Home » Supplements

From Supplements

Garcinia Cambogia

Is it safe to take garcinia cambogia?


Hi, there is some conflicting studies regarding the safety of Garcinia Cambogia. Some studies done in animals have found toxic side effects, whilst some have claimed it is perfectly safe. I cant give you a definitive answer on whether it is safe or not. What I can say is that you should take caution with any fat loss supplements that you may wish to take. Always buy from a large reputable brand, as there have been cases of contamination or adulteration in some fat loss products. Garcinia Cambogia, does not have a significant amount of scientific research to support its effectiveness for weight loss. On that basis alone, I would not suggest using it.

Are Chia seeds are good source of Omega 3?

I am a vegetarian and looking for a good source of Omega 3’s. I’ve seen Chia seeds are rich in Omega but was wondering was they are really tiny seeds is it possible to absorb the nutrients from them?


I would not worry too much about absorption issues, Chia has around 60% Calcium and 40% Iron per 100 grams. A typical serving might be one or two heaped teaspoons so around 10 grams which equals only 6% and 4% of those minerals respectively. Absorption issues typically occur when consuming large amounts of one or the other minerals, which is not the case with Chia. They are perfectly fine to add to smoothies. They are an excellent source of Omega-3 and fiber. When you use Chia you should drink your smoothie straight away as due to the rich fiber content you will find that they form a gel fairly quickly that can give your smoothie a very thick consistency.


I have started doing intense training which included running everyday anywhere from 2 to 4 miles and going to the gym and doing a circuit every other day as well as weight training everyday. I have decided to take Whey Protein for breakfast and post workout, casein before bed and take multi vitamins, calcium, carnipure, vitamin k, and fish oil. I try to eat 6 times a day which included 4 oz of chicken and fish, whole wheat rice, mixed vegetables, salad, grilled chicken wraps and a couple other healthy meals. I’m 24 / 5′ 7” what do you think?


There is nothing particularly wrong with your program. I probably would drop the carnipure carnitine, as the science in my opinion is not really that strong as to its benefits. A recent study has suggested that carnitine may potentially play a role in heart disease by causing more cholesterol to be deposited into the artery walls, and less to be eliminated from the body. I would also not consume the casein before bed. Whilst there are many suggestions that having a slow digesting protein before bed can help you build muscle, I believe that it is better to let your digestive system have some downtime while you are sleeping. Bearing in mind you are eating throughout the day, night time is when you body repairs and recovers from the days activities, keeping your stomach full while you are sleeping diverts some of your bodies resources away from recovery to deal with the food you just ate before bed. It is also suggested that you will get a better quality of sleep on an empty stomach. Ensuring good quality deep sleep is more important to aid in your recovery than consuming protein during the night.

Weight loss supplement question – counteraction/compliment

I’ve been trying to do my own research and can’t seem to find an answer to my question. Would it be safe to take Garcinia Cambogia Extract along with Shaklee Metabolic Boost? Would it be too much or not necessary? Do the two products have different benefits or work together to do different things? I’m trying to figure out if these two would counteract or compliment each other or is it not wise to take the two together? It appears the only thing the Garcinia Cambogia has in it is 150mg Calcium, 150mg Potassium, and 1600mg of Garcinia Cambogia Extract HCA (no fillers, binders, etc) that one would take twice a day. The Metabolic Boost, one would take three times a day.


Hi, thanks for your question. Garcinia Cambogia has some evidence of being useful for fat loss, however the bulk of these studies were in animals and not humans. To date I am not aware of any significant studies that say it is effective for fat loss in humans In addition in those animal studies one of the side effects was testicular toxicity. Regarding the other product, I am not familiar with it, but taking a brief look at the ingredients, there was nothing that would contribute to accelerated fat loss. Green tea supplements have not shown to be effective and have not provided the health benefits that drinking real green tea has either. From a cost, health and efficacy perspective I cannot recommend either product.

Fiber tablet with prebiotic

I wanted to ask was regarding to the fiber pills. I currently take fiber tablet with pre-biotic and vitamin D plus calcium every day. Is this something I should not take or is it something good for you that you should take every day?


I would suggest if you want to take a fiber supplement, that you avoid taking it at the same time as your probiotics and vitamins. Fiber supplements are not absorbed by the body and can absorb other nutrients and carry them out of your system without your body getting the chance to use them. I would suggest that you take you take your fiber supplements with lunch and your Vitamins with your dinner. A cheaper alternative to get more fiber in your diet is to eat more salad or vegetables, or try a high fiber low sugar cereal made from oats or whole wheat or other grains.

soy lecithin

much controversy on the content of soy lecithin in whey protein powder – if it’s listed as an ingredient in a product from a reputable manufacturer such as MuscleTech, is it really going to affect a 52 year old male if the recommended servings per day are not exceeded? I’ve read that a safe amount of soy isoflavones is between 50-150 mg daily- but trying to get the isoflavones content of a product from a manufacturer is next to impossible – any light you could shed on the subject would be greatly appreciated – thanks – Tim


Hi, regarding soy lecithin in whey protein powder and soy isoflavones, these are two different things. Soy lecithin is generally used as a food additive, although it is rich in choline, which is vital for cell membrane development and nerve functioning. Soy isoflavones are phytoestrogen which mimic the action of estrogen in the body. Soy lecithin and soy isoflavones are substances that have been isolated and do not usually have any of the other component in them. In terms of the specific product you are using, the whey protein powder may well contain soy lecithin, but the isoflavones content will be non-existent. The only time you could expect to find both lecithin and isoflavones is if you were consuming whole soy products such as tofu or soy protein powder.

