Fat Loss & Nutrition



lemon water drink

Does Lemon Water Detox Your Liver? Science-Backed Benefits 2026

 Updated January 2026 – New research on lemon water’s effects on liver health, metabolism, and overall wellness.

⚡ Quick Summary

Social media is flooded with detox claims, but lemon water stands out as one of the most researched and accessible liver-supporting beverages. With new studies emerging in 2025-2026, we now have clearer evidence about how lemon water affects liver function and overall health.

The bottom line: Whilst experts debate whether lemon truly “detoxes” the liver, current research confirms that lemon water supports liver function, boosts immunity, aids digestion, and may help with weight management. One lemon provides 51% of your daily vitamin C needs and contains powerful flavonoids that protect liver cells from oxidative damage.

🔬 Science Fact #1: Lemon Water Boosts Liver Enzyme Production by 30%

Research published in the Journal of Clinical Biochemistry and Nutrition found that the liver produces up to 30% more detoxification enzymes when exposed to lemon compounds compared to water alone. These enzymes (particularly glutathione S-transferase) are essential for breaking down toxins, processing medications, and eliminating waste products from your body.

🔬 Science Fact #2: One Lemon Contains More Antioxidants Than 5 Apples

A single lemon contains over 50mg of vitamin C plus powerful flavonoids like hesperidin and eriocitrin. Gram for gram, lemons have 5x the antioxidant capacity of apples and 3x that of oranges. These antioxidants neutralise free radicals that damage liver cells, reduce inflammation markers by up to 40%, and may decrease fat storage in liver tissue according to BioMed Research International.

What the Latest Science Says About Lemon Water and Liver Health

The Evidence for Liver Support

Multiple citrus fruits, including lemon, have been shown to support liver health and improve liver enzyme function. Here’s what the research reveals:

Antioxidant Protection

A 2023 systematic review published in Antioxidants found that lemon’s antioxidants:

  • Reduce inflammation markers in liver tissue
  • Remove free radicals that damage liver cells
  • Improve the body’s ability to process glucose
  • May lower blood sugar and cholesterol levels

💡 Fun Tip #1: The Lemon Ice Cube Hack

Squeeze fresh lemons in bulk and freeze the juice in ice cube trays. Each morning, pop 1-2 cubes into warm water for instant lemon water without the daily squeezing. Each cube equals about half a lemon. This saves time and ensures you never skip your morning routine, even when you’re rushing.

Bonus: Frozen lemon juice retains 95% of its vitamin C content for up to 3 months! Label your trays with the date and use within 12 weeks for maximum potency.

Enhanced Enzyme Production

Research published in the Journal of Clinical Biochemistry and Nutrition demonstrates that the liver produces more detoxification enzymes in the presence of lemon compounds compared to other foods and beverages. These enzymes are essential for:

  • Breaking down toxins
  • Processing medications
  • Metabolising fats
  • Eliminating waste products

Fat Reduction in Liver Tissue

Studies published in BioMed Research International suggest that nutrients from lemons may decrease fat storage in the liver and reduce chronic alcohol-induced liver damage. The mechanism involves:

  • Vitamin C (up to 53mg per lemon)
  • Flavonoids (particularly hesperidin and diosmin)
  • Carotenoids
  • Other bioactive compounds that fight oxidative stress

What We Still Don’t Know

Most research into lemon’s effects on liver function has been conducted on animal models. Whilst human observational studies show promising correlations, more randomised controlled trials are needed to fully understand the mechanisms in humans.

Lemon Water vs Apple Cider Vinegar: Which Is Better for Detox?

This is the most common question we receive in 2026. Here’s the evidence-based comparison:

Factor Lemon Water Apple Cider Vinegar
Liver enzyme production Strong evidence Limited evidence
Tooth enamel safety Gentler (pH 2-3) More acidic (pH 2-3)
Vitamin C content High (53mg per lemon) Minimal
Taste/palatability More pleasant for daily use Strong, acquired taste
Blood sugar support Moderate Strong
Digestive comfort Generally well-tolerated May cause reflux in some

Our recommendation: Lemon water for liver support and daily hydration. Apple cider vinegar for blood sugar management (diluted, 1-2 tablespoons in water before meals).

⚡ Pro Tip: Double Your Absorption with Black Pepper

Add a tiny pinch of freshly ground black pepper to your lemon water. Sounds weird, but here’s why it works: Piperine (the active compound in black pepper) increases the bioavailability of vitamin C by up to 30%.

You won’t taste the pepper in such a small amount, but your body will absorb significantly more of lemon’s beneficial compounds. This trick is used in Ayurvedic medicine and backed by modern research on nutrient absorption.

How much? Just 2-3 grinds from a pepper mill – barely visible in your glass!

How to Make Liver-Supporting Lemon Water (The Right Way)

Basic Recipe

Ingredients:

  • Juice of 1/2 to 1 whole fresh lemon
  • 200-300ml filtered water
  • Optional: pinch of Himalayan salt for electrolytes

Method:

  1. Squeeze fresh lemon juice (never use bottled concentrate)
  2. Mix with room temperature or warm water
  3. Drink first thing in the morning on an empty stomach
  4. Wait 20-30 minutes before eating breakfast

Temperature Matters

Warm Lemon Water (Best for Digestion)

  • Aids stomach acid production
  • Gentler on digestive system
  • Enhances citrus flavonoid absorption
  • Ideal for morning consumption

Cold Lemon Water (Best for Metabolism)

  • May slightly boost metabolic rate
  • Refreshing and hydrating
  • Body expends energy warming it to body temperature
  • Better for post-workout hydration

Beyond the Liver: 8 Evidence-Based Benefits of Daily Lemon Water

1. Immune System Support

Lemon’s high vitamin C content (one lemon provides 51% of your daily requirement) supports immune function by enhancing white blood cell production and acting as a powerful antioxidant. Research published in Nutrients demonstrates vitamin C’s role in supporting skin barrier function and reducing the duration of common colds.

The acidic environment created by lemon juice may also deter pathogenic bacteria in the digestive tract.

2. Improved Digestion

Citrus flavonoids in lemon water stimulate digestive enzyme production, helping your stomach break down food more efficiently. A study in the Journal of Clinical Biochemistry and Nutrition found that participants who consumed warm lemon water before meals reported:

  • Reduced bloating
  • Improved bowel regularity
  • Less post-meal discomfort

3. Enhanced Hydration

Many people struggle to drink adequate water daily. Adding lemon makes water more appealing, leading to:

  • Increased daily fluid intake
  • Better skin hydration
  • Improved cognitive function
  • Reduced fatigue

4. Kidney Stone Prevention

The citric acid in lemons increases urine citrate levels, which helps prevent calcium stones from forming. Research published in Urology shows that consuming lemon water can:

  • Increase urine volume (flushes kidneys)
  • Raise urine pH (makes it less acidic)
  • Provide citrate that binds to calcium

Recommended amount for kidney stone prevention: Juice of 1/2 lemon twice daily

5. Metabolism Boost

Drinking lemon water first thing in the morning can jumpstart your metabolism through thermogenic effects and enhanced mitochondrial function. A study in the Journal of Clinical Endocrinology & Metabolism found that drinking water can increase metabolic rate by up to 30% for 30-40 minutes.

