in the midst your workout. Scientists found that gulping aminos on the go can assist mental and physical performance during endurance training. 

EAAs may also have a supportive effect for mood, which can lead to better workouts. A short-term study on older women found that taking a tryptophan supplement daily promoted feelings of happiness, as well as quicker reaction times.

L-Theanine

Another mood-supporting supplement is the amino acid L-theanine, which comes from tea plants. When taken supplementally, L-theanine can act similarly to caffeine. A study in Biological Psychology that looked at the effects of caffeine and L-theanine both in isolation and in combination—and included nearly twice as many female subjects as males—discovered that the two compounds aided cognitive speed, memory, and alertness to a higher degree when taken together than when either nutrient was consumed on its own.

Bonus: Carbohydrates

Although not a supplement, carbs are the body’s preferred energy source for fueling muscle contractions, and there’s plenty of research that shows that consuming some shortly before a workout can boost performance. The trick is not to eat too many in one shot, which can raise blood sugar sharply and cause an energy crash—the last thing you want when you’re about to walk into the gym.

Fortunately, it doesn’t seem to take much to get the job done. A study in the International Journal of Sport Nutrition and Exercise Metabolism studied 16 runners—eight male, eight female—and found that taking in only 14 grams of carbs in a sucrose and fructose mixture resulted in faster 10K times than placebo. Taking different, and higher, amounts of carbs did not improve performance. Pre-workout carb powders are available, but if you don’t like the taste, about half a banana makes a great pre-workout snack on its own.

Are Stimulant-Free Pre-Workouts Better Than Ones With Stimulants?

It’s one thing to take something that makes you feel energized to train hard, but it’s another to get hopped up and jittery to the point where you almost feel sick or can’t sleep. Many pre-workouts contain several hundred milligrams of caffeine anhydrous, often equating to the caffeine content of three cups of coffee or more, and that can be too much for some women—especially since we’re usually smaller than men, and have slower metabolisms.

Determining whether a stimulant-free pre-workout is right for you really depends on your definition of what a stimulant is. The FDA defines it as a drug or substance that helps restore mental alertness or wakefulness during fatigue, but most people think of stimulants as things that rev up the heart rate and central nervous system. Caffeine is certainly a stimulant by any definition, but L-theanine seems to promote alertness while actually having a calming effect on the mind that helps manage stress, and may help attenuate the spikes in blood pressure that are associated with caffeine use (according to British research). Rhodiola may promote the effects of caffeine, but it also helps the body cope with stress.

Generally speaking, most of the pre-workout formulations that have been shown to be effective contain some caffeine, and the so-called “stimulant-free” options out there that don’t have caffeine may contain other ingredients that have a similarly exciting, stimulant-like effect. If you’re sensitive to caffeine, or you work out late at night and don’t want anything to interfere with your ability to sleep, you may do better to take citrulline malate and/or EAAs, and steer clear of multi-ingredient formulations that could have stimulant properties.

The post The Best Pre-Workout Supplements for Women in 2020 appeared first on Onnit Academy.

– Chaga is a fungus that has been used in traditional medicine for generations.

– Chaga promotes a strong immune system by supporting cellular integrity and provoking an immune response to beta-glucans.

– Chaga can be consumed as a tea, or in capsules, powders, and tinctures.

– Claims that chaga can help fight disease in humans are not substantiated.

What Are Chaga Mushrooms?

Chaga is a type of fungus (Inonotus obliquus) that forms on tree bark in cold climates. It grows mainly in Alaska, Canada, northern Europe, and parts of Russia, and looks something like a burned sweet potato—charred black on the outside and orange on the inside when you split it open. Chaga has been used in traditional medicine for generations as a supplement for immunity and overall vitality, and is usually consumed as a tea. These days, it can also be taken in capsules, as a powder, or as a tincture, and is often paired with cordyceps, another mushroom.

In case you were wondering, no—unlike some other mushrooms, chaga does not have psychedelic properties.

