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Sleeping Like an Athlete: Supplement Smart to Complement Your Diet, Periodize Your Training, Practice Sleep Hygiene

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Blindfolds and earplugs can improve your sleep quality significantly. The special beauty of blindfolds is: unlike earplugs, blindfolds may also be used to refresh 'other things' you may be doing beneath or on top of your sheets, which in turn will help those who are struggling with getting restorative sleep ( learn more ) While every idiot will tell you that ZMA is "the shit" (it indeed is, literally ) its purported benefits are either insufficiently proven or even disproven, as it is the case for the alleged  anabolic effect of ZMA, which clearly don't exist (Wilborn 2004) outside of the "alternative facts" supplement companies use in pamphlets people call "write ups". Obviously, this won't stop the bros at the gym from telling you: "Dat ZMA gives me an amazingly anabolic sleep, bro!" The reasons ZMA (unfortunately) hasn't disappeared, yet, is still in the TOP10 of an unfortunately high number of supplement retailers...
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Vitamins B1, B2, B5 & B6 & Glucose Management | Part VII of the "There is More To Glucose Control Than Low Carb"- Series. Any Real Benefit From Supplementing With "Bs"

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Funny or obscene? A woman w/ low vitamin B and thus fortified cornflakes is among the "top images" Google will show you, when you search for B-vits There is an often overlooked reason I am addressing thiamin (B1), riboflavin (B2), panthotenic acid (B5) and pyridoxine (B6) in one installment of the "There is More to Glucose Control Than Carbohydrates"-Series (read previous installments ): They are all necessary to store glycogen in the liver (Supplee. 1942). In general, a whole foods diet, as recommended in previous SuppVersity articles will easily cover the B-vitamin needs of the average sedentary and physically active individual - in spite of minimally increased requirements for B2 & B6, in particular (Manore. 2000; Woolf. 2008). You can learn more about this topic at the SuppVersity Proteins, Peptides & Blood Glucose SFA, MUFA, PUFA & Blood Glucose Vitamin D & Diabetes Glucose Manager Calcium? Flush & No-Flush Niacin ...
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Leucine + B6: 82% More Weight + Twice As Much Body Fat Loss in First 12 of 24 Weeks on -500kcal/day Diet W/ 2.25g Leucine + 30mg Pyridoxine - To Good to Be True?

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Check your nutrition labels, I bet you get 2.25g+ leucine and 30mg of B6 from one of your supps already I am sorry to say that and actually this is usually something that goes into the bottom line, but I do have serious doubts whether the results reported in this study can be replicated in any of you. Yes, it is a human study, but (a) the subjects, 12 men and 12 women, were obese (34.76 ± 2.57) and (b) if the mere addition of 2.25 g leucine and 30 mg vitamin B6 would have such profound effects, everyone who has ever taken a commercial BCAA product would have noticed a doubling in fat loss, already, as almost all of them contain 2.25g+ of leucine and tons of pyridoxine (B6). So what are you saying here? Is this study a fraud? I have no evidence that the study was a fraud and I am certainly not implying this, but you must wonder about the magnitude of the weight loss and fat loss difference between the regular and the NuShape supplemented dieters (-500kcal from baseline energ...
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Sunlight, L-Tryptophan & Vitamin B6 With Breakfast Increase Serotonin and Wakefulness During the Day and Melatonin and Restful Sleep at Night

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Image 1: For these kids the high tryptophan + B6 breakfast would be useless unless they already got their 10min+ of direct sun exposure this morning A recently published study that was conducted by a team of international researchers led by Miyo Nakade from the Gakuen University in Nagoya, Japan ( Nakade. 2012 ), concludes that sunlight exposure and vitamin B6 and l-tryptophan intake with breakfast could be profound modulators of circadian rhytmicity in young children (N=816, age = 2-6 years). The results the researchers published in the latest issue of the Journal of Physiological Anthropology clearly suggest that the increased production of serotonin from l-tryptophan and the vitamin B6 metabolite pyridoxal 5’-phosphate (also known as PLP or p5p) exerts beneficial effects on the morningness-eveningness (M-E) score - a measure for the natural and highly desirable difference in wakefulness in the morning and sleepiness in the evening, the disturbance of which is among the emergin...
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Mitochondrial Super Food: R-ALA, Acetyl-L-Carnitine, Biotin, Nicotinamide (B3), Riboflavin (B2), Pyridoxine (B6), Creatine, CoQ10, Resveratrol & Taurine Optimize Mitochondrial Function.

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From China, the biggest (and cheapest) producer of raw materials for dietary supplements comes a study ( Sun. 2011 ) on the effectiveness of a mitochondrial nutrient combination on performance and mitochondrial biogenesis in exhaustively exercised rats, which may well have consequences on the number of items on your next supplement shopping list. For 4 weeks , Sun et al. supplemented exhaustively exercising rats with a combination of R-a-lipoic acid, acetyl-L-carnitine, biotin, nicotinamide, riboflavin, pyridoxine, creatine, CoQ10, resveratrol and taurine (cf. table 1) Table 1: Ingredients of the "mitochondrial nutrient supplement";dosage used in rat study (data adapted from Sun. 2011 ); and calculated human equivalent doses  This nutrient combination had beneficial effects on standard markers of exercise induced oxidative stress and muscular breakdown . Specifically, it "significantly inhibited the increase in activities ...
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