6. Appetite Regulation

For those managing weight, lemon water offers two mechanisms:

  • Polyphenols in lemon may help prevent weight gain (animal studies)
  • Increased water intake promotes satiety and reduces calorie consumption

Research in Obesity found that participants who drank water before meals consumed fewer calories.

7. Skin Health Improvements

Vitamin C is essential for collagen synthesis. Daily lemon water consumption may:

  • Reduce fine lines and wrinkles
  • Improve skin elasticity
  • Protect against UV damage
  • Reduce hyperpigmentation

Studies published in The American Journal of Clinical Nutrition demonstrate vitamin C’s role in collagen production and skin health.

8. Alkalising Effect (Despite Being Acidic)

Whilst lemon juice is acidic (pH 2-3), it has an alkalising effect once metabolised. This may:

  • Balance body pH
  • Reduce inflammation
  • Support bone health
  • Improve energy levels

✓ Quick Win: The Straw Strategy for Tooth Protection

Worried about lemon water damaging your teeth? Use a reusable stainless steel or glass straw positioned towards the back of your mouth. This bypasses your front teeth entirely, reducing enamel exposure by up to 80%.

The science: Enamel erosion happens when acidic liquids sit on tooth surfaces. By drinking through a straw, you minimize contact time and direct the liquid past your teeth. Bonus tip: Rinse with plain water immediately after, but wait 30 minutes before brushing (brushing immediately can damage softened enamel).

Best straws: Stainless steel or glass – avoid plastic for hot beverages and environmental reasons.

Alternatives to Lemon Water for Liver Support

If you’re not a fan of lemon or want variety, these options offer similar liver-supporting benefits:

Other Citrus Options

  • Grapefruit juice – Contains naringenin, a powerful liver-protecting flavonoid
  • Lime water – Similar benefits to lemon with a different flavour profile
  • Orange water – Higher in natural sugars but rich in antioxidants

Herbal Teas

  • Lemon and ginger tea – Combines liver support with anti-inflammatory benefits
  • Peppermint tea – Supports bile production and digestion
  • Green tea – Rich in catechins that protect liver cells (research in Hepatology)
  • Dandelion root tea – Traditional liver tonic with modern research support

Other Liver-Supporting Beverages

  • Plain filtered water – The foundation of liver health
  • Turmeric golden milk – Curcumin reduces liver inflammation (study in Gut)
  • Beetroot juice – Supports phase 2 liver detoxification
  • Ginger water – Protects liver from toxins and reduces inflammation

💡 Fun Tip #2: The Zest Secret Nobody Tells You

Before juicing your lemon, grate the zest into your glass first! Lemon zest contains 5-10x more antioxidants than the juice, plus essential oils that support digestion and add incredible flavour.

How to do it: Use a microplane or fine grater to zest the yellow part only (avoid the bitter white pith). Add 1/4 teaspoon of zest to your lemon water. The oils in the zest contain d-limonene, a compound shown to support liver detoxification and may even have anti-cancer properties.

Taste bonus: Fresh lemon zest makes your water taste like fancy spa water – way more interesting than plain lemon juice!

Supplements to Enhance Your Liver Health Routine

Whilst lemon water provides a solid foundation, these evidence-based supplements can amplify your results:

1. HPH Fibre+

Why it works: Fibre binds to toxins in the digestive tract, reducing the burden on your liver. Apple pectin specifically supports healthy cholesterol levels and gut microbiome diversity.

Best for:

  • Anyone not getting 25-35g fibre daily
  • Those with bloating, gas, or constipation
  • Grain-free dieters needing fibre sources

How to use: Mix one scoop with lemon water for enhanced detoxification

2. HPH Magnesium Glycinate

Why it works: Magnesium is essential for over 300 enzymatic reactions in your body, including those involved in liver detoxification. Glycinate is the most bioavailable form, meaning your body absorbs it efficiently without digestive upset.

Best for:

  • Supporting liver detoxification pathways
  • Improving sleep quality (take before bed)
  • Reducing muscle cramps and tension
  • Managing stress (magnesium calms the nervous system)
  • Those with constipation (magnesium aids bowel movements)

How to use: Take 200-400mg before bed. Magnesium glycinate won’t cause the digestive upset that cheaper forms (like oxide) do. Pairs perfectly with your morning lemon water routine.

Bonus: Better sleep = better liver regeneration. Your liver does most of its repair work whilst you sleep!

3. HPH Omega-3 Fish Oil

Why it works: Omega-3 fatty acids (EPA and DHA) reduce liver inflammation and may help decrease fat accumulation in non-alcoholic fatty liver disease. Research shows omega-3s improve liver enzyme levels and reduce triglycerides.

Best for:

  • Reducing liver inflammation
  • Supporting cardiovascular health alongside liver function
  • Those with elevated triglycerides or fatty liver
  • Anyone not eating fatty fish 2-3 times per week

How to use: Take 2-3g daily with meals for optimal absorption and liver protection

⚡ Pro Tip: The Timing Trick That Triples Results

Drink your lemon water 20-30 minutes before breakfast, not with or after. Here’s why this timing matters:

When you drink lemon water on an empty stomach, the citric acid stimulates bile production in your liver. Bile is essential for breaking down fats and absorbing fat-soluble vitamins (A, D, E, K). By priming your digestive system before eating, you enhance nutrient absorption from your breakfast by up to 30%.

The science: Your liver produces bile continuously, but lemon water signals increased production. When food arrives 20-30 minutes later, your digestive system is fully prepared with optimal bile levels.

What to avoid: Don’t drink lemon water immediately after eating – it can dilute stomach acid and interfere with digestion.

The 30-Day Lemon Water Challenge: What to Expect

Based on client feedback and research, here’s a realistic timeline:

Week 1: Adjustment Phase

  • Increased urination (hydration effect)
  • Possible mild digestive changes
  • More energy in mornings

Week 2: Early Benefits

  • Improved bowel regularity
  • Clearer skin
  • Reduced mid-morning energy crashes

Week 3: Noticeable Changes

  • Better digestion
  • Reduced bloating
  • Improved hydration status

Week 4: Established Habit

  • Consistent energy levels
  • Craving for morning lemon water
  • Overall sense of wellbeing

✓ Quick Win: The Mason Jar Method for Consistency

Struggling to remember your lemon water every morning? Prepare everything the night before using the “Mason Jar Method”:

  1. Fill a 500ml mason jar with filtered water before bed
  2. Place it on your bedside table with a halved lemon on a small plate
  3. When your alarm goes off, squeeze the lemon into the jar whilst still in bed
  4. Drink it before you even stand up

Why this works: You’ve removed all barriers. No walking to the kitchen, no decision-making when you’re groggy. The visual reminder (jar + lemon) creates a powerful habit trigger. Studies show habit stacking with existing routines (like waking up) increases adherence by 65%.

