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ananas and potassium-rich foods for calming nerves and reducing anxiety

Does Potassium Calm Nerves? The Science-Backed Answe

Last updated: 4th January 2025

If you’ve ever wondered whether potassium calms anxiety, you’ve come to the right place. In this comprehensive guide, Human Performance Hub explores whether potassium calms nerves, how it works within the body, and the latest 2024-2025 research on this essential mineral.

So, does potassium calm nerves?

Whilst individual responses vary, potassium has been shown to calm nerves, anxiety, and depression. It does this by regulating a range of hormones produced as a result of stress, like cortisol and adrenaline. Studies have shown that potassium activates neurons involved in positive thoughts and feelings.

Read on to learn more about how potassium helps with nerves and the many more benefits of consuming this mineral.

Can Potassium Help With Nerves?

Yes. Ingesting potassium assists with regulating a variety of hormones in your body, especially those produced as a result of stress, such as cortisol and adrenaline. This helps reduce any feelings of anxiousness or tension that you may be experiencing.

Latest Research (2024-2025)

Recent clinical studies have provided compelling new evidence for potassium’s role in mental health:

A 2024 case study published in BMC Psychiatry documented the rapid treatment of severe depression with potassium supplementation. The patient experienced significant improvement within just one week, with complete resolution of anxiety and depression symptoms by week four. This groundbreaking case suggests that relative potassium deficiency in emotional regulation brain regions may contribute to mood disorders.

Additionally, a 2023 population study found that individuals with lower potassium intake had 3.7 times higher odds of experiencing co-existent anxiety and depression compared to those with adequate potassium levels.

Potassium and Anxiety

A common cause of anxiety is having a poor diet. When you lack a particular vitamin or mineral, your system can be hugely affected. In relation to potassium, low levels can cause mental fatigue, stress, and anxiety. The best way to overcome this is to eat a well-balanced diet with plenty of natural foods. This can help you overcome your anxiety.

Potassium and Depression

Low potassium levels have also been associated with an increase in mood disturbances and depression. A 2008 study published in the British Journal of Nutrition examined the relationship between potassium and mood. They found that a high-potassium diet helped to relieve symptoms of depression and tension. These results show that potassium is extremely effective in generally uplifting our mood.

What Is Potassium and How Does It Work in the Body?

Potassium is a mineral that every cell in your body needs. It helps just about everything in your body, including your brain, nerves, kidneys, heart, and other organs. As an electrolyte, potassium helps to manage how much water is in your body. It also helps to keep up your body’s electrical system whilst moving nutrients into your cells and taking waste out. Additionally, potassium keeps your body’s sodium levels in check.

The Science Behind Potassium and Nerve Function

Research published in 2024 reveals that potassium channels in the brain play a crucial role in regulating neuronal activity linked to mood. Potassium channel openers have shown antidepressant effects in clinical trials, with significant improvements in depressive symptoms and anhedonia (inability to feel pleasure).

Other Health Benefits of Potassium

Potassium is incredibly important because it helps our hearts, kidneys, and other organs work normally. Here is a list of the many benefits of potassium:

1. Increases Brain Function

High potassium levels act as a vasodilator, allowing blood to move more easily through the blood vessels. This blood carries oxygen to the brain, which increases your activity levels and cognitive abilities.

2. Normalises Blood Pressure

Potassium works to balance blood pressure and counteract the effects sodium has on raising it. This helps to reduce the risk of hypertension and heart disease. Recent 2025 research shows potassium supplementation can reduce mean arterial pressure by up to 20% in certain hypertension models.

3. Increases Metabolism

Potassium helps your body extract nutrients from what you eat and helps to break down and process these nutrients. It also plays an important role in synthesising protein and metabolising carbohydrates.

4. Improves Muscular & Heart Health

A diet that is adequate in potassium helps maintain strong muscles. Potassium helps muscle tissue grow properly and is also involved in the electrical signals sent by muscles. This lets them contract properly.

Potassium is also important for a healthy heart, as its movement in and out of cells helps maintain a regular heartbeat.

5. Aids Nervous System

Your nerves send messages to various parts of your body. Potassium helps to make the transportation of these signals easier and more efficient. This improved functioning helps your muscles perform better.

6. Helps Prevent Kidney Stones

Kidney stones are ‘hard stones’ made from calcium in your urine. One form of potassium, potassium citrate, binds up this calcium. This helps prevent crystals from forming that could become kidney stones.

7. Helps Regulate Serotonin

A study in the journal Nature Neuroscience investigated the role of potassium in the regulation of serotonin, the neurotransmitter primarily targeted by antidepressants. The results showed that potassium appears to act as a facilitator in ensuring the brain’s ability to properly utilise serotonin.

Potassium counteracts the thoughts and feelings associated with depression and instead activates neurons involved in positive thoughts and feelings. Without the electrical charge sparked by potassium, neurotransmitters like serotonin cannot be utilised to make us feel better. This explains why even a slight decrease in potassium levels can result in significant feelings of anxiety.

8. Helps Prevent Osteoporosis

Potassium helps maintain bone density and may reduce the risk of osteoporosis, particularly in older adults. Potassium does this by cutting down on how much calcium leaves your body in your urine, keeping this calcium around helps to keep bones strong.

9. Helps Regulate Fluid Balance

The amount of water in your intracellular fluid (water found inside your cells) and extracellular fluid (water found outside your cells in areas such as your blood and spinal fluid) is directly affected by your electrolytes, potassium and sodium. Potassium is the main electrolyte in the intracellular fluid and determines the amount of water inside the cells. It’s therefore crucial that you consume the right electrolytes, including potassium.

How Much Potassium Do You Need?

Adults (19 to 64 years) need 3,500mg of potassium a day (UK NHS guidelines). You should be able to get all the potassium you need from your daily diet.