Protection of stomach from acid

We know that suppression of Cox-1 enzyme results in loss of the protective coating on the stomach wall, leaving it susceptible to attack by its own acid, possibly causing the development of gastric ulcers. When my horse develops an ulcer, I dose her with lecithin granules, since lecithin is a phospholipid similar to the stomach’s natural protective secretion — and it works. I dose about 1/3 cup per day. Now, my son, age 59, seems to have developed an ulcer, and his physicians claim no knowledge of the use of lecithin for this purpose. As an expert in your field, our questions are, what would be the suggested dosage, and are there side- or after-effects we should know about (there are none with my horse). Thank you very much. Walt Friedrich.


Hello Walt, there is not a huge amount of human studies that suggest the benefit of Lecithin in the treatment of ulcers. However as you pointed out there has been some success with using it in the equine world. Lecithin is made up of Phospholipids which are a major component of cell membranes. It may well be of benefit, it just simply hasn’t been studied in humans for this condition. If you do with to use the granules, it can cause an upset stomach in some people as well as an allergy. It should be consumed with food, but away from fatty foods, to minimise the chance of an upset stomach. Also I would suggest choosing a non-GMO (non genetically modified) source of lecithin. Other foods you may want to consider are Alfalfa, spinach, avocados, kale which are rich sources of natural vitamin K. Vitamin K is responsible for the production of platelets that clot blood and prevent excessive bleeding, which may help reduce ulcer bleeding. Alcohol, Caffeine and fatty foods increase the production of stomach acid which will exacerbate the condition. Avoiding NSAID painkillers such as paracetamol and aspirin is also important. I would also recommend drinking camomile tea, as this has natural anti-inflammatory properties that have shown to be particularly useful in healing the digestive tract. If you have any further questions feel free to ask.

meal replacements

Which are the best liquid meal replacements for patients without diabetes, cholesterol issues or other health problems?? I am a Dentist and find many of my patients will need to be on a liquid diet for a few weeks.


There isn’t a specific brand that I would recommend for meal replacements. There is a very wide variance in the quality and ingredients in these products. A number of these products are high in simple sugars coming from corn syrup, artificial sweeteners and flavourings. I would recommended that these ingredients are avoided where possible. Personally I would recommend that if someone needs to be on a liquid diet, that they simply use a natural whey protein powder product and then blend a serving of this with a banana and some flax seed oil. This will provide fats, protein and carbs without a lot of the processed ingredients and will probably be a lot more cost effective too. Natural yoghurt can also be used as an alternative, with fruit and oils being added and then blended. However if its essential and a portable product is needed then I would consider Myoplex original sachets which can be carried around and then mixed with water when needed.

Nitric oxide supplements

I am 15 and my dad thinks that Force Factor(nitric oxide) is bad for you. I want to know why teens cant take nitric oxide and what are the negative affects it can give.


This is a workout supplement so I presume you are engaged in some form of weight training. I wouldn’t recommend using the product at your age for a few reasons. Firstly you are very young at your body is producing lots of hormones naturally, your body will respond very well to training without the use of nitric oxide boosters. Secondly there is very little legitimate scientific research that shows that nitric oxide boosters have any real performance or muscle building benefits. Often studies that are quoted are paid for by the company that makes them. Thirdly, you can find much cheaper sources and ways to boost nitric oxide production naturally without supplements. For example chocolate, particularly dark chocolate boosts nitric oxide production. Oranges also protect nitric oxide levels, which in turns makes it more available. Watermelon contains citrulline which is another nitric oxide booster. If you really feel the need to consume nitric oxide, you can save yourself a lot of money buying a few bars of chocolate and a bag of fruit!

Optimum Nutrition Fitness Fiber

I try to make sure I’m getting enough fiber (both soluble and insoluble) in my daily diet, mostly through food sources but also by supplementing because I’m on a high-protein low-calorie diet to support my workout routine. My main food sources of dietary fiber are strawberries, blueberries, spinach, almonds, steel-cut oats, Brussels sprouts, and beets (all of which I eat daily). To help make sure I get to the 25-30g daily recommendation, I also supplement with two scoops daily of Optimum Nutrition Fitness Fiber. I’ve been using Fitness Fiber for at least a year and really like it, but I wanted to ask whether you know anything about this product and whether it has nutritional/health value. I found one review on Amazon where the reviewer claims that it’s mostly made up of “phony” fiber sources. It’s the only negative review of its type that I’ve been able to find anywhere online, and I’m not sure of the reviewer’s credentials, but it sounds like they know what their talking about. Here’s the review: http://www.amazon.com/review/R2Q150KLG5GWAV/ref=cm_cr_pr_perm?ie=UTF8&ASIN=B003VUHU0O&linkCode=&nodeID=&tag=


Hi, thanks for your question. Looking at the ingredients there isn’t anything that you could describe as being “phony” fiber sources, although some are manufactured rather than truly natural fiber. Polydextrose, Digestion Resistant Maltodextrin, Inulin, Partially Hydrolysed Guar Gum, Psyllium Seed Husk, Gum Arabic). Polydextrose, Inulin, Partially Hydrolysed Guar Gum, Psyllium Seed Husk are all forms of fiber. However in my opinion, if one had to take a fiber supplement I would probably just look for a plain Organic whole Psyllium seed product. Gram for gram its probably cheaper and provides a high fiber content. That said getting fiber from food is a preferable option. Other sources of fiber that you can add to your diet would include nuts and seeds and lentils, as well as whole grain cereals. Sugar free bran flakes or all bran are a high source of fiber. Oranges, apples and bananas are fiber rich fruits and can easily be blended into a smoothie if you are looking for a quick way to consume more fiber. Fiber supplements can be useful, but remember they don’t contain any real nutritional value going beyond on their effect as a fiber. An apple or orange will provide fiber as well as valuable anti-oxidants, vitamins and minerals.