Chaga Mushroom Powder Benefits

Chaga is high in fiber and packed with B vitamins, vitamin D, and various essential minerals. It contains compounds that help fight cell damage. While there is practically no research on chaga’s effects in humans, scientists have found that it has powerful health implications in animal studies, and shows great promise in in vitro trials.

A Japanese study investigated several mushrooms known for their medicinal properties and determined that the compounds in chaga were the most helpful for maintaining cellular integrity. The stronger your cells are, the better their ability to keep foreign invaders out, so cellular integrity helps to ward off illness.

The Journal of Ethnopharmacology adds further support to these findings, reporting that “Inonotus obliquus has the capacity to scavenge free radicals at concentrations higher than 5 microg/ml and that the polyphenolic extract can protect cells against oxidative stress.”

Chaga has also been tied to immune health more directly by a 2015 trial, which concluded that its antimicrobial compounds may help support a strong immune system.

To appreciate how chaga acts on the immune system, you have to understand what type of plant it is. Chaga is classified as an adaptogen. “Adaptogens support the body’s ability to adapt to stressors,” says Shannon Ehrhardt, RD, CSSD, a Sports Dietitian with EXOS. “They function according to the current specific needs of the body, which may be chemical, physical, or biological. Similar to the way a thermostat controls the temperature in the house to keep it at a constant 72 degrees, adaptogens can work to stimulate or relax the body depending on the need at a given moment.”

In small doses, stress can be a good thing, but chronic amounts that last a long time can be damaging to health. Adaptogens may apply a certain degree of stress to the body, but the ultimate effect they have is to help the body become more resilient. “Adaptogens work to not let stress get too out of control,” says Ehrhardt.

In this way, chaga acts on the immune system by providing a polysaccharide called beta-glucan. This serves as food for the good bacteria in your gut—the guys that eat the bad bacteria that can make you sick—but beta-glucan is effective in another way too.

“Beta-glucans act on immune system receptors,” says Ehrhardt, “stimulating immune cell activity and giving your immune system a boost.”

Here’s how it works: Your body can’t make beta-glucan on its own, so it doesn’t recognize it when you ingest it. Although it’s perfectly safe to consume, your body is cautious. It assumes beta-glucan is dangerous, like any other invader, and to prevent it from making you sick, the body ramps up the release of white blood cells—the soldiers in your body’s war against bacteria, viruses, and other pathogens. A study in Medicina indicates that beta-glucans can support the immune system.

So, in effect, by introducing a source of stress into your system—a very manageable one—chaga aids your body to become more resistant to the stress of sickness-causing agents.

Chaga Mushroom Capsules

Chaga is available in capsules for those who want a concentrated dosage that they can ingest quickly. If you’re not interested in brewing chaga powder into a tea, or you don’t like the taste, swallowing capsules is a suitable alternative. 

Chaga Tea

Chaga has traditionally been consumed in tea. It has an earthy and slightly bitter flavor, and many people think it tastes much like a medium roast coffee. And here’s a fun fact: Finland is a big producer of chaga, and, during World War II, when coffee beans were in short supply, the Finns started drinking chaga in mass as a substitute. Chaga, however, is caffeine-free, and doesn’t contribute to focus or energy.

Chaga Coffee

Chaga can be added to coffee, and some companies sell chaga-infused coffees. You can make your own chaga coffee at home if you choose by boiling chunks of chaga (available online) in water to make chaga tea, and then using the tea instead of water in your coffee maker. The addition of chaga can help to curb coffee’s acidity, if that bothers you.

Scientific Studies on Chaga

Studies on mice and rats have shown chaga to be helpful in battling cancer, diabetes, and dangerous cholesterol levels, but be wary of any source that tries to make medicinal claims about chaga supplementation in people. To date, chaga has not been studied for its effects on health conditions in human beings, and any assertion that it can aid recovery from disease can likely be traced back to chaga sellers who stand to profit from misleading claims. As it stands, chaga may benefit the immune system in a round-about way, but cannot legally be named as a valid treatment for people already suffering from illness.

