Supplement Roundup: B

Here's a brief rundown on all the supplements in the "B" category that are interesting and/or effective.

Remember, I've ranked them from 1-10 with 1 being – don't even bother, 10 being – you MUST use this supplement, and 2 -9 increasing in importance and effectiveness with the number.

BANABA LEAF EXTRACT

Used as traditional medicine in the Philippines to treat diabetes and kidney diseases, the leaves of this Southeast Asian tree appear to act in a similar manner to insulin by activating insulin receptors. One of the main ingredients in banaba leaf responsible for this action is corosolic acid.

• Take: 30-50 mg banaba leaf extract standardized for corosolic acid with your postworkout shake.
• Rank: 6 – While banaba is an effective way to boost the uptake of glucose, amino acids, creatine etc., it's not that critical of a supplement to take.

BETA-ALANINE

In the body this amino acid and histidine combine to form the dipeptide (two aminos bound together) known as carnosine; it's also a component of vitamin B3 (pantothenic acid). Research shows that muscles with higher levels of carnosine can generate more forceful contractions for a longer period, resulting in better gains in strength, endurance and mass. In one study, subjects who took beta-alanine along with creatine gained more muscle mass and lost more bodyfat than subjects taking just creatine.

• Take: 2–3 grams with your pre- and postworkout shakes.
• Rank: 10 – Beta-alanine is one of those "must have" supplements that ranks up there with whey protein and creatine. Be sure to use this bad boy!

BETA-CAROTENE

A phytonutrient with antioxidant and pro-vitamin A activity, beta-carotene provides a nontoxic source of vitamin A, works with other natural protectors to defend cells from free radicals and aids metabolic functions such as recovery from exercise. Newer research has uncovered the fact that vitamin A is critical for energy production.

• Take: 5,000–25,000 IU per day with fat-containing meals.
• Rank: 8 – Beta-carotene is the absolutely best way to safely increase your body's vitamin A levels.

BETA-ECDYSTERONE

This phytochemical found in plants such as spinach protects the plant from insects, and Russian scientists were the first to discover it also has anabolic properties. Because beta-ecdysterone is a replica of hormones used by insects and crustaceans, it was originally assumed that it acted like a hormone in the body. Instead, beta-ecdysterone stimulates protein synthesis and drives muscle growth with no impact on hormone levels.

• Take: 100 mg with meals in the morning, before and after workouts, as well as with lunch and even dinner, for a total of 400–500 mg per day.
• Rank: 7 - if you take the dose I recommend above you will see very decent results.

BETAINE (TRIMETHYLGLYCINE)

Your body uses betaine (also called trimethylglycine) for joint and liver repair, joint-building and liver-protective reactions. Supplementing with it may support faster recovery from injury and inflammation. This unique amino acid derived from beets is quickly becoming one of the most popular supplements out there due to the research that has begun piling in on betaine's ability to boost muscle strength and power, as well as increase growth hormone and insulin-like growth factor-I (IGF-I) levels. It also increases the body's own production of creatine.

• Take: 1,500-3000 mg of trimethylglycine or anyhydrous betaine, or betaine monohydrate, or even betaine HCl twice a day with meals such as pre and postworkout meals.
• Rank: 9 – Betaine is very effective for promoting muscle strength. I highly recommend adding this one to your supplement regimen.

BETA-PHENYLETHYLAMINE

Also called phenylethylamine (PEA), this naturally occurring metabolite of the amino acid phenylalanine is an important stimulatory transmitter in the body that enhances neurotransmission. It promotes fat-burning by increasing the release of norepinephrine, reducing the sensation of pain and boosting feelings of euphoria (which can help bodybuilders better tolerate lower-calorie and -carb diets) by increasing levels of dopamine and serotonin in the brain.

• Take: 100–500 mg 1–2 times daily. PEA is also available as beta-methoxyphenylethylamine; this significantly enhances its half-life in the body and allows a single dose to be effective.
• Rank: 6 – While PEA can be very effective for aiding fat loss, it is not on the top of my list. That being said, products that contain it along with other fat-burning ingredients can work quite well.

BIOPERINE/PIPERINE

Piperine is an active extract derived from black or long pepper. Research suggests it enhances nutrient absorption, most likely by increasing blood flow to the digestive tract. For example, ingesting vitamin B6 along with Bioperine-branded piperine more than doubled the amount of B6 found in the blood of healthy men two hours after ingestion. It has been shown to increase the absorption of numerous other ingredients.