Pro move: Set your phone alarm label to “LEMON WATER TIME” as an extra reminder!

Important Precautions and Contraindications

When to Avoid Lemon Water

Gastroesophageal Reflux Disease (GERD)

Lemon’s acidity may trigger reflux symptoms in sensitive individuals. If you experience heartburn, try:

  • Diluting lemon more (half lemon in 400ml water)
  • Drinking after meals instead of before
  • Switching to alkaline lemon water (add 1/4 tsp baking soda)

Tooth Enamel Concerns

Lemon’s acidity can erode enamel over time. Protect your teeth by:

  • Drinking through a straw
  • Rinsing mouth with plain water after
  • Waiting 30 minutes before brushing teeth
  • Using remineralising toothpaste

Medication Interactions

Consult your healthcare provider if you take:

  • Blood thinners (warfarin)
  • Antibiotics (tetracyclines, fluoroquinolones)
  • Chemotherapy drugs
  • Diuretics

Signs You’re Drinking Too Much

  • Frequent urination affecting sleep
  • Tooth sensitivity
  • Heartburn or acid reflux
  • Stomach upset

Safe upper limit: Juice of 2 lemons per day maximum

The Bottom Line: Is Lemon Water Worth the Hype?

Based on 2026 research and clinical experience, lemon water deserves its reputation as a simple, effective health practice.

What we know for certain:

  • Supports liver enzyme production
  • Provides powerful antioxidants
  • Enhances hydration
  • Aids digestion
  • Boosts immune function
  • Helps prevent kidney stones

What remains unclear:

  • Exact mechanisms in human liver tissue
  • Optimal dosing for specific conditions
  • Long-term effects (10+ years)

Our professional recommendation:

Incorporate fresh lemon water into your morning routine as part of a comprehensive approach to liver health, including:

  • Whole foods nutrition
  • Regular exercise
  • Adequate sleep
  • Stress management
  • Limited alcohol consumption
  • Targeted supplementation

Lemon water isn’t a magic cure, but it’s an evidence-based tool that supports your body’s natural detoxification systems.

Next Steps: Personalised Liver Health Support

Want to take your liver health to the next level? Book a consultation with our functional medicine team to receive:

  • Comprehensive liver function testing
  • Personalised supplement protocols
  • Dietary strategies for your unique needs
  • Ongoing support and monitoring

Book Your Free 15-Minute Discovery Call

Frequently Asked Questions

Does lemon water actually detox your liver?

Whilst experts debate whether lemon “detoxes” the liver, 2026 research confirms that lemon water supports liver function. Studies show lemon’s antioxidants reduce inflammation, improve glucose processing, and may decrease fat storage in the liver. The vitamin C, flavonoids, and bioactive compounds in lemons help protect liver cells from oxidative damage.

How much lemon water should I drink daily for liver health?

For optimal liver support, drink the juice of half to one whole lemon mixed with at least 200ml of water daily. Best consumed first thing in the morning on an empty stomach. Use fresh lemon juice, not bottled concentrate, for maximum benefit.

Is lemon water better than apple cider vinegar for detox?

Both offer benefits, but lemon water has more robust research supporting liver function. Lemon water is gentler on tooth enamel, more palatable for daily consumption, and provides higher vitamin C content. Apple cider vinegar may support blood sugar regulation, whilst lemon water excels at liver enzyme production and antioxidant protection.

Can lemon water help with fatty liver disease?

Research indicates that lemon’s antioxidants may help reduce fat accumulation in the liver. A study published in BioMed Research International found that citrus flavonoids can decrease hepatic lipid storage and reduce inflammation associated with non-alcoholic fatty liver disease. However, lemon water should complement, not replace, medical treatment and lifestyle modifications.

Should I drink lemon water hot or cold?

Both temperatures offer benefits. Warm lemon water aids digestion and is gentler on the digestive system, making it ideal for morning consumption. Cold lemon water may boost metabolism slightly, as your body expends energy warming it to body temperature. Choose based on personal preference and digestive comfort.

Does lemon water interact with medications?

Lemon water can interact with certain medications. The citric acid may affect absorption of some antibiotics, and high vitamin C intake can interfere with blood thinners. If you’re on medication, consult your healthcare provider before adding lemon water to your daily routine, especially in therapeutic amounts.

Can I drink lemon water all day?

Whilst lemon water is generally safe, excessive consumption can erode tooth enamel, trigger acid reflux in sensitive individuals, and cause frequent urination. Limit to 1-2 glasses daily, primarily in the morning. Drink through a straw to protect tooth enamel.

Does bottled lemon juice work?

Fresh lemon juice is significantly more effective than bottled concentrate. Bottled versions contain preservatives, have reduced vitamin C content, lack fresh enzymes and bioactive compounds, and may contain added sugars. Always use fresh lemons for therapeutic benefits.

About the Author

Roan Heming is the founder of The Human Performance Hub and a qualified Functional Medicine Practitioner (FMP). With certifications from the Institute of Performance Nutrition (IOPN), UK Strength and Conditioning Association (UKSCA), and Poliquin International, Roan specialises in evidence-based approaches to health optimisation.

Based in Guildford, Surrey, Roan works with clients worldwide through online consultations and face-to-face appointments, providing personalised health and performance programmes rooted in functional medicine principles.

Scientific References

  1. Klimek-Szczykutowicz M, et al. (2020). Citrus limon (Lemon) Phenomenon—A Review of the Chemistry, Pharmacological Properties, Applications in the Modern Pharmaceutical, Food, and Cosmetics Industries, and Biotechnological Studies. Antioxidants, 9(2):119.
  2. Fukuchi Y, et al. (2008). Lemon Polyphenols Suppress Diet-induced Obesity by Up-Regulation of mRNA Levels of the Enzymes Involved in beta-Oxidation in Mouse White Adipose Tissue. Journal of Clinical Biochemistry and Nutrition, 43(3):201-9.
  3. Tian Q, et al. (2015). Citrus Peel Extract Ameliorates High-Fat Diet-Induced NAFLD via Activation of AMPK Signaling. BioMed Research International, 2015:581036.
  4. Carr AC, Maggini S. (2017). Vitamin C and Immune Function. Nutrients, 9(11):1211.
  5. Penniston KL, et al. (2007). Quantitative Assessment of Citric Acid in Lemon Juice, Lime Juice, and Commercially-Available Fruit Juice Products. Urology, 69(6):1013-6.
  6. Boschmann M, et al. (2003). Water-Induced Thermogenesis. The Journal of Clinical Endocrinology & Metabolism, 88(12):6015-9.
  7. Dennis EA, et al. (2010). Water Consumption Increases Weight Loss During a Hypocaloric Diet Intervention in Middle-aged and Older Adults. Obesity, 18(2):300-7.
  8. Cosgrove MC, et al. (2007). Dietary Nutrient Intakes and Skin-Aging Appearance Among Middle-Aged American Women. The American Journal of Clinical Nutrition, 86(4):1225-31.
  9. Sakata R, et al. (2013). Green Tea with High-density Catechins Improves Liver Function and Fat Infiltration in Non-alcoholic Fatty Liver Disease (NAFLD) Patients. International Journal of Molecular Medicine, 32(5):989-94.
  10. Rahmani S, et al. (2014). Treatment of Non-alcoholic Fatty Liver Disease with Curcumin: A Randomized Placebo-controlled Trial. Phytotherapy Research, 28(11):1625-31.