Meanwhile, people who take blood-thinning medications or are preparing for surgery may need to specifically avoid chaga. According to a study in Peptides, it contains a protein that can prevent blood clotting.

For information on supplements and strategies that support immune health, see our guide.

The post Chaga Mushroom Powder’s Benefits & Uses appeared first on Onnit Academy.

– Rhodiola rosea is an adaptogenic herb that helps support the body’s management of stress

– Rhodiola may aid cognitive function, work capacity, and perceptions of exertion

– Rhodiola can be taken in the morning to help cortisol release

What Is Rhodiola Rosea?

Rhodiola rosea is a perennial flowering plant—an herb—that grows in cold, mountainous areas of Europe and Asia. It is considered an adaptogen—a plant that contains compounds that help support the body’s management of stress. In eastern and northern Europe, rhodiola has been used as a traditional medicine for centuries.

To understand how rhodiola works, you need to know about cortisol, a stress hormone produced by the adrenal glands. Cortisol levels are naturally higher in the morning. According to Craig Koniver, M.D., founder of Koniver Wellness, a performance medicine clinic in Charleston, SC, this is a holdover from caveman times, when humans woke up with the sunrise and immediately set out for food and shelter. “That required our highest concentration, arousal, and alertness,” says Koniver, “and that’s what cortisol release gives you.” So, while cortisol is associated with stress, it’s not necessarily bad. At the right time of day, that stress is appropriate, and it helps you focus and be productive.

As the day goes on and the sun goes down, cortisol levels are supposed to drop so that you can relax and recover, but for many people these days, this doesn’t happen to the extent that it should. Interacting with electronics, such as the TV and cell phone, cause us to produce more cortisol, and that keeps us in a stressed state throughout the day and into the night. All day long-stress is unhealthy, and can really tax your adrenal glands.

“Adaptogens support the output of cortisol,” says Koniver. “They nurture the adrenals so they don’t have to work as hard.” Coupled with better nighttime habits (such as turning the TV off, leaving your phone outside your bedroom, etc.), adaptogens like rhodiola can ease the demand on your adrenal system, and help you get more out of the natural cortisol spike you experience in the morning.

“Rhodiola, in particular, is a good choice when people are feeling worn out,” says Koniver. “If you wake up and you don’t feel refreshed, rhodiola can be helpful,” promoting the alertness and cognition effect that cortisol offers. 

Benefits of Rhodiola

Rhodiola is thought to be beneficial for managing overall stress and aiding athletic performance.

A study in Phytotherapy Research had 101 subjects take rhodiola for four weeks, and assessed their stress levels through a battery of tests. All the tests showed that rhodiola assisted with stress to a clinically relevant degree—and some subjects saw results after only three days. No serious adverse effects were reported. However, the study was not blinded. That means the subjects knew they were taking rhodiola, and that could have affected the findings.

Another trial in Phytomedicine looked at rhodiola’s effect on young, healthy doctors working night shifts. Subjects were given tests to determine the effect working late nights had on their energy and cognitive function, including short-term memory, ability to concentrate, and speed of audio-visual perception. This time, the trial was done double-blinded, meaning that neither the doctor subjects nor the researchers knew who was getting rhodiola versus a placebo. The result: rhodiola helped with mental weariness and aided performance on work-related tasks by 20%.

A similar study, also published in Phytomedicine, examined 161 military cadets on night duty. They were given rhodiola to see if it helped them battle tiredness. Though the subjects were given two different doses, both were found to be effective in supporting the cadets’ cognitive processing.

A third Phytomedicine study had students take rhodiola during a stressful exam period. They reported less mental stress, better sleep patterns, and greater motivation to study.

As for athletic performance, rhodiola seems to hold promise for those engaging in long-duration exercise. A study in the International Journal of Sport Nutrition and Exercise Metabolism showed that rhodiola aided work capacity in subjects performing endurance training. It actually helped them extend their time to exhaustion by 24 seconds.