The recommended daily intake varies by age and gender:

Adults: 3,500mg per day
Pregnant women: 3,500mg per day
Breastfeeding women: 3,500mg per day

Most people can get adequate potassium through diet alone, but certain conditions or medications may require monitoring.

Best Food Sources of Potassium

Getting potassium from whole foods is the best approach. Here are the top sources:

Vegetables (per serving)

Swiss chard (cooked, 1 cup): 961mg
Baked potato (with skin, 1 medium): 926mg
Acorn squash (cooked, 1 cup): 896mg
Spinach (cooked, 1 cup): 839mg
Mushrooms (cooked, 1 cup): 555mg
Sweet potato (baked, 1 cup): 500mg+
Avocado (half): 364mg

Fruits (per serving)

Cantaloupe melon (1 cup): 473mg
Banana (1 medium): 451mg
Dried apricots (1/4 cup): 378mg
Dried prunes (1/4 cup): 316mg
Raisins (1/4 cup): 272mg

Legumes & Beans (per serving)

White beans (cooked, 1 cup): 1,004mg
Lentils (cooked, 1/2 cup): 366mg
Kidney beans (cooked, 1/2 cup): 358mg
Edamame (cooked, 1/2 cup): 338mg

Seafood & Meat (per serving)

Salmon (3 oz): 326mg
Tuna (3 oz): 252mg
Chicken breast (3 oz): 332mg

Dairy & Other Sources (per serving)

Milk (1 cup): 366mg
Yogurt (1 cup): 380mg
Coconut water (1 cup): 600mg

For a comprehensive list of potassium-rich foods, visit the U.S. Dietary Guidelines food sources database.

Signs of Potassium Deficiency (Hypokalemia)

Not enough potassium can make your muscles weak. Common symptoms include:

Muscle cramps and twitches
Constipation
Fatigue and weakness
Irregular heartbeat
Mood changes and irritability
Mental fatigue

It is possible to have hypokalemia because you don’t get enough potassium from food, but it’s more likely to happen with conditions like Crohn’s disease or ulcerative colitis, if you have severe vomiting or diarrhoea, or if you’re taking certain medications.

If you have low potassium, foods are a great natural source. Your doctor may even recommend that you supplement with potassium. To find out how much potassium is in the fluid part of your blood, the NHS has a potassium test.

Can You Have Too Much Potassium? (Hyperkalemia)

A healthy individual will naturally pass extra potassium out of the body, so most people don’t actually have to worry about getting too much potassium. However, if something makes it hard for your body to get rid of potassium, it can cause hyperkalemia.

Those at risk include people with kidney conditions and those who take certain types of medicines. Bear in mind that hyperkalemia doesn’t always cause symptoms. It can, however, make your muscles feel weak or cause nausea.

Important: Always consult your GP before taking potassium supplements. Too much potassium can be dangerous, particularly for people with kidney problems.

Is It Safe To Take Potassium as a Supplement?

Yes. Potassium is generally safe to take as a supplement when used appropriately, but it’s crucial to consult your GP first, especially if you have kidney problems or take certain medications.

Is It Safe To Take Potassium Everyday?

Yes. According to the best available evidence, potassium has no negative side effects when supplemented appropriately. One 2019 report suggests that the highest daily dose of potassium you can safely consume is 3 grams per day. However, the European Food Safety Authority (EFSA) suggested in its 2012 guidelines that you can safely take up to 6 grams per day.

Current Dosage Recommendations

Based on recent research and clinical guidance:

For general health: 3,500mg per day from food sources (UK NHS guidelines)

For supplementation: Only under medical supervision

Best timing: With meals to enhance absorption and reduce stomach upset

Dietary sources: Leafy greens, beans, potatoes, fruits, fish, and dairy contain natural potassium

Plant-based option: Supplements available for those who cannot meet needs through diet alone

Frequently Asked Questions

Q: Does potassium immediately calm anxiety?

Potassium doesn’t provide instant relief like anti-anxiety medication. However, maintaining adequate potassium levels through diet supports overall nervous system function and may reduce anxiety symptoms over time. The 2024 case study showed initial improvements within one week of supplementation.

Q: Can I take potassium supplements for anxiety?

Always consult your GP before taking potassium supplements. Too much potassium can be dangerous, particularly for people with kidney problems. Most people can meet their needs through a balanced diet rich in potassium-containing foods.

Q: What’s the link between potassium and stress hormones?

Potassium helps regulate the production and effects of stress hormones like cortisol and adrenaline. Adequate potassium levels support the body’s stress response system, helping to prevent excessive anxiety and tension.

Q: How long does it take for potassium to affect mood?

Individual responses vary, but research suggests noticeable improvements in mood and anxiety may occur within 1-4 weeks of maintaining adequate potassium levels through diet or supervised supplementation.

Q: Can low potassium cause panic attacks?

While low potassium alone may not directly cause panic attacks, it can contribute to symptoms like heart palpitations, muscle weakness, and fatigue that may trigger or worsen anxiety and panic symptoms.

Q: Which is better for anxiety: potassium or magnesium?

Both minerals play important roles in nervous system function. Potassium regulates nerve signals and stress hormones, whilst magnesium helps calm the nervous system. A balanced diet containing both minerals is ideal for overall mental health.

Q: Do bananas really help with anxiety?

Bananas contain potassium (451mg per medium banana), which supports nervous system function. However, many other foods contain more potassium per serving. Swiss chard, white beans, and baked potatoes all provide double the potassium of a banana.

Q: Can potassium help with sleep and anxiety?

Yes. Potassium supports the production and regulation of neurotransmitters involved in sleep and mood regulation, including serotonin. Adequate potassium levels may improve both sleep quality and anxiety symptoms.

Q: What time of day should I eat potassium-rich foods?

There’s no specific best time. Spread potassium-rich foods throughout the day as part of balanced meals. Some people find eating potassium-rich foods in the evening supports better sleep.