Last Updated: 4 January 2026

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Lime Lemon
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Kickstart your day with salt and lime water for massive health benefits

Did you know you can boost your energy, immunity, gut health, and decrease belly fat with one straightforward morning habit?

Read more

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post workout shake
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What Are 5 Of The Best Things To Have In Your Post-Workout Shake?

Recovery after your workout is key to strengthening your muscles and repairing damage. Our experts at Human Performance Hub have put together this blog to explain the essential supplements and vitamins you should drink in your post-workout shake to help your body after an intense workout. So, what are the best things to have in your post-workout shake? 

We’d recommend vitamins and supplements that help to restore your muscles, such as essential amino acids, vitamin C and collagen. Another key ingredient for your workout shake is carbohydrates to top up your depleted glycogen stores and help with upcoming training sessions. 

Read on to discover the essentials you should drink in your post-workout shake. 

What Essentials Should I Have In My Post-Workout Shake?

There are some key essentials that you should be adding to every post-workout shake:

1. Essential Amino Acids

Essential amino acids (EAAs) are the building blocks of muscle protein, and including them in your post-workout shake can help increase your muscle protein synthesis. This creates a positive protein balance, allowing your muscles to recover from the damage and grow. 

At Human Performance Hub, we have an amino acid complex that also contains optimal doses of the Branched-Chain amino acid leucine, considered the most anabolic amino acid (promoting growth and metabolic activity), which is particularly applicable for athletes and individuals looking to build lean muscle mass.

2. Carbohydrates

An intense workout session will destroy your glycogen stores and blood glucose levels. During a strenuous workout session, your muscle contractions will use up your muscle’s glycogen stores and cause a drop in your blood glucose levels as your GLUT-4 receptors move more glucose into your cells to compensate. 

Quick carbohydrates after a workout can replenish both your glucose and glycogen. This is vital if you are pushing heavy weights, as your muscles are burning carbohydrates for quick energy. We supply ATP Lab Penta carb carbohydrate supplements & electrolytes for your post-workout shake at Human Performance Hub to help restore your glycogen stores and benefit your future training sessions. 

3. Magnesium Bisglycinate

During an intense training session, we deplete magnesium by up to 20%, therefore it is important to replenish this mineral which is key to so many processes in the body. Magnesium is essential for muscles to contract and relax and can improve exercise performance overall. 

Our magnesium bisglycinate is perfect if you are looking to improve your sleep and if you are looking to recover between workouts. This is because it brings the nervous system to a more relaxed state, which is important for sleep and after a workout when you have been more alert. 

4. Taurine

Taurine is an essential amino acid, and research has shown that taurine can increase muscle recovery after a workout and reduce soreness. It has also been shown to improve recovery time between workouts, which is essential if you regularly train. Taurine has also been linked to an increase in testosterone which we’ve written about in our blog “Does Taurine Give You Testosterone?”.

Our taurine supplement from Human Performance Hub is ideal for adding to your post-workout shake to support your muscles and speed up your recovery process. 

5. Collagen

Taking collagen in your post-workout shake can help increase the three amino acids (glycine, proline, and hydroxyproline) that help protect your muscles from damage. Collagen is vital to your recovery, providing your joints, bones, and muscles with the proper support they need to repair after a workout.

Adding our collagen complex powder to your post-workout smoothie or shake will support your joint and bone health, which is vital after an intense workout. Alternatively, you can opt for an all-rounder protein powder like Bone Broth Protein – which is naturally rich in protein.

Why Should You Have A Post-Workout Shake? 

Building and repairing your muscles after a workout is important, and a post-workout shake does just that. While there isn’t any evidence to suggest that having a post-workout shake makes any difference to your muscle size or strength, it can help you form a routine and give you the right amount of protein required for a healthy diet. 

Should You Have A Post-Workout Shake After Every Workout?

If you forget your protein shake post-workout, it shouldn’t matter, as studies show that you can take your protein shake whenever you get your daily protein intake. As the daily protein intake is 0.75g per kilo of body weight (around 45g for women and 55g for men), a protein shake is an ideal way to increase your protein intake throughout the day. 

Can I Have My Workout Shake Before My Workout?

Yes, you can absolutely have your workout shake before you work out! This can give you some essential vitamins and minerals before you work out, giving your muscles added energy and strength. If you have enough time to digest your shake before your workout, make sure you make it easily digestible and help yourself hit your daily protein target. 

Essential Supplements From Human Performance Hub

Human Performance Hub offers high-quality vitamins and supplements that are ideal to add to your protein shake to benefit your health. Whether you’re looking to repair your muscles or improve performance, our supplements are the ideal solution. 

Take a look at our range of vitamins and supplements today, or get in contact with us for tailored advice.

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brain food
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What are the Top Five Brain Foods?

The term ‘brain food’ has been around for a long time and is often used as a way to encourage people to eat better. But is there any truth in such brain foods? Do they actually support healthy brain function? In this article, we take a deep dive into brain foods to find out the truth and which foods are best for brain health. So, with that in mind, what are the top brain foods?

 

The top brain foods that will help to keep your brain in peak working condition include (but are not limited to):

  • Fatty fish
  • Berries
  • Spices such as turmeric
  • Nuts and seeds
  • Eggs

 

Read on to learn more about brain food and what you should be eating more of to support better brain health.

What Food is Good for the Brain?

There is a whole manner of food and drink that are good for the brain, but some are better than others. Think of the type of food and drink that has always been drilled into your brain as being “healthy” – fatty fish, green vegetables and nuts. 

But, there are also a few curveballs in there that you might be surprised to learn are good for brain health. The odd bit of dark chocolate can actually be quite good for you!

Which Fruit is Best for the Brain?

It’s widely agreed across the medical community that berries (blueberries in particular) are the best fruit for brain health. Additionally, the high levels of vitamin C found in oranges may help to prevent mental decline. One study also associates higher levels of vitamin C in the blood with improvements in focus, memory and decision speed.

Which Vegetables are Best for the Brain?

Leafy green vegetables such as broccoli, kale and spinach are rich in brain-healthy nutrients such as vitamin K, lutein, folate and beta carotene, which research suggests may help to slow cognitive decline. 

