Muscle / Bones - TikvaDrink

See The Top Muscle/Bones Supported Nutrients in Tikva

1 L-Arginine

Dietary supplements containing L-Arginine have been marketed with the purpose of increasing blood flow to your muscles when you’re training, and…

.A study found that L-Arginine supplementation increases Muscle Blood Volume and improves recovery in between sets when you’re hitting it at the gym. [1]

2 Beetroot

It’s no secret that athletes use nutritional supplementation to enhance the effects of training and to improve their athletic performance.

And, Beetroot is one of them.

Beetroot juice increases levels of nitric oxide (NO), which serves multiple functions related to increased blood flow, strengthening muscle contractions, and more.

These improvements indicate that beetroot juice could enhance physical performance, stamina, and endurance. [2]

3 Coenzyme Q-10

CoQ10 can help exercise performance by decreasing oxidative stress in the cells and improving mitochondrial functions, and…

Supplementing with CoQ10 can help increase power during exercise and reduce fatigue, both of which can improve your exercise performance, plus… [3]

A recent study also found that CoQ10 increased the number of cells that create new bone and decreased the rate at which old bone is broken down absorbed by the body. This combination of actions significantly improved the rate of bone formation, resulting in stronger bones. [4]

4 Pomegranate

Pomegranate supplementation accelerates recovery of muscle damage and soreness and inflammatory markers after a weightlifting training session, and…

The results from a recent study prove it. The study showed that elite weightlifters who used natural pomegranate juice during intensive training accelerated their muscle recovery. [5]

5 L-Proline

One reason why aging is often associated with increased joint pain is that starting in our mid-30s we begin to produce less collagen.

Collagen is necessary for overall physical and mental health since it helps hold the body together and is needed to maintain the strength and flexibility of connective tissue.

Obtaining more of the amino acids that form collagen, including proline, may help to mitigate these effects by promoting the formation of new cartilage, aiding in muscle growth or maintenance, and even helping improve bone density.

Proline and other amino acids can strengthen cartilage and studies conducted on animals have found that proline supports tissue growth and performance while also aiding in many functions of the immune system and reducing inflammation and oxidative stress, which can damage joints and connective tissue. [6]

6 Alpha Lipoic Acid

Found in every cell in your body… Alpha-lipoic acid is an antioxidant made by the body that helps turn glucose into energy.

Antioxidants attack “free radicals,” and waste products created in the body and while some antioxidants such as Vitamins C & E can only work in water, alpha-lipoic acid is both fat and water-soluble which means it can work throughout your body, and…

Evidence suggests alpha-lipoic acid may help regenerate these other antioxidants and make them active again. [7]

7 L-CARNITINE

Muscle – Studies point to the positive impact of dietary supplementation with l-carnitine on the recovery process after exercise.

L-carnitine reduces muscle injury and muscle soreness by enhancing blood flow and oxygen supply to the muscle tissue.

Studies in older adults also show that l-carnitine intake can lead to increased muscle mass accompanied by a decrease in body weight and reduced physical and mental fatigue. [8]

Bones – Bone mineral density

Men who received L-carnitine over 2 years showed higher bone mineral density than those who received a placebo. [9]

8 L-Taurine

Muscle – Eccentric exercise is known to cause some serious muscle soreness which can significantly impair physical performance over the days after training.

Taurine, a powerful antioxidant, has been shown to have a beneficial effect on muscle damage and recovery when taken for a few days to several weeks prior to eccentric exercise.

In fact… A study aimed to determine whether supplementing with taurine over three days following eccentric exercise improved performance recovery in males and…

The findings suggest that taurine supplementation taken twice daily for 72 hours following exercise-induced muscle damage may help improve performance and recovery. [10]

Bone – Taurine also acts as a double beneficial agent; stimulating bone formation and inhibiting bone loss. [11]

9 Alpha Lipoic Acid

Muscle – ALA is beneficial in several ways because It helps convert simple sugars into energy. The conversions of sugar can help improve exercise performance, leading to more efficiency in health and fitness programs.

ALA also assists in the delivery of creatine, carbohydrates, and other essential nutrients to the muscle tissue, which are necessary for increasing strength and endurance, as well as muscle size. In other words…

ALA can extend workout time and improve muscle strength.