Moreover, the Journal of Strength and Conditioning Research reported a trial in which subjects performed a simulated cycling race and, when given rhodiola, completed it significantly faster than the placebo group.

While rhodiola may aid performance by helping to manage stress on the heart, it also seems to alter the exerciser’s perceived level of exertion. In other words, you may be pushing yourself hard, but it doesn’t feel so hard to you, and so you can push even harder, keeping your pace up for longer. Such were the findings of this Journal of Sports Medicine study.

Is Rhodiola a Stimulant?

Technically, rhodiola is a stimulant, because it helps fight off tired feelings. Rhodiola is thought to work by stimulating neurotransmitters such as dopamine, noradrenaline, and serotonin, which help regulate cognitive processes, arousal, and perception. According to Mental Health America, it may also promote the effects of other stimulants, such as caffeine.

However, that said, rhodiola is an unusual stimulant in that it does not seem to increase the heart rate and blood pressure, or decrease appetite, as most stimulants do. “Instead of increasing activity of the central nervous system like [well-known] stimulants do, it helps the body better adapt its response to stress-inducing events,” says Shannon Ehrhardt, RD, CSSD, a Sports Dietitian with EXOS.

Nevertheless, Koniver recommends taking rhodiola in the morning, to support cortisol levels. “If you take it in the evening,” he says, “you could potentially elevate cortisol when it should be on its way down.”

Who Should Take Rhodiola?

Rhodiola appears to be safe and at least mildly effective in normal, healthy populations. It may be beneficial to endurance athletes, those who exercise, and virtually anyone who wants help managing stress that impairs function.

“I think it’s smart for people to rotate adaptogens, or take time off from them,” says Koniver, “because you can adapt to them with consistent use. I often tell patients to take their herbal supplements during the week, and then take weekends off from them. You’ll get more out of them that way, long-term.”

Side effects of rhodiola use, if any, seem to be mild, and, according to the National Institutes of Health, include dizziness and dry mouth. A review in Phytomedicine concluded that a lack of “adverse effects in the course of clinical trials make [rhodiola] potentially attractive for use” in helping with lethargy and supporting cognition and mood.

The post Benefits of Rhodiola Rosea: Is It Right For Me? appeared first on Onnit Academy.

Summary

– Adaptogenic supplements are derived from plants and help the body handle stress.

– Adaptogens put your body in recovery mode, so it can restore itself before another bout of the fight or flight response.

– Adaptogenic supplements include turmeric, ashwagandha, rhodiola, cordyceps, and ginseng.

The Total Guide To Adaptogenic Supplements and Herbs

Whether it comes as the result of a busy week at the office or a grueling workout in the gym, stress is the body’s response to a demanding or threatening situation. When your brain senses you’re in any kind of danger, the body’s defense mechanisms activate the fight or flight response.

This is your body’s survival instinct kicking in to protect you, honed from years of evolution. It’s designed to clear your mind, boost your energy, and enhance your focus, so that you can figure out how to overcome the problem you’re faced with, or escape from it intact. In essence, stress is actually a good thing, since it can save your life.

These days, we don’t encounter saber-toothed tigers or hostile cavemen to fight or flee from, as our ancestors did. And while the stresses of work, family commitments, traffic, etc., may be minor compared to what humans dealt with a few thousand years ago, they’re much more constant, and regular or even chronic stress is a bad thing. It keeps the body in fight or flight longer than it was ever intended to be, and forcing it to work at this revved-up pace long term can seriously damage our health, mood, and quality of life over time.

Nature has an answer, however. Just as it can bring us stress, it also provides nutrition in the form of adaptogenic compounds. Drawn from plants, these compounds can help ease us out of that fight or flight state so that our bodies—and minds—can recover and restore themselves.

What Are Adaptogens?

Adaptogens are compounds extracted from non-toxic plants that help regulate the body’s stress response. They can come from herbs, mushrooms, and roots, and many have been used for centuries in Ayurvedic and Chinese medicine.