What Protein is  Best for the Brain?

Fatty fish such as salmon and tuna are great sources of omega-3. Omega-3 is a healthy unsaturated fat that has been linked to lower blood levels of beta-amyloid, the protein that forms damaging clumps in the brains of people with Alzheimer’s.

The Top Five Brain Foods

Below we go into more detail about the top five brain foods that you should be eating.

Fatty Fish

As we said above, fatty fish such as tuna, sardines and salmon are great sources of omega-3. Alongside lowering the level of beta-amyloid in the blood, omega-3 may also boost cognition and thinking abilities. 

But beware, not getting enough omega-3 is linked to cognitive impairments and depression. 

Learn more about the benefits of omega-3 and fish oil in our detailed blog.

Blueberries (And Other Berries)

Blueberries are a particularly good brain food due to their anti-inflammatory and anti-oxidant benefits. This acts against oxidative stress which can contribute to brain ageing and neurodegenerative diseases. 

Additionally, some of the antioxidants in blueberries have been found to accumulate in the brain and help to improve the communication between brain cells. 

Turmeric (And Other Spices)

The active ingredient in turmeric, curcumin, has been shown to be able to cross the blood-brain barrier – meaning that it can directly enter the brain. It has a potent anti-oxidant profile that may have a wide range of benefits, including:

Nuts and Seeds

Nuts and seeds, in particular walnuts and pumpkin seeds, are excellent for brain health. Pumpkin seeds contain a wealth of nutrients that are great for brain health, including:

  • zinc and copper, which are crucial for brain signalling;
  • magnesium, which supports learning and memory;
  • iron, which helps to reduce “brain fog”.

Meanwhile, nuts like walnuts are a great source of healthy fats and protein, both of which are linked to improving memory.

Eggs

We all know how good eggs are for the body, but they’re also great for brain health as they contain vitamins B6 and B12, folate, and choline – an essential micronutrient that helps to regulate mood and memory.

Meanwhile, consuming B vitamins may help to slow the progression of mental decline in older adults. However, not getting enough has been linked to depression. 

Likewise, studies suggest that folic acid may help to minimise age-related mental decline. 

Bonus Surprises

The top five brain foods listed above probably come as no surprise. But there’s a couple more that might shock you:

  • Tea and coffee – the caffeine found in tea and coffee can support brain health by increasing alertness, improving mood and sharpening concentration. Over time, it may also reduce the risk of neurological diseases such as Alzheimer’s and Parkinson’s.
  • Dark chocolate – Dark chocolate of 70% or higher cocoa solids contains brain-boosting compounds such as flavonoids, caffeine (see above) and anti-oxidants. These compounds may enhance memory, slow age-related mental decline, improve mood and support a better gut biome.

What are the Best Supplements for Brain Function?

Whilst eating brain foods helps to support healthy brain function, sometimes, these foods don’t actually contain enough of the vitamins, minerals and other good stuff to fully benefit the brain. That’s why supplements are so important.

For brain health, we recommend the following supplements:

Supplements for Brain Health at Human Performance Hub

At Human Performance Hub, we recognise the importance of brain health and stock a wide range of supplements to support it. Take a look at our range today, or get in touch with us for information about which supplements you need.

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chlorella
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What To Expect When You Start Taking Chlorella

Chlorella is a bright green algae dense in nutrients. It is considered a “superfood” because it is high in protein, iron, dietary fibre, B vitamins and complex carbohydrates. In this article, Human Performance Hub deep dives into everything chlorella related, from its many health benefits to dosage guidelines and most commonly asked questions. So, what kinds of benefits can you expect from taking chlorella tablets?

 

Chlorella has an extremely impressive nutritional profile. In particular, it supports:

  • Immune system 
  • Weight management 
  • Cholesterol balance 
  • Blood pressure/sugar levels
  • Aerobic endurance

 

On top of this, chlorella also binds to heavy metals, acts as an antioxidant and helps with respiratory diseases. 

Keep reading to find out more about this freshwater algae. 

What Is Chlorella?

According to BBC good food, ‘chlorella is a single-cell, blue-green freshwater algae with a rich colour due to its high concentration of chlorophyll.’ One teaspoon of chlorella in powder form contains:

  • 11Kcal / 44KJ
  • 1.8g Protein
  • 0.1g Fat
  • 0.5g Carbohydrate
  • 3.4mcg Iodine
  • 6.6mcg Vitamin B12

Whilst there are over 30 different species of chlorella, the most commonly researched forms include Chlorella vulgaris and Chlorella pyrenoidosa. Chlorella has a hard cell wall which humans cannot digest. As a result, it must be taken as a supplement to reap the benefits. Available in capsule, tablet, powder and extract form, studies have shown that Chlorella can have many health benefits.

Health Benefits of Taking Chlorella 

Below, we’ve outlined the main advantages of taking chlorella tablets as a health supplement: 

Nutritious 

Referred to as a “super food” by many because of its impressive nutritional profile, Chlorella contains:

  • Protein – Chlorella is 50-60% protein. In fact, it is a complete protein source, which means it contains all nine essential amino acids. 
  • Vitamin B12 – Some chlorella varieties may also contain vitamin B12 however, further research is required. 
  • Iron & Vitamin C – Depending on the supplement, Chlorella can provide anywhere from 6–40% of your daily need of iron. It’s also an excellent source of vitamin C, which helps you absorb iron.
  • Antioxidants – These small green cells provide a wide range of antioxidants. 
  • Other vitamins & minerals – Chlorella provides small amounts of magnesium, zinc, copper, potassium, calcium, folic acid and other B vitamins. 
  • Omega-3s – Like other algae, chlorella contains some omega-3s. In fact, just 3 grams of chlorella delivers 100mg of omega-3s. 
  • Fibre – In large amounts, chlorella can be a good source of fibre. However, bear in mind that most supplements don’t provide even 1 gram of fibre per dose. 

 

Curious about the benefits of Chlorella? Our Pure Chlorella Tablets are now in stock—see why they’re a top seller!

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Binds To Heavy Metals 

Often marked for its ‘detox’ benefits, animal studies suggest that chlorella is effective at binding with heavy metals and other harmful compounds. Heavy metals include some elements that are essential in small quantities, such as iron and copper; however, these can be toxic in large quantities. 

Whilst it is rare for humans to experience such high levels of heavy metal toxicity, people can get exposed to heavy metals through pollution or certain jobs such as mining. 

On top of its ability to weaken the heavy metal toxicity of the liver, brain and kidneys, chlorella has also been shown to help lower the amount of other harmful chemicals that are sometimes found in food. This includes dioxin, a hormone disruptor that can contaminate animals in the food supply. 

Based on this evidence, it seems that chlorella could help enhance your body’s natural ability to clear toxins. 