Q: Can I test my potassium levels at home?

Standard blood tests at your GP surgery can measure serum potassium levels. However, the 2024 research notes that standard serum potassium tests only reflect blood levels and may not detect tissue-specific deficiencies in the brain and nervous system.

Additional Resources and External Links

Scientific Research

Rapid treatment of depression with potassium supplementation (2024) – BMC Psychiatry case study
Lower potassium intake linked to anxiety and depression (2023) – Population study
Potassium channels in depression (2024) – Comprehensive review
Potassium and nervous system health (2025) – NHANES analysis
Potassium and blood pressure (2025) – Hypertension research

Nutrition Guidance

NHS: Vitamins and minerals – Others – Official UK guidance
U.S. Dietary Guidelines: Potassium food sources – Comprehensive food database
British Nutrition Foundation: Minerals and trace elements – UK-specific advice
Harvard Health: The importance of potassium – Evidence-based overview
WebMD: Potassium and your body – Comprehensive guide

Mental Health Support

Mind UK: Anxiety and panic attacks – Mental health charity
NHS: Clinical depression – Official NHS resource
Mental Health Foundation – UK mental health charity

The Bottom Line

As of 2025, growing evidence confirms that potassium plays a vital role in calming nerves, reducing anxiety, and supporting mental health. From regulating stress hormones to facilitating serotonin function, this essential mineral is crucial for emotional wellbeing.

The key to getting enough potassium is to eat a range of plant foods each day, including leafy greens, beans, potatoes, and fruits. Certain fish, such as salmon and tuna, are good animal-based sources of this mineral, too.

If you’re experiencing persistent anxiety, depression, or mood disturbances, consult your GP. While potassium is important, mental health conditions often require comprehensive treatment approaches.

Need personalised nutrition advice? Book a consultation with Human Performance Hub to optimise your diet for mental and physical performance.

Article medically reviewed and updated: January 2025

January 6, 2026/by hphstore

Fat Loss & Nutrition

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.

📋 Table of Contents

→ Quick Summary
→ What the Latest Science Says
→ Lemon Water vs Apple Cider Vinegar
→ How to Make Lemon Water (The Right Way)
→ 8 Evidence-Based Benefits
→ Alternatives to Lemon Water
→ Supplements to Enhance Results
→ The 30-Day Challenge
→ Precautions and Contraindications
→ The Bottom Line
→ Frequently Asked Questions
→ Scientific References

⚡ 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:

Squeeze fresh lemon juice (never use bottled concentrate)
Mix with room temperature or warm water
Drink first thing in the morning on an empty stomach
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”:

Fill a 500ml mason jar with filtered water before bed
Place it on your bedside table with a halved lemon on a small plate
When your alarm goes off, squeeze the lemon into the jar whilst still in bed
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

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.
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.
Tian Q, et al. (2015). Citrus Peel Extract Ameliorates High-Fat Diet-Induced NAFLD via Activation of AMPK Signaling. BioMed Research International, 2015:581036.
Carr AC, Maggini S. (2017). Vitamin C and Immune Function. Nutrients, 9(11):1211.
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.
Boschmann M, et al. (2003). Water-Induced Thermogenesis. The Journal of Clinical Endocrinology & Metabolism, 88(12):6015-9.
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.
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.
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.
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

January 4, 2026/by hphstore

L Carnitine Supplement Capsules For Testosterone Boost And Male Performance

Resources, Supplementation

L-Carnitine for Testosterone: Boost Levels, Energy & Performance 2026

In this article, Human Performance Hub deep dives into L-carnitine’s effect on testosterone levels. We’ll cover L-carnitine, how it affects testosterone and the benefits of increased testosterone levels. So, let’s get right into it.

Does L-carnitine actually boost testosterone levels? Yes. L-carnitine is a supplement that has been gaining traction in the fitness community for its potential to increase testosterone levels. This amino acid helps the body produce energy, which means it also plays an important role in metabolism and weight loss. Please bear in mind however that more research is required surrounding the connection between L-carnitine and testosterone. This is because most of the research carried out so far focuses on animals (rats in particular).

Keep reading to learn more about how L-carnitine affects testosterone levels and why men are increasingly using this supplement to boost their vitality and performance.

Quick Summary: L-carnitine is an amino acid that encourages testosterone production, improves testicular function, and makes existing testosterone more active. For men with low testosterone, research shows L-carnitine can provide significant benefits including improved sexual function, energy levels, and libido. Key takeaway: L-carnitine works as a natural testosterone booster by optimising energy production at the cellular level.

Does L-Carnitine Boost Testosterone Levels?
How Does L-Carnitine Boost Testosterone Levels?
Types of L-Carnitine for Testosterone
L-Carnitine vs Testosterone: Which Is Better?
How To Use L-Carnitine for Testosterone Boosting
Benefits of Optimal Testosterone Levels
What Is Testosterone?
FAQs

Does L-Carnitine Boost Testosterone Levels?

Yes, for low testosterone, research suggests that the amino acid L-carnitine encourages testosterone production, improves testicular function and makes existing testosterone more active. In fact, L-carnitine plays key roles in energy generation and improving blood flow, with major benefits for men’s health.

Unfortunately, an inevitable consequence of ageing is a rapid decline in our cellular energy level. Generally speaking, this often manifests as a sense of overall fatigue, depression and loss of libido. However, taking L-carnitine leads to better carnitine levels within tissues. L-carnitine is responsible for fuelling energy production at the cellular level, whilst enhancing testosterone formation.

Studies Supporting The Claims

Scientific research has started to explore the potential benefits of acetyl L-carnitine for increasing testosterone production. In fact, a study found that men with low testosterone levels who were supplemented with acetyl L-carnitine experienced a 15% increase in testosterone levels. On top of this, acetyl L-carnitine has been shown to improve sperm count and motility in men with fertility issues. It may also enhance exercise performance, which can indirectly lead to higher testosterone levels (1, 2).