Scientists think adaptogens work by acting on the hypothalamic-pituitary-adrenal (HPA) axis—the interaction between the brain and adrenal glands—and the sympathoadrenal system—the part of the nervous system that helps control the body’s stress response. According to an article in the journal Pharmaceuticals, adaptogens may help boost attention and endurance in situations where fatigue and/or sensation of weakness might decrease performance. They may also help the body resist stress-induced impairments of the neuroendocrine and immune systems.

Some research suggests that adaptogens may benefit those with age-related disorders and cardiovascular problems. The authors of the aforementioned article wrote, “Thus, elderly people may be able to maintain their health status on a normal level, improve their quality of life and may increase longevity.” Doctors also believe that adaptogens could help support standard therapies used to aid patients fighting a range of health issues.

What Are Adaptogens Used For?

The short answer: help the body deal with stress. The most accurate answer, however, is that adaptogens are used to help the body maintain the resistance phase of general adaptation syndrome for longer, helping to fend off the exhaustion phase.

So what does that mean, exactly?

When we’re faced with a stressor (any source of mental or physical stress), our bodies handle it through a process called general adaptation syndrome (GAS). This process consists of three phases: alarm, resistance, and exhaustion.

The alarm stage is the fight-or-flight reaction described above. Something worrisome appears, so your heart rate goes up, adrenaline pumps, and the hormone cortisol is released. These changes make you feel alert and energized so you can protect yourself from whatever is threatening you.

The resistance stage is what happens right after you fight off the tiger, take your exam, or finish your workout. Your body begins to recover from the trauma of the event, returning your blood pressure to normal and trickling off the cortisol release. If the source of your stress is completely gone, then your body will return itself to its pre-stress state. However, if stress lingers long term and you remain on alert, your body will try to adapt to this condition, recognizing it as the new normal. In other words, you learn to live with stress. This is acceptable, to a degree, but if your body continues on this border between alarm and resistance for a while, without time for proper recovery, stress will overtake the body and you’ll enter Stage 3 of GAS—exhaustion.

The exhaustion phase is exactly what it sounds like. You can feel tired and anxious, suffer from a poor mood, and be more susceptible to illness due to a compromised immune system. At any rate, if you find yourself in exhaustion, you need rest, or you’ll see a serious decline in health and performance.

Adaptogens help keep you in the resistance phase of GAS longer, so your body has time to recharge itself before any major damage is done. In this respect, adaptogens are thought to have a stimulatory effect, revving up the recovery process that supports healthy stress hormone levels.

Nevertheless, people tend to respond to different adaptogens very individually. One compound may not have the same effect on you as it did for a friend who told you about it. For this reason, if you choose to experiment with adaptogens, do so one at a time to determine the exact effect each has on you.

Why Take Adaptogenic Supplements?

Studies suggest adaptogens may possess neuro-, mood-, and energy-boosting benefits. They may help to regulate cortisol and support athletic performance.

Supplements containing adaptogens can come in the form of capsules, tablets, tinctures, and powders to be mixed with water or sprinkled on food. While most adaptogens are considered safe, it is recommended to talk to a healthcare professional before adding adaptogens to your diet. Some common herbal supplements may interact with certain medications while others may cause mild allergic reactions or some digestive discomfort—so take precautions.

“Adaptogens are great for helping to regulate the stress response,” says Shannon Ehrhardt, RD, CSSD, an EXOS Performance Dietitian. “However, they may not be for everyone. Just like anything else out there. Those who should be especially cautious are people with autoimmune disorders or anyone taking any sort of immunosuppressant. Adaptogens could cause the immune system to become more active. That’s a good thing for generally healthy people, but may create complications for those whose immune systems already aren’t working properly.”

What Natural Herbs Are Adaptogens?

While adaptogens on the whole may help us handle stress better, each has its own list of benefits. There are five adaptogens you should know. 