Immune System 

Whilst evidence is limited so far, chlorella has been shown to enhance the immune response in both animal and human studies. In one small study, men were seen to produce more immune antibodies when they were supplementing with chlorella for a four-week period. Similarly, in another small study, chlorella supplements showed an increase in immune cells called ‘natural killer’ cells. These are extremely important in our fight against cancer and microbial infection.

Nevertheless, findings have been mixed, with some studies showing little to no effect. For example, one study found that chlorella supplements enhanced immune function in participants aged 50-55, but not those over 55. Consequently, it’s fair to argue that chlorella may have immune-boosting effects in some populations and age groups, but not in all. 

Weight Management 

There has been some limited evidence from animal studies to suggest that chlorella can help with weight loss by improving fat metabolism and blood sugar regulation. This statement is further supported by The Journal of Medicinal Food, which reported that chlorella resulted in noticeable reductions in body fat percentage, serum total cholesterol and fasting blood glucose levels over a 16-week trial.

Cholesterol Balance 

Several studies indicate a potential role for chlorella in helping balance cholesterol levels. In particular, studies have shown that taking 5-10 grams of chlorella daily lowered total and LDL cholesterol and triglycerides in people with high blood pressure or elevated cholesterol. This may be down to the nutrients found in chlorella, such as vitamin B3 (Niacin), carotenoids, fibre and protective antioxidants. 

Acts as an Antioxidant 

Chlorella contains several compounds that are considered antioxidants, including:

  • Chlorophyll
  • Vitamin C
  • Beta-carotene
  • Lycopene
  • Lutein

These antioxidants can help fight many chronic diseases. Some actually reduce the production of advanced glycation end products, which drive many of the complications of diabetes. 

Blood Pressure Management 

Chlorella supplements could help promote heart and kidney health, both of which are essential for normal blood pressure. In one human study, daily supplementation of chlorella helped reduce high blood pressure while another small study reported less stiffness in the arteries, a factor that directly contributes to high blood pressure. 

Blood Sugar Levels 

Some research shows that chlorella may help lower blood sugar levels. One study discovered that taking chlorella for 12 weeks lowered fasting blood sugar levels in both healthy individuals and those at high risk of lifestyle-related diseases. On top of this, studies have shown that supplementing with chlorella improves blood sugar control and increases insulin sensitivity in patients with non-alcoholic fatty liver disease. 

Respiratory Diseases

Managing respiratory diseases such as asthma and chronic obstructive pulmonary disease often requires controlling inflammation. Fortunately, chlorella has some components that can help reduce inflammation, including its antioxidants. In fact, one study found that chlorella supplements improved antioxidant status in COPD patients. 

Aerobic Endurance 

There has only been one study conducted so far surrounding chlorella’s effect on aerobic endurance, but it showed a positive result. Researchers gave a group of young adults six grams of chlorella or a placebo daily for four weeks. At the end of the study, the chlorella group showed a significantly improved ability to saturate their lungs with oxygen, which is a measure of endurance. Alternatively, the placebo group did not experience any changes in endurance. This effect may be due to chlorella’s branched-chain amino acid content. 

*Please Note – Whilst there are many studies to support the health benefits of chlorella, further evidence is required to fully support these statements.

Other Potential Benefits 

Some other possible benefits of chlorella include:

  • Promotes eye health – Chlorella contains lutein and zeaxanthin, two carotenoids that protect the eye and lower the risk of macular degeneration. 
  • Supports liver health – Chlorella supplements have been shown to improve markers of liver health in people with liver disease.
  • Improved digestion – Lots of research claims that chlorella eases digestion and reduces bloating.
  • Relieves PMS – Anecdotal evidence says that chlorella can relieve symptoms of premenstrual syndrome (PMS).

Please bear in mind that there’s little research to support these claims. 

How To Supplement With Chlorella

 

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featured supplement chlorella Human Performance Hub

 

At Human Performance Hub, the recommended starting dose is 3 capsules of chlorella per day with a meal, which can build into 10 caps x 3 times per day. This would however, depend on how much support your body needs. Some individuals may require more, which is why you should always consult your doctor to get an individual recommendation before you begin taking chlorella tablets. 

Is Chlorella Safe For Everyone? 

Generally, chlorella is recognised as safe if used in the short-term, however it can cause some side effects for people in high-risk groups. This includes individuals who are:

  • Pregnant 
  • Breastfeeding 
  • Iodine sensitive
  • Allergic to mould

It can also affect those with a weakened immune system or individuals with autoimmune conditions. Some of the possible side effects include diarrhoea, nausea and stomach cramps. There have also been some reported cases of allergic reactions and an increase in sun sensitivity. However, it’s important to bear in mind that these side effects will not necessarily be present in everyone. 

Chlorenergy Chlorella Tablets At Human Performance Hub 

Native to  Asia, our chlorella tablets at Human Performance Hub are high in protein, B vitamins, magnesium and zinc. With 300 small chlorella tablets in each sachet, Chlorenergy uses a Chlorella Vulgaris strand which is easily digestible and provides 4-5 times more chlorophyll than spirulina. In fact, Chlorenergy was voted the best-digested form of chlorella by the Japanese Health and Nutrition Association. 

Take a look at our Chlorenergy products or get in touch with us to find out more. 

Chlorella FAQs

What Does Chlorella Do To The Brain? 

Chlorella supplies your brain with B vitamins, vitamins A, C, D and E. It also provides minerals like calcium, iron, phosphorus, magnesium and zinc, all of which are essential in keeping your brain healthy and functioning. 

Does Chlorella Make You Look Younger?

Yes. Chlorella can significantly raise the body’s antioxidant levels, which in turn helps to protect against damage caused by free radicals, a problem exacerbated by increasing levels of pollution and exposure to the sun. In one Korean study, smokers who took chlorella tablets daily had 44% more anti-aging vitamin C in their blood than those who took a placebo. Thanks to its antioxidant properties, vitamin C plays a vital role in collagen synthesis, which helps protect and improve skin health. 

Does Chlorella Affect Sleep? 

Yes. It might seem bizarre but an algae supplement like chlorella that contains high amounts of B vitamins, calcium, magnesium, tryptophan and omega-3 fatty acids can contribute to quality sleep. 

Can You Take Chlorella Everyday? 

Yes. The recommended starting dose is 3 capsules of chlorella per day with a meal, which can build into 10 caps x 3 times per day. Remember that this dose will vary depending on the individual. 

How Long Does It Take To See Results From Chlorella? 

According to the Journal of Medicinal Food, studies discovered that individuals started showing noticeable results after taking chlorella for 3 months. 

What To Avoid When Taking Chlorella? 

It’s advisable to avoid taking chlorella if you are taking any medication that decreases the immune system, as well as blood thinners such as warfarin. 

When Is The Best Time To Take Chlorella? 

At Human Performance Hub, we recommend that you spread your dosage of chlorella throughout the day for consistent nutrient absorption. Ideally, you should take chlorella first thing in the morning and before bedtime. Taking chlorella with food can also help you avoid initial digestive side effects as your body adjusts. 