Ready to boost your testosterone naturally? Explore our range of L-Carnitine supplements and discover how this powerful amino acid can enhance your vitality and performance.

How Does L-Carnitine Boost Testosterone Levels?

L-carnitine encourages optimal testosterone levels in a number of ways. Understanding these mechanisms can help you appreciate why this supplement has become so popular amongst men seeking to optimise their hormonal health.

Testosterone Production

It appears to directly stimulate production of testosterone. A recent study showed that serum levels of carnitine were independently associated with free testosterone concentrations in men. Consequently, lower levels of carnitine translated into lower testosterone.

Research indicates that L-carnitine can help restore luteinizing hormone (LH), which in men is a hormone that controls testosterone production. Testosterone is made in Leydig cells in the testes, and carnitine exerts a protective effect on the cells of the testes. The function of the testes depends on sexual hormones such as follicle-stimulating hormone (FSH), luteinizing hormone and testosterone (3, 4).

Studies have found that in subjects with depressed testicular function, supplementation with L-carnitine enhances the recovery of serum sex hormone levels including luteinizing hormone, with resulting benefits to testosterone production, sperm count, and sperm motility (5).

Androgen Receptors

L-carnitine improves the number of androgen receptors and their sensitivity to testosterone. Active receptors are necessary to receive and bind testosterone and for the hormone to carry out all of its normal functions. For testosterone to exert any effect on the body, it must first bind to an androgen receptor inside a cell. The attaching of testosterone to its receptors ‘switches on its actions’.

In fact, studies have shown that taking 2,000mg daily of an L-carnitine supplement can boost male androgen receptors within 3 weeks. This is particularly important because there might be plenty of testosterone in the blood but without active receptors, the hormone cannot bind to tissues and bring its benefits (6).

Energy Production and Nitric Oxide

Propionyl-L-carnitine is an amino acid that is naturally produced in the body. This particular amino acid is essential for the delivery of fatty acids to the mitochondria that fuel energy production in each cell. For male hormone output, propionyl-L-carnitine boosts production of nitric oxide, which directly parallels increasing testosterone levels. Nitric oxide and testosterone are inextricably linked: higher nitric oxide leads to better testosterone synthesis in a man’s testes (7).

Types of L-Carnitine for Testosterone

There are several types of carnitine available, each with slightly different properties and benefits. Understanding the differences can help you choose the right form for your goals.

Acetyl L-Carnitine (ALCAR)

Acetyl L-carnitine is known for its ability to boost testosterone levels and improve cognitive function. It crosses the blood-brain barrier more easily than standard L-carnitine, making it beneficial for both physical and mental performance. This form is particularly effective for men with low testosterone seeking to restore optimal levels.

Propionyl L-Carnitine (PLC)

Propionyl L-carnitine is specifically beneficial for boosting nitric oxide production, which directly supports testosterone synthesis. This form is particularly effective for improving erectile function and sexual performance. Studies show that PLC at 2,000mg per day can improve testosterone-related functions more effectively than standard L-carnitine.

L-Carnitine L-Tartrate (LCLT)

L-carnitine L-tartrate is a highly bioavailable form that’s particularly effective for athletes and those engaged in resistance training. Research shows that LCLT supplementation reduces exercise-induced muscle tissue damage and supports recovery. It also enhances the hormonal response to resistance exercise (8).

Standard L-Carnitine

Standard L-carnitine is the most common form and provides general benefits for energy production and metabolism. Whilst less targeted than other forms, it remains an effective option for supporting overall testosterone health.

Optimise your testosterone with the right form. Our L-Carnitine supplements are available in multiple forms to suit your specific health goals.

L-Carnitine vs Testosterone: Which Is Better?

According to the Italian study mentioned already, L-carnitine supplements can work as effectively as testosterone for male vitality and libido. Taking L-carnitine as propionyl-L carnitine at 2,000mg/day and L-carnitine 2,000mg/day, improved testosterone-related functions including erectile capacity, modestly exceeding the benefit seen with oral dosing of testosterone itself.

Researchers compared L-carnitine with testosterone in men who were experiencing erectile dysfunction, low libido, fatigue, and depression. They found that after six months of treatment, L-carnitine was more effective at boosting sexual performance and improving erections than actual testosterone, though the hormone helped somewhat. More importantly, testosterone had the unwanted side effect of causing an increase in prostate volume and size, while L-carnitine did not.

This makes L-carnitine an attractive natural alternative for men seeking to optimise testosterone levels without the potential side effects associated with hormone replacement therapy.

Key Advantages of L-Carnitine Over TRT:

No increase in prostate volume or size
More effective at improving erectile function
Better for overall sexual performance
Supports energy production at the cellular level
Improves sperm count and motility
No prescription required
Fewer side effects reported

How To Use L-Carnitine for Testosterone Boosting

Acetyl L-carnitine is known for its ability to boost testosterone levels, however further research is needed to confirm its effectiveness in this area. Here are some of our top tips for taking L-carnitine to boost testosterone:

Dosage

Most studies showing testosterone benefits use 2,000mg per day, typically divided into two 1,000mg doses. Some studies have used dosages ranging from 1,000-3,000mg per day. Start with a conservative dosage of 1,000-1,500mg daily and assess your response before increasing.

We consume small amounts of L-carnitine in our diets by eating meat and fish, but our intake is not enough for a therapeutic effect on male testosterone production. L-carnitine is a water-soluble, vitamin-like molecule structurally. In the body, 75% of L-carnitine is ingested from supplements or the diet, and 25% is synthesized internally from two essential amino acids lysine and methionine. L-carnitine is then stored in skeletal muscles, heart, brain, and testes.