#1 Turmeric

Turmeric is a plant in the ginger family, most famous for its use in Indian curries. It gets its stress-managing support from its curcumin content. A review in the journal Foods determined that curcumin aids in regulating inflammatory responses, which may help with exercise recovery, including muscle soreness. Curcumin may then assist with recovery and performance in active people. Furthermore, the researchers stated, “a relatively low dose of the complex can provide health benefits for people that do not have diagnosed health conditions.” In other words, turmeric may make for an ideal supplement for just about anyone.

It’s important to note however, that curcumin alone may not be very helpful, due to its poor bioavailability. To increase its absorption and effectiveness, look for a product that includes black pepper extract—piperine. This can increase bioavailability, the researchers explain, by 2000%, as it inhibits enzymes that break down curcumin in the body. “Curcumin is also fat soluble,” says Ehrhardt, “so combining it with lipids will help absorption even more.” Curcumin is available in products that also contain various oils and fats.

#2 Ashwagandha

An herb popular in India, ashwagandha appears to be one of the most powerful and diverse adaptogens, offering both health and performance benefits.

A study in the Indian Journal of Psychological Medicine found that ashwagandha supplementation helped boost subjects’ resistance to stress, thereby improving self-assessed quality of life. In another study on chronically stressed adults, ashwagandha users experienced significant reductions in cortisol—the stress hormone that spikes the fight-or-flight response. Those who took the highest doses of ashwaghanda had the greatest reductions in cortisol—30% on average.

On the performance side, ashwaghanda was shown to benefit aerobic endurance, and also strength performance, as well as muscle mass. Finally, a 2014 trial showed that ashwagandha aided reaction time and performance on cognitive and psychomotor tasks.

#3 Rhodiola

A flowering plant grown in arctic regions, rhodiola has been studied with respect to its effects on stress, fatigue, athletic performance, and energy. A trial in Phytotherapy Research found that just four weeks of rhodiola intake helped with life-stress symptoms (although the subjects were not blinded—that is, they knew they were taking rhodiola). Another study showed it helped boost participants’ time to exhaustion by 24 seconds on endurance exercise.

#4 Cordyceps

Traditional Chinese medicine used this hybrid fungus for a variety of functions, but it’s mainly seen today as a performance-boosting supplement. Cordyceps is rich in adenosine, a component of ATP, which is the energy source the body uses for all its movements. For this reason, cordyceps is thought to aid ATP production, thereby promoting endurance performance.

A study in the Journal of Alternative and Complementary Medicine showed that cordyceps supplementation helped boost metabolic thresholds (a marker of aerobic performance) in older people. Meanwhile, a 2017 study found that cordyceps militaris—a synthetic form of cordyceps—as part of a mushroom blend aided performance with respect to time to exhaustion during exercise, and VO2 max.

Read more about cordyceps in our complete guide HERE. 

Cordyceps pairs well with other adaptogens such as ashwagandha, rhodiola, and astragalus, helping to promote daily energy and exercise performance. This combination appears in the pre-workout supplement Shroom Tech® SPORT, and the daily support formula Total Human. (Read this author’s review of Total Human® on his website, HERE.)

“Shroom Tech® SPORT is one of my favorite products to use with athletes’ nutrition programs,” says Ehrhardt. “It gives them support from the beginning of the workout through to the recovery phase. They don’t seem to get as exhausted and they can recover a little more quickly—not only during the workout but also for the next session.” 

#5 Ginseng

This root is hugely famous in Chinese medicine for its ability to fight inflammatory responses and to help boost immune and cognitive function, due mostly to the compounds ginensosides and gintonin.

A Korean study had subjects take ginseng or a placebo a week prior to exercise and four days afterward. Seventy-two hours after the workout, the ginseng users had significantly lower markers of muscle damage. Meanwhile, a 2014 study demonstrated a boost in cellular health when women took ginseng for 12 weeks.

A trial in Human Psychopharmacology concluded that ginseng helped subjects with feelings of calm, and assisted in their ability to think through math problems—within only eight days of usage. (You might want to keep this in mind if you’ve got an algebra test coming up…)

The post The Total Guide to Adaptogenic Supplements and Herbs appeared first on Onnit Academy.