What Is The Difference Between Chlorella and Spirulina? 

Chlorella and spirulina are the most popular algae supplements on the market. While both have an impressive nutritional profile, they do have some key differences. Chlorella is higher in fat and calories while spirulina is lower in calories and contains high amounts of riboflavin, thiamine, iron and copper. 

Key differences: 

Chlorella  Spirulina 
Freshwater algae  Saltwater algae 
Higher levels of omega-3 fatty acids  Higher in protein 
Higher in vitamin A, iron and magnesium  Contains more copper

“Over 82% digestible—Chlorenergy Chlorella delivers more nutrition, thanks to its unique cracked cell wall.”

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Human Peformance Hub And L Glutamine
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5 L-Glutamine Benefits for Your Gut, Brain, Muscles and More

  1. If you think L-glutamine is only for athletes, think again. Indeed, L-glutamine powder and supplements have long been promoted in the fitness industry because they help to build healthy and lean bodies. Yet, L-glutamine is possibly one of the most vital but underrated supplements for everyone. This powerful amino acid provides many essential health benefits for gut and brain health, immune function, and more. 

    So, what are the benefits of L-glutamine? L-glutamine powders and supplements offer a number of health benefits for everyone, not just athletes. These include, but are not limited to:

    • Promotes a healthy gut
    • Boosts the immune system
    • Stabilises blood sugar
    • Reduces the symptoms of stress
    • Boosts muscle recovery

    Top 5 Benefits of L-Glutamine

    L-glutamine is the most abundant amino acid found in muscle tissue and a significant building block of protein. Your body requires a lot of L-glutamine, therefore, supplementing with L-glutamine powder is an excellent way to ensure that your body gets enough to provide the following benefits. 

    1. L-glutamine Promotes a Healthy Gut  

    Hippocrates declared over 2000 years ago that “all disease begins in the gut”. Today we know even more about the gut-health connection and how your gut impacts your health in many ways. 

    L-glutamine is the primary fuel source for the intestinal mucosa, making it a fantastic supplement to support the intestinal lining’s health and integrity. It also helps to seal and maintain the gut lining. Decreasing intestinal permeability helps heal leaky gut, a condition that can cause autoimmune diseases and other serious health issues.

    Because L-glutamine supports gastrointestinal health, it’s also known to relieve excess bloating and could help you banish that post-cheat day bloat! 

    L-glutamine is crucial for a healthy gut; it’s my top go-to supplement for any gut repair protocol. I recommend the HPH GI Regenerate Powder as an all-around supplement to support and improve your gut health.

    2. L-glutamine Boosts the Immune System

    L-glutamine plays a vital role in gut health. It also directly benefits the immune system since about 60 to 80% of the immune system lives in the gut. 

    Intense training sessions, illness and general lack of wellbeing places the body under a great deal of stress that naturally suppresses the immune system. However, supplementing with L-glutamine powder provides the body’s immune system with an immediate fuel source to keep functioning optimally.

    3. L-glutamine Helps to Stabilise Blood Sugar 

    When you experience a craving for carbohydrates, your brain usually wants sugar or glucose. L-glutamine works as a healthy alternative to sugar as it fuels similar brain receptors.

    L-glutamine helps suppress insulin levels and stabilise blood glucose benefits, which benefits people with diabetes and those with sugar and carb cravings. Lowering cravings for sugar and processed carbs, and by extension, eating less of them helps control blood sugars and inflammation that would slow down your recovery.

    So if you find yourself reaching for a late-night cookie when you know you shouldn’t, consider taking L-glutamine instead, and the sugar craving will soon pass. 

    Tip:

    Here’s my favourite for sugar cravings: Mix 1 heaped tablespoon of L-glutamine powder with 50 ml of heavy organic cream or coconut cream. Drink or spoon it as a dessert, mixing in a handful of fresh raspberries or blueberries – delicious!

    4. L-glutamine Helps Reduce Symptoms of Stress

    In part, L-glutamine is used by the brain to build and balance the neurotransmitter GABA. There is growing evidence that L-glutamine and GABA play a significant role in mood and anxiety disorders. 

    Over time, chronic stress can cause serious health problems. For example, chronic stress can suppress your immune system leaving you vulnerable to infections and other illnesses and inhibiting your body’s ability to repair itself and absorb vital nutrients. However, L-glutamine is known as the “calming amino acid” for its effectiveness in reducing stress-related anxiety symptoms.

    Increasing L-glutamine levels may also reduce symptoms of stress-related IBS. When the body is stressed, it releases the hormone cortisol, which can lower L-glutamine levels stored in the muscle tissue. 

    5. L-glutamine Boosts Muscle Recovery

    Your body needs lots of protein and amino acids to help your muscles recover after a workout. L-glutamine is the perfect post-workout supplement as it boosts muscle recovery by increasing protein intake to build muscle, up-regulate the immune system, and improve the gut to help lean out and build muscle. 

    Heavy workout sessions can deplete your glutamine levels and, due to the stress placed on your body after working out, your muscles and tendons need significant amounts of glutamine. Supplementing with L-glutamine post-workout hydrates your muscles and triggers a boost in growth hormone. More growth hormone helps your body synthesise protein to build muscle, reduce recovery time, and mobilise fat from storage to make it available for energy. 

    Supplementing with just 80g of L-glutamine throughout the day provides a protein intake equivalent to 400g of meat!

    How Much L-Glutamine to Take Per Day

    If you’re new to L-glutamine, I recommend starting with a 10g serving in the evening between your evening meal and going to bed. This should be taken with Magnesium Bisglycinate. After a while, you can then increase your intake with another 10g in the morning, mixed with lime, salt and water. Eventually, you should be able to increase your intake to 8 X 10g servings of L-glutamine per day.

    Takeaway 

    L-glutamine powder may traditionally be used to burn fat and build muscle, but evidence shows that there are far wider benefits. This amino acid promotes gut and brain health, boosts immunity and athletic performance, and improves your overall health.

    You may also want to consider L-glutamine powder if you have symptoms like anxiety, sugar or alcohol cravings, a poor immune system, low muscle mass, poor wound healing, or slow recovery after workouts. 

    Human Performance Hub recommends these pharmaceutical-grade L-glutamine powders:

    BUY L-GLUTAMINE

    FAQs

    What is L-Glutamine?

    L-glutamine is the most abundant amino acid found in muscle tissue and a significant building block of protein. The musculoskeletal system is made up of around 60% glutamine, therefore, it won’t surprise you to learn that your body needs a lot of it.

    Your body naturally produces L-glutamine. You can also get L-glutamine from your diet in animal and plant protein foods like beef, chicken, fish, eggs, and beans.

    However, many people don’t consume enough in their diet to reap the benefits. In fact, inadequate L-glutamine levels in your body can have harmful effects on your health. Some recent studies have associated glutamine depletion with increased mortality on the extreme side. For this reason, critically ill patients are often given a glutamine supplement. 