Timing

L-carnitine is best taken before exercise to maximise its effects on energy production and hormonal response. Taking it with meals containing carbohydrates and protein can enhance absorption. Most athletes take one dose in the morning and another in the afternoon or evening.

Duration

Most studies showing significant testosterone benefits use supplementation periods of 8-12 weeks. Consistent use is important for results, as testosterone improvements typically manifest after 6-8 weeks of daily supplementation.

Who Benefits Most?

Vegetarians and vegans in particular can benefit from L-carnitine supplements, as can older adults as carnitine levels in the body decline as men age. In men, the decline in testosterone usually begins in their late thirties and decreases at a relatively constant rate of 1 to 3% per year. L-carnitine supplementation can help counteract this natural decline.

Get expert guidance on dosage and timing. OurL-Carnitine products come with detailed instructions, and our team can provide personalised recommendations based on your age and goals.

Benefits of Optimal Testosterone Levels

Understanding the benefits of optimised testosterone levels can help motivate you to take action. When testosterone is at healthy levels, men experience significant improvements across multiple areas of health and performance.

Sexual Function and Libido

Testosterone is essential for sexual desire and erectile function. Studies show that L-carnitine supplementation significantly improves erectile capacity, sexual performance, and overall sexual satisfaction in men with low testosterone.

Energy and Vitality

Optimal testosterone levels support cellular energy production, reducing fatigue and depression. Men with healthy testosterone report feeling more energetic, motivated, and mentally sharp throughout the day.

Muscle Growth and Strength

Testosterone is crucial for building and maintaining lean muscle mass. Higher testosterone levels support muscle protein synthesis and recovery from resistance training, making it easier to build and maintain muscle.

Bone Density

Testosterone plays a vital role in maintaining bone density. Low testosterone increases the risk of osteoporosis and fractures, whilst optimal levels protect bone health.

Metabolic Health

Testosterone supports healthy metabolism and body composition. Men with optimal testosterone levels find it easier to maintain a healthy weight and reduce body fat.

Cardiovascular Health

Research shows that healthy testosterone levels support cardiovascular function and reduce the risk of heart disease.

Mood and Cognitive Function

Testosterone influences mood, confidence, and cognitive performance. Optimal levels support mental clarity, focus, and emotional well-being.

What Is Testosterone?

Generally speaking, as men age, their testosterone levels naturally decline, leading to a variety of health issues such as decreased libido and muscle mass. Testosterone is an essential hormone for male health, responsible for bone density, sexual function and muscle growth.

Testosterone is produced primarily in the testes through the action of luteinizing hormone (LH) and follicle-stimulating hormone (FSH). These hormones signal the Leydig cells in the testes to produce and release testosterone. A healthy testosterone level is essential for maintaining physical and mental health in men.

The normal testosterone range for adult men is approximately 300-1000 ng/dL, though this varies based on age, health status, and individual factors. As men age, testosterone naturally declines, which can contribute to fatigue, reduced libido, decreased muscle mass, and mood changes.

Whilst there are many ways to boost testosterone levels, acetyl L-carnitine has proven to be successful in boosting men’s testosterone levels. Despite this, it’s important to talk to a healthcare professional before starting any supplement regimen.

Frequently Asked Questions

Q: Can I take L-carnitine with coffee?

Yes, you can take L-carnitine with coffee. In fact, combining L-carnitine with caffeine may enhance its effects on energy production and fat metabolism. To learn more, read our detailed article on L-carnitine and coffee.

Q: How long does L-carnitine take to work?

Most men notice improvements in energy levels within 1-2 weeks of starting L-carnitine supplementation. However, testosterone-specific benefits typically appear after 6-8 weeks of consistent use. Sexual function and libido improvements often take 8-12 weeks to become noticeable.

Q: What are the benefits of L-carnitine?

L-carnitine offers multiple benefits, including improved energy production, enhanced testosterone levels, better sexual function, improved sperm count and motility, faster recovery from exercise, and support for healthy metabolism. To explore more benefits, check out our comprehensive guide to L-carnitine benefits.

Q: Is L-carnitine safe?

L-carnitine is generally safe for most men when taken at recommended dosages (1,000-3,000mg per day). However, it’s always advisable to consult with a healthcare professional before starting any new supplement, particularly if you have existing health conditions or take medications.

Q: Can L-carnitine cause side effects?

L-carnitine is well-tolerated by most men. Some individuals may experience mild gastrointestinal discomfort, particularly when first starting supplementation. Starting with a lower dose and gradually increasing can minimise any potential side effects.

Q: Is L-carnitine natural?

Yes, L-carnitine is a naturally occurring compound found in meat and fish. It’s also synthesised in the human body from the amino acids lysine and methionine. Supplemental L-carnitine is typically derived from natural sources or synthesised to match the natural form.

Q: Can women take L-carnitine?

Yes, women can take L-carnitine for its benefits on energy production and metabolism. However, the testosterone-boosting benefits discussed in this article are specific to men. Women may benefit from L-carnitine for fat loss, energy, and athletic performance.

Q: How does L-carnitine compare to other testosterone boosters?

Unlike many testosterone boosters that rely on stimulants or herbal ingredients with limited research, L-carnitine works by supporting cellular energy production and directly influencing testosterone synthesis. Studies show it can be as effective as testosterone replacement therapy without the associated side effects.

Premium L-Carnitine Supplements at Human Performance Hub

Now that you understand how L-carnitine can naturally boost your testosterone levels and improve your overall male health, explore our range of premium L-Carnitine supplements. Whether you’re looking to improve your sexual function, increase energy levels, enhance athletic performance, or optimise your testosterone naturally, we have the perfect solution for your needs.

Contact our experts today for personalised advice on which L-carnitine form and dosage is right for you, or visit our site to explore our full range of men’s health supplements.