The multiple health benefits of ALA have made it a popular supplement among endurance and resistance athletes alike. [12]

Bone – Osteoporosis is a chronic disease associated with decreased bone density that afflicts millions of people worldwide.

Current treatments are limited, costly, and linked to several negative side effects, but…

Alpha-lipoic acid has been shown to help improve bone density. [13]

10 L- Citrulline

Several studies have shown that citrulline malate can improve weight training performance.

One study of 41 men assessed the effects of citrulline malate on the ability to perform repetitions during upper body exercise.

With citrulline malate the participants were able to perform 53% more repetitions compared to a placebo group, and…

The participants’ muscle soreness in the two days after exercise was 40% lower when they consumed citrulline malate before exercising. [14]

11 Magnesium

Bone – Magnesium is crucial for maintaining bone health and protecting against bone loss. In fact…

50–60% of your body’s magnesium is found in your bones and some studies associate lower levels of this mineral with a higher risk of osteoporosis.

A 3-year study showed that those who consumed the least magnesium experienced 3 times more fractures than those with the highest intake, plus…

A recent review of 12 studies linked high magnesium intake to increased bone mineral density in the hip and femoral neck, both areas that are susceptible to fracture. [15]

12 Vitamin A

The key nutrients needed for maintaining healthy bones as you age are protein, calcium, and Vitamin D. However…

Getting enough vitamin A is also necessary for proper bone growth and development, and a deficiency in this vitamin has been linked to poor bone health. In fact,…

Recent studies have found that people with the highest amounts of total vitamin A in their diet had a 6% decreased risk of fractures. [16]

13 Vitamin B2 (Riboflavin)

Muscle – In a double-blind, placebo-controlled trial, participants of the 2016 161-km Western States Endurance Run were assigned to receive a riboflavin or placebo capsule shortly before the race and when reaching 90 km.

For the race finishers completing the study, muscle pain and soreness ratings during and immediately after the race were found to be significantly lower for the riboflavin group.

Analysis of the 400-m run times also showed faster times for the riboflavin group than the placebo group at post-race days 3 and 5.

These findings suggest that riboflavin supplementation before and during prolonged running might reduce muscle pain and soreness during and at the completion of the exercise and may enhance early functional recovery after the exercise. [17]

14 Vitamin B3 (Niacin)

An international team of scientists, led by the University of Helsinki reported that vitamin B3, niacin, has a therapeutic effect in progressive muscle disease. [18]

15 Vitamin B12

Bone – Women are about four times more likely than men to develop osteoporosis, and a new study also links vitamin B12 deficiency with low bone mineral density in men as well.

Scientists examined the relationship between vitamin B12 blood levels and indicators of bone health in 2,576 men and women who participated in the Framingham Osteoporosis Study.

They found that those with low vitamin B12 levels were at greater risk of osteoporosis than those with higher levels, making Vitamin B12 a key nutrient to support stronger bones. [19]

16 Vitamin C

Vitamin C could be the key to better muscles in later life, according to new research from the University of East Anglia (UEA).

A recent study shows that people who eat plenty of vitamin C have the best skeletal muscle mass which is important because people tend to lose skeletal muscle mass as they get older — leading to frailty, and reduced quality of life.

Lead researcher Prof Ailsa Welch, from UEA’s Norwich Medical School said: “We are very excited by our findings as they suggest that dietary vitamin C is important for muscle health in older men and women and may be useful for preventing age-related muscle loss. [20]

17 Vitamin D

Bone – Vitamin D plays an essential role in maintaining healthy bones. Vitamin D deficiency is now being recognized as a major cause of metabolic bone disease in the elderly making Vitamin D a key supplement to keep bones healthy and strong. [21]

Muscle – (This wording is from Kachava) Vitamin D deficiency is fairly common, and low levels have been associated with muscle fatigue and having a higher body fat percentage. The good news: Restoring healthy levels of this vitamin can improve muscle functioning and efficiency. Maintaining healthy vitamin D levels can also help ensure adequate production of testosterone, a hormone that has long been known to help stimulate muscle protein synthesis. [22]

18 Selenium

Muscle –selenium deficiency can lead to skeletal muscle disorders manifested by muscle pain, fatigue, and weakness. [23]

Bones – Selenium is an essential element for humans, and several findings suggest that dietary Selenium intake may be necessary for bone health. [24]

19 Chromium

Bones – Chromium helps to keep insulin activity in the body efficient, and may be bone-protective in a couple of ways:

By promoting the production of collagen by our bone-building cells; and…

By moderating bone breakdown.