• Take: 5 mg daily with a meal, protein shake or other dietary supplements to enhance nutrient uptake.
• Rank: 7 – Piperine is quite effective for boosting the absorption of numerous ingredients, which can increase their effectiveness. It is not a bad idea to take it, however, given that you only have so much money to spend on supplements, spending money on this one should not be at the top of the list. However, products that do also include piperine will work well.

BORON

This trace mineral may actually increase levels of free testosterone. In the body, testosterone binds to a carrier protein in the blood called sex hormone binding globulin (SHBG). While on the one hand, SHBG helps testosterone stay in the blood longer, it also prevents it from lbinding with androgen receptors in the muscle cells where it instigates muscle growth. The more testosterone that is free from SHBG, the more testosterone there is to encourage muscle growth. Boron appears to work by decreasing the amount of SHBG, as several studies have shown. The most recent study, published in 2011, reported that men taking 10 mg of boron for just one week had decreased blood levels of sex hormone binding globulin (SHBG) and estrogen with a concomitant increase in free testosterone.

• Take: 9-12 mg of boron daily with meals.
• Rank: 8 - this mineral is cheap and your body needs a certain amount of it anyway. So why not take it and get the potential benefits of higher free testosterone and lower estrogen. I sure do!

BOVINE COLOSTRUM

Large doses of bovine colostrum — the first milk produced by cows during the initial days after giving birth — have been shown to improve immune function and increase levels of insulin-like growth factor-I (IGF-I), a powerful anabolic compound. In addition, research indicates that the supplement may aid muscle endurance, helping you to pump out more reps per set. Gram per gram, the protein in colostrum is a bit more anabolic than that found in whey or other protein powders, such as casein or egg protein.

• Take: Replace 5–10 grams of protein in your pre- and postworkout shakes with 5–10 grams of bovine colostrum.
• Rank: 5 - As effective as colostrum can be, it is just not worth the money it costs.

BRANCHED-CHAIN AMINO ACIDS (BCAAs)

BCAAs include the essential amino acids leucine, isoleucine and valine, the most important aminos for the manufacture, maintenance and repair of muscle tissue. Of the three, leucine appears to be the bodybuilder's MVP. Research shows it can stimulate protein synthesis (the process of building muscle protein and therefore growth), yet the three work better together to provide a host of benefits and even boost energy during workouts. Studies show BCAAs can blunt the catabolic hormone cortisol and decrease delayed-onset muscle soreness.

• Take: 5-10 g with a whey shake in the morning, as well as with your pre and postworkout shakes.
• Rank: 10 – You should know by now that Ii believe that BCAAs are critical supplements to take.

Brassaiopsis Glomerulata Extract

This is a large shrub plant that grows in southeast Asia, especially Vietnam and Indonesia. It has been used medicinally for many years. Recent evidence from a 2009 study shows that the plant contains natural aromatase inhibitors. Aromatase is the enzyme that converts testosterone into estrogen, lowering testosterone levels and raising estrogen. By taking this extract it blocks the aromatase enzyme from catalyzing this reaction so that you end up with higher testosterone levels and lower estrogen levels.

• Take: Currently it is hard to determine the precise dose needed of this extract, but 100-500 mg should be effective.
• Rank: 5 - This low number does not mean that Brassaiopsis is not an effective supplement. It's just too early too tell. Research shows that it definitely contains aromatase inhibitors, but how effective these work in humans to decrease estrogen and boost testosterone is hard to tell.

BROWN RICE PROTEIN POWDER

This protein powder is created by a specialized manufacturing process that treats brown rice with enzymes that cause separation between the carbohydrates and the protein allowing a concentrated form of protein from rice. Not only is this a great protein source to help you build muscle and strength, but it can help you lose fat and keep cholesterol levels low. This appears top be due to its ability to activate specific proteins known as PPARs (peroxisome proliferator-activated receptors) and LXRs (liver X receptors).  PPARS and LXRs typically work by activating genes that decrease fat and cholesterol production, and enhance fat burning. In addition, brown rice protein has about four times the amount of arginine that whey contains. This means it can help to boost nitric oxide (NO) and growth hormone (GH) levels.

• Take: 20 grams of brown rice protein powder before and after workouts and as snacks between meals. Or add about 10 grams to your typical protein shake. You can also look for a mixed protein that provides brown rice protein and other beneficial proteins, such as whey.
• Rank: 6 - while brown rice protein powder has clear benefits that milk proteins like whey and casein don't offer, it is inferior to them for building muscle. I would only recommend using this form of protein powder exclusively if you are vegan. And I would only suggest adding it to your whey and casein if you have the money to do so, or you use a mixed protein powder that includes it in the mix.

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