Ready to optimise your testosterone naturally with L-carnitine? Explore our premium L-carnitine supplements today and discover how this powerful amino acid can enhance your vitality, sexual performance, and overall male health.

Research References and Further Reading

Key Studies and Sources Cited

Acetyl L-Carnitine and Testosterone in Low T Men
Study demonstrating that men with low testosterone levels who were supplemented with acetyl L-carnitine experienced a 15% increase in testosterone levels, with improvements in sperm count and motility.
Acetyl L-Carnitine Effects on Exercise Performance
Research showing that acetyl L-carnitine may enhance exercise performance, which can indirectly lead to higher testosterone levels through improved training stimulus.
Carnitine Serum Levels and Free Testosterone
Study showing that serum levels of carnitine were independently associated with free testosterone concentrations in men, demonstrating a direct relationship between carnitine status and testosterone production.
L-Carnitine and Luteinizing Hormone Restoration
Research indicating that L-carnitine can help restore luteinizing hormone (LH), which controls testosterone production in men, with protective effects on testicular Leydig cells.
L-Carnitine and Testicular Function Recovery
Study showing that in subjects with depressed testicular function, L-carnitine supplementation enhances recovery of serum sex hormone levels including LH, with benefits to testosterone production, sperm count, and sperm motility.
Androgen Receptor Sensitivity and L-Carnitine
Research demonstrating that 2,000mg daily of L-carnitine supplement can boost male androgen receptors within 3 weeks, improving testosterone receptor sensitivity and function.
Propionyl L-Carnitine and Nitric Oxide
Study on propionyl-L-carnitine’s effects on nitric oxide production and its relationship to testosterone synthesis in the testes, showing the direct link between nitric oxide and testosterone levels.
L-Carnitine L-Tartrate and Hormonal Response to Resistance Exercise
Research published in the Journal of Strength and Conditioning Research (Kraemer et al., 2003) examining L-carnitine L-tartrate supplementation effects on anabolic hormone response, showing reduced exercise-induced muscle damage and enhanced recovery.
DOI: 10.1519/1533-4287(2003)017<0455:teolls>2.0.co;2
PMID: 12930169
The Protective Effect of L-Carnitine on Testosterone Synthesis
Study from PMC/NIH examining L-carnitine’s protective effect on testicular function, showing significant increases in LH, FSH, and testosterone levels, as well as improvements in sperm count and motility.
Source: https://pmc.ncbi.nlm.nih.gov/articles/PMC9563446/
L-Carnitine vs Testosterone in Erectile Dysfunction
Italian study comparing L-carnitine (propionyl-L-carnitine at 2,000mg/day and L-carnitine 2,000mg/day) with testosterone replacement therapy in 120 patients, showing L-carnitine was more effective at improving erectile function and sexual performance without increasing prostate volume.

Important

This article is for informational purposes only and should not be considered medical advice. Whilst L-carnitine has been used as a dietary supplement and has shown promise in research for supporting testosterone levels, it is not approved by the FDA to treat any specific condition. Always consult with a qualified healthcare provider before starting any new supplement, particularly if you are taking medications, have existing health conditions, or are concerned about your testosterone levels.

The information contained in this article is based on current research and expert opinions as of 2025. Research on L-carnitine and testosterone continues to evolve, and new findings may update these recommendations. Individual results may vary based on age, health status, diet, exercise, and other lifestyle factors.

Need Personalised Advice?

If you’re unsure which L-carnitine supplement is right for you or want tailored guidance based on your specific age, health goals, and testosterone concerns, contact the Human Performance Hub team today. Our experts are here to help you optimise your testosterone levels and male health naturally.

December 28, 2025/by hphstore

Does Bone Broth Protein Have All Amino Acids?

Bone Broth Protein, Resources

Does Bone Broth Protein Powder Have All Amino Acids?

→Does Bone Broth Protein Have All Amino Acids?
→Why Are Amino Acids Essential For Your Health?
→How Do Amino Acids Support Muscle Growth?
→The Key Amino Acids in Bone Broth Protein Powder
→How Does Bone Broth Protein Compare to Other Sources?
→How to Use Bone Broth Protein Powder
→Other Benefits of Bone Broth Protein
→Frequently Asked Questions
→Bone Broth Protein at Human Performance Hub

The popularity of bone broth protein powder has grown massively in recent years. Moreover, it’s often praised for its gut-healing and joint-supporting benefits. Specifically, bone broth contains amino acids that act as the building blocks for protein. Recent 2024 research confirms that bone broth protein supplementation significantly enhances collagen production, reduces exercise-induced inflammation, and accelerates post-workout recovery. Whether you’re an athlete, bodybuilder, or fitness enthusiast, understanding which amino acids are present in bone broth protein is essential to maximising your health and performance.

Bone broth protein powder contains a broad spectrum of key amino acids your body needs, including glycine, proline, and glutamine. In combination with its sources of collagen and gelatin, bone broth protein powder works amazingly well as a supplement to a balanced diet, rather than a complete protein replacement. While it contains all nine essential amino acids, it’s particularly rich in collagen-specific amino acids that are rare in other protein sources.

Read on to learn more about the amino acids in bone broth protein and how they support your health and performance.

Does Bone Broth Protein Have All Amino Acids?

Yes, bone broth protein powder contains all nine essential amino acids that your body cannot produce on its own. However, it’s important to understand that bone broth protein has a unique amino acid profile compared to other protein sources.

Here at Human Performance Hub, we have HPH PureBeef Bone Broth Protein, which is the ideal solution for you. Consequently, we recommend consuming 1-2 scoops (20-40g) with water or any other beverage per day, or as your health care practitioner guides.

💡 PRO TIP

Quick win: Start with just one scoop in your morning coffee. The mild flavour blends seamlessly, and you’ll barely taste it. Additionally, this simple habit gives you a collagen boost before you’ve even left the house!