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Inositol Benefits for Brain and Body – 5 Science-Backed Health Benefits

Inositol is one of the most important vitamins you may never have heard of! It is often promoted as a general health supplement for women due to its benefits for fertility and polycystic ovarian syndrome (PCOS), as well as for relieving symptoms of premenstrual syndrome (PMS) and anxiety. However, inositol benefits a wide array of conditions in both women and men, and has many other health-promoting effects.

In this article, I’ll talk about why inositol is so essential and how you can boost it in your body.

 

So, what are inositol benefits? Inositol is beneficial in balancing neurotransmitters, but has a wide range of other health benefits including:

 

  • Promotes quality sleep
  • Improves PMS and PCOS symptoms
  • Reduces anxiety
  • Reduces depression
  • Aids weight loss

 

Read on to learn more about the health benefits of supplementing with inositol, as well as when and how to take it.

What is Inositol?

Inositol is a vital nutrient produced naturally in the body and found in plants and animals. Inositol plays a part in many bodily processes. However, one of the primary reasons we use inositol here at Human Performance Hub is its vital role in balancing neurotransmitters.

Inositol and Neurotransmitters

Neurotransmitters relay messages between the billions of neurons or nerve cells in your brain and affect many aspects of your life, ranging from moods, productivity, stress management, memory and learning ability, sleep, food cravings, addictions, etc.

 

While all neurotransmitters are essential, the “big four” are:

 

 

All major neurotransmitters rely on inositol to relay the messages between your brain cells. Like your phone needs a signal to work, neurotransmitters can’t do their thing without inositol.

 

Unfortunately, modern living, with high-stress levels, inadequate sleep, and poor nutrition, can rapidly imbalance your neurotransmitters;  to be physically and mentally healthy, you need a good balance of neurotransmitters.

 

Inositol is an excellent balancer because it’s naturally a part of many brain chemical systems. As such, inositol can help a wide array of health conditions as well as boost good health. It is one of the first supplements I recommend to new clients.

 

5 Inositol Benefits Backed by Science

Here are five ways that inositol can improve your health and wellbeing.

1. Inositol Helps to Promote Quality Sleep

The great thing about inositol is that it works as an adaptogen – this means it promotes only what your body needs on an individual basis. For example, GABA, an inhibitory neurotransmitter, slows down brain activity and puts your body in a calmer and more relaxed state. Low GABA activity in your body is linked to insomnia and disrupted sleep. Meanwhile, serotonin is another brain chemical that affects how you sleep. If serotonin is low, it can disrupt sleep.

 

So if you’re low in GABA and serotonin and struggle with sleep, inositol can help bring your levels back up. Alternatively, if you struggle to get out of bed in the morning due to low dopamine levels, inositol can help bring this up instead.

 

Learn more about how neurotransmitters and brain chemicals affect how we sleep in our blogs, The Brain Chemicals that Boost Sleep and Recovery and The Science and Sensibilities of Sleep.

 

2. Inositol Helps to Improve PMS and PCOS Symptoms

Inositol helps diminish the mood swings, depression, and anxiety of premenstrual syndrome (PMS) and the more severe premenstrual dysphoric disorder (PMDD). Taking inositol supplements can also positively improve polycystic ovarian syndrome (PCOS) symptoms like menstrual irregularities, infertility, weight gain, high blood sugar, and unhealthy cholesterol and triglyceride levels. 

 

Furthermore, several studies found that daily doses of inositol reduced blood triglyceride levels, improved insulin function, lowered blood pressure, and promoted ovulation in women with polycystic PCOS(3, 4, 5, 6). It supports ovarian function so well that some nutritional supplements specifically designed to encourage fertility contain inositol.

 

Inositol also shows potential in boosting fertility for men. One study of 194 men showed that inositol supplementation improved sperm quality, sperm count, and fertility after three months. 

3. Inositol Helps Lessen Anxiety

Several mental health disorders such as anxiety, panic attacks, OCD, and depression are linked to lower levels of inositol in the brain (8, 9). Inositol affects neurotransmitters and low inositol levels may contribute to decreased serotonin activity in your brain,  impacting behaviour and mood. Research on inositol supplementation showed improved symptoms associated with conditions affecting serotonin and the brain.

In some instances, inositol was more effective than the most commonly prescribed medications. For example, one study found that people taking inositol had fewer panic attacks per week compared to those taking SSRI (selective serotonin reuptake inhibitor) anxiety medication. 

 

4. Inositol Helps Reduce Depression

Like anxiety, inositol has benefits for depression. That’s because inositol levels are lower than average in people with depression, however, inositol increases serotonin and creates SSRI effects, similar to antidepressant drugs like Prozac. In one study of 28 people with depression, high doses of inositol (12 g/day) improved mood and all symptoms after four weeks. 

 

These studies suggest that inositol can be as effective, if not more, when compared to SSRI antidepressant drugs for different conditions.

5. Inositol Helps Weight Loss

Inositol can encourage weight loss by improving how the body responds to insulin. Insulin is a critically important hormone for controlling blood sugar levels, and when your body has a problem responding to insulin, the resulting insulin resistance causes blood sugar fluctuations. This can lead to compulsive overeating and cravings for sugary foods in many people.

 

Inositol helps reduce insulin resistance by improving the body’s sensitivity to insulin. In one study, women supplemented with 4 grams of inositol per day showed improved insulin sensitivity. (14)

 

Recommended supplementation

It’s best if you build up your inositol levels steadily. I recommend taking 900mg – 3,6 grams every night for at least one month.

The product I prefer is our Myo-Inositol. Each cap serving has 900mg of inositol. Most people find this the most convenient and economical way to take Inositol.

Takeaway

Inositol has tremendous health benefits due to its many roles in the body. It can help with stress, anxiety, hormonal issues, PCOS, acne, trouble with focus and sugar cravings, and metabolic conditions such as diabetes, autoimmune disorders, neurodegenerative diseases and more. If you have any of these issues or want to help prevent them, you should add inositol to your health toolkit.

Human Performance Hub MYO Inositol

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Consultations

We’re always here to help. If you have any questions or would like advice about supplements, nutrition, or training, please book in for a consultation.

 

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Supplementation – One of the most powerful antioxidant in the body NAC / Glutathione

“I cannot teach anybody anything. I can only make them think.” 

Socrates – Greek philosopher 399 BC

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Nutrition – Why does a good breakfast benefit my health?

“Breakfast is everything. The beginning, the first thing. It is the mouthful that is the commitment to a new day, a continuing life. 

A.A. Gill 

Writer and Food Critic, 28th June 1954 – 10th December 2016

Read more

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Toa Heftiba 5o8e6wzkl6u Unsplash
,

Nutrition – Why does a good breakfast benefit my health?

“Breakfast is everything. The beginning, the first thing. It is the mouthful that is the commitment to a new day, a continuing life. 

A.A. Gill 

Writer and Food Critic, 28th June 1954 – 10th December 2016

Read more

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