A third bone-protective aspect was identified in a study, where supplementing with chromium picolinate raised blood levels of DHEA, a hormone that may play a role in preserving bone density among postmenopausal women. [25]

20 Zinc

Muscle – Zinc works to boost the immune system, keep workouts strong and help muscles repair from exercise and may also aid in muscle protein synthesis – the process by which the protein you eat becomes part of your muscles. [26]

Bones – Zinc is an essential mineral that is required for normal skeletal growth, and…

Zinc also appears to be able to promote bone regeneration.

Based on the effects of zinc in skeletal growth, therapeutic approaches using zinc to improve bone regeneration are being developed. [27]

21 Manganese

Bones- Manganese is essential for bone health, including bone development and maintenance.

When combined with calcium, zinc and copper, manganese supports bone mineral density which is particularly important in older adults.

Research suggests that taking manganese with calcium, zinc, and copper may help reduce spinal bone loss in older women. [28]

22 Selenium

Muscle –selenium deficiency can lead to skeletal muscle disorders manifested by muscle pain, fatigue, and weakness. [29]

Bones – Selenium is an essential element for humans, and several findings suggest that dietary Selenium intake may be necessary for bone health. [30]

23 Trimethylglycine (Betaine)

A recent study investigated the effects of long-term betaine supplementation on body composition, and performance, in experienced strength training athletes.

In the Betaine supplementation group, arm size increased significantly, squat training volume increased, bench press training volume was significantly improved and body composition improved significantly. [31]

[1] https://pubmed.ncbi.nlm.nih.gov/22251130/
[2] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5295087/
[3] https://www.healthline.com/nutrition/coenzyme-q10#TOC_TITLE_HDR_7
[4] https://www.spandidos-publications.com/10.3892/mmr.2017.7907
[5] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5072630/
[6] https://draxe.com/nutrition/proline/
[7] https://www.mountsinai.org/health-library/supplement/alpha-lipoic-acid
[8] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5872767/
[9] https://scialert.net/fulltext/?doi=ijp.2015.148.151
[10] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5745489/
[11] https://www.researchgate.net/publication/233526743_Taurine_Bone_Growth_and_Bone_Development
[12] https://www.huffinesinstitute.org/Resources/Articles/ArticleID/412/Alpha-Lipoic-Acid-the-Universal-Antioxidant
[13] https://pubmed.ncbi.nlm.nih.gov/26024498/
[14] https://www.healthline.com/nutrition/citrulline-supplements#TOC_TITLE_HDR_7
[15] https://www.healthline.com/nutrition/magnesium-benefits#9.-May-promote-bone-health
[16] https://www.healthline.com/nutrition/vitamin-a-benefits#TOC_TITLE_HDR_6
[17] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5368102/
[18] https://www.sciencedaily.com/releases/2020/05/200514115802.htm
[19] https://www.sciencedaily.com/releases/2005/04/050421235233.htm
[20] https://www.sciencedaily.com/releases/2020/08/200826200709.htm
[21] https://pubmed.ncbi.nlm.nih.gov/8642450/
[22] https://www.kachava.com/pages/muscle
[23] https://pubmed.ncbi.nlm.nih.gov/12766976/
[24] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3571640/
[25] https://pubmed.ncbi.nlm.nih.gov/8569546/
[26] https://health.usnews.com/wellness/fitness/articles/2017-10-20/5-muscle-building-nutrients-that-arent-protein
[27] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7287917/
[28] https://www.healthline.com/nutrition/manganese-benefits#TOC_TITLE_HDR_2
[29] https://pubmed.ncbi.nlm.nih.gov/12766976/
[30] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3571640/
[31] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3844502/