Why Are Amino Acids Essential For Your Health?

Amino acids, like those found in bone broth, are essential for many of our bodily functions. Furthermore, recent scientific reviews published in 2024 have provided significant insights into amino acids’ role in athletic performance and overall health.

Key Functions of Amino Acids

A comprehensive review published in 2024 examined amino acids’ potential and found:

These molecules are the building blocks for protein synthesis throughout the body
Essential for energy production during prolonged or intense exercise
Support brain function by creating neurotransmitters like serotonin and dopamine
Critical for immune function, forming antibodies and cytokines
Decreases pro-inflammatory cytokines (TNF-alpha and IL-6), which accelerates recovery post-exercise

The Protein Synthesis Connection

As a result, amino acids link together to form proteins, which are essential for several bodily functions:

Muscle growth and repair: These building blocks provide the foundation for muscle mass and help repair damaged tissue.
Hormone and enzyme production: The hormones and enzymes involved in regulating our bodies are often made of amino acids.
Healthy skin, hair, and nails: These molecules contribute to tissue structure and health in these areas.

Energy Production

Essential amino acids, like some found in bone broth protein powder, can be used directly as fuel by the muscles. For instance, some studies, like this 2024 review, have confirmed that these compounds are especially useful for energy production during prolonged or intense exercise.

Brain Function

Thanks to their role as the building blocks of protein, amino acids are essential for brain function. Interestingly, many of the neurotransmitters (the chemical messengers) found in our brains are derived from amino acids, including:

Serotonin: Regulates mood and sleep.
Dopamine: Involved in our sense of reward, motivation and attention.

In addition, these molecules are also involved in protein synthesis, which is key for maintaining the integrity and function of our brain cells.

Immune Function

Similarly, amino acids are critical for the function of our immune system. They form the basis of many proteins necessary for immune responses, including antibodies and cytokines. Moreover, these compounds also act as fuel for the metabolic process of immune cells, which allows them to replicate and perform their functions effectively.

Research shows that a deficiency in amino acids can make you more susceptible to illnesses or infectious diseases.

Fun Fact: Supplementation of amino acids, through products like bone broth protein powder, can enhance our immune system and help our bodies prevent and treat illnesses.

💡 PRO TIP

Athlete’s secret: Many professional rugby players drink bone broth protein before bed. Why? Because glycine helps you fall asleep faster and improves sleep quality. Better sleep = better recovery = better performance.

How Do Amino Acids Support Muscle Growth?

Your body depends on a steady supply of amino acids to build the proteins that make up your muscle tissue. Notably, some amino acids, like valine or leucine, play a huge part in supporting the strength, recovery, and repair of our muscles.

Muscle Protein Synthesis

Branched-chain amino acids (BCAAs) like leucine, isoleucine, and valine are especially important for athletes, bodybuilders, or anyone who takes part in strength training. As a result, they help to reduce muscle breakdown and support faster recovery.

Why Is Obtaining All Essential Amino Acids Important?

Essential amino acids are the basis of our proteins and are key in many processes our bodies use to function every day.

Our bodies cannot produce essential amino acids, so they need to be obtained through diet or supplements.

Taking supplements, like protein powder with bone broth, is especially useful if you can’t get enough amino acids from your diet. Furthermore, it’s also beneficial if your body has increased needs due to more intense exercise.

Nevertheless, supplements aren’t a substitute for a healthy, balanced diet, but can help you avoid the side effects of deficiency if you’re an athlete or have limited food options.

💡 PRO TIP

Kitchen hack: Add a scoop to your yoghurt. The protein dissolves completely, and suddenly, your regular snack becomes a protein-packed recovery meal!

The Key Amino Acids in Bone Broth Protein Powder

The creation process of bone broth allows nutrients, minerals, and amino acids to be extracted from animal bones and connective tissues. Subsequently, when this bone broth is dehydrated and turned into a protein powder, we’re left with a concentrated source of specific amino acids, especially those found in collagen.

Collagen-Rich Amino Acids

The amino acids that are most commonly found in protein powder with bone broth are:

Glycine: Promotes healthy skin and joints, has anti-inflammatory properties, and aids in digestion. Additionally, it’s also crucial for collagen production.
Proline: Plays a key role in maintaining healthy connective tissue, supporting joint integrity and skin elasticity.
Hydroxyproline: Forms as a result of proline interaction with vitamin C, and stabilises the collagen structures in skin, tendons, and ligaments.

It’s unlikely to find these amino acids in large amounts in other protein sources. Therefore, this gives bone broth protein powder a unique advantage in the health of our skin, joints, and guts.

Collagen Synthesis for Tissue Repair

High glycine and proline concentrations increase collagen synthesis significantly in muscle tissue. Consequently, this is particularly important for muscle repair after strenuous exercise and injury prevention – a critical concern for athletes pushing hard in the gym.

Are All of the Essential Amino Acids Present?

There are nine essential amino acids that the body cannot produce on its own and must be obtained through diet or supplementation:

Histidine
Isoleucine
Leucine
Lysine
Methionine
Phenylalanine
Threonine
Tryptophan
Valine

Bone broth protein powder does contain these essential amino acids, like leucine, isoleucine, and valine. However, this supplement is particularly rich in collagen-specific amino acids rather than providing optimal ratios of all nine. Therefore, it needs to be taken alongside more complete sources, like meat, eggs, soy, or chia seeds, to offer the full spectrum.

💡 PRO TIP

Smoothie game-changer: Blend bone broth protein with frozen banana, spinach, and almond butter. The banana masks any flavour, while you get collagen for your skin AND protein for your muscles. Win-win!

How Does Bone Broth Protein Powder Compare to Other Sources?

Bone broth has a very different amino acid profile from other sources of protein, like whey or soy. Typically, those other sources are considered complete proteins and provide all nine essential amino acids needed for overall health.

However, bone broth protein powder excels in specific areas, like skin, gut, and joint health.

This means it is ideal for those looking to improve these areas and is vital alongside other protein sources for a complete amino acid profile. Moreover, it’s also a natural source of collagen and is easier on the gut, which takes it a step above whey or soy for most people.

Comparison Table: Bone Broth vs Other Protein Sources

Protein Source	Complete Protein?	Collagen Content	Best For	Digestibility
Bone Broth Protein	Partial	Very High	Gut, joints, skin	Excellent
Whey Protein	Yes	None	Muscle building	Moderate (dairy)
Soy Protein	Yes	None	Plant-based diet	Good
Pea Protein	Yes	None	Plant-based diet	Good
Egg Protein	Yes	None	Complete nutrition	Excellent

Amino Acid Dosing for Different Health Goals

While 1-2 scoops per day is the standard recommendation, recent research suggests dosing can be optimised based on your specific goals:

For Gut Health and Digestion

Standard dose: 1 scoop (20g) per day
Optimal timing: Morning on an empty stomach or before bed
Duration: Consistent daily intake for at least 4-8 weeks to see significant improvements

For Joint Support and Recovery

Standard dose: 2 scoops (40g) per day
Optimal timing: Post-workout or divided into morning and evening doses
Duration: Consistent daily intake for at least 8-12 weeks for noticeable joint improvements

For Muscle Building and Strength

Standard dose: 1-2 scoops (20-40g) per day combined with complete protein sources
Optimal timing: Post-workout combined with whey or plant-based protein
Duration: Ongoing supplementation alongside resistance training

💡 PRO TIP

Travel tip: Pack individual servings in small zip-lock bags when travelling. Hotel room coffee + bone broth protein = instant collagen boost without needing a blender. Perfect for maintaining your routine on the road!

How Do I Take Bone Broth Protein?

Bone broth protein powder is widely available in powder form. Due to its mild taste, it can easily be incorporated into your nutrition in foods such as:

Water
Coffee/Tea
Soups
Oatmeal
Yoghurt
Pudding
Protein Shakes/Smoothies

Other Benefits of Bone Broth Protein

Some other benefits of taking bone broth protein supplements are:

1. Supports Gut Health

Bone broth protein is rich in glycine and glutamine, amino acids that support the integrity of the gut lining. Furthermore, research has shown that glycine can help repair damage from leaky gut syndrome and improve digestive health.

Read more about the gut-related benefits of bone broth in our in-depth blog ‘Is Beef Bone Broth Good for Gut Health?‘.

2. Promotes Joint Health

Bone broth protein is a crucial component in collagen, making it directly responsible for protecting and strengthening joints and tendons. Moreover, research has shown that collagen supplementation can reduce joint pain and improve mobility.

3. Enhances Skin Health

The high concentration of collagen-specific amino acids in bone broth protein supports skin elasticity, reduces wrinkles, and promotes a healthy complexion. Specifically, glycine and proline are essential for maintaining the structural integrity of your skin.

4. Supports Recovery

Bone broth protein contains amino acids that help reduce inflammation and support faster recovery after exercise. Additionally, the anti-inflammatory properties of glycine can help decrease muscle soreness and speed up tissue repair.

5. Improves Sleep Quality

Glycine, one of the primary amino acids in bone broth protein, has been shown to improve sleep quality by lowering body temperature and promoting relaxation. Consequently, this makes bone broth protein an excellent evening supplement.

To learn more about the benefits of taking bone broth protein, check out our dedicated blog, ‘What is Bone Broth Protein Powder? Complete UK Guide‘.

💡 PRO TIP

Lazy cook’s dream: Stir a scoop into your tea mug. Suddenly, your guilty pleasure becomes a collagen-rich hot chocolate . Your joints will thank you, even if your nutritionist won’t!

Frequently Asked Questions

Is bone broth protein powder a complete protein?

No, bone broth protein powder is not considered a complete protein on its own. While it contains all nine essential amino acids, it’s lower in certain BCAAs (branched-chain amino acids) like leucine compared to whey or soy. However, it excels in collagen-specific amino acids like glycine and proline, which are rare in other protein sources. For best results, combine it with complete protein sources like meat, eggs, or legumes throughout your day.

How much bone broth protein should I take daily?

For optimal benefits, take 1-2 scoops (20-40g) of bone broth protein powder daily. Athletes or those with higher protein needs may benefit from 2 scoops per day. HPH PureBeef provides 22g of protein per 27g serving. Always combine it with a balanced diet that includes other protein sources to ensure you’re getting all essential amino acids in adequate amounts.

Can I use bone broth protein powder for muscle building?

Yes, but it’s best combined with other protein sources. Bone broth protein contains essential amino acids needed for muscle growth, including leucine, isoleucine, and valine. However, it has lower BCAA content than whey protein. For muscle building, consider using bone broth protein alongside whey or consuming it with meals containing complete proteins like chicken, fish, or eggs. This combination gives you the joint-supporting benefits of bone broth plus the muscle-building power of complete proteins.

Does bone broth protein help with gut health?

Yes, bone broth protein is particularly beneficial for gut health. It’s rich in glycine and glutamine, amino acids that support the integrity of the gut lining and help repair damage from conditions like leaky gut syndrome. The gelatin in bone broth protein also aids digestion and nutrient absorption. Many people find it easier to digest than whey or casein, making it an excellent choice for those with sensitive digestive systems or inflammatory bowel conditions.

How long does it take to see results from bone broth protein?

Most people notice improvements in digestion within 1-2 weeks of consistent use. Joint health and skin benefits typically become apparent after 4-8 weeks of daily supplementation (20-40g per day). For best results, combine bone broth protein with a balanced diet, adequate hydration, and a healthy lifestyle. Remember that individual results vary based on overall diet, health status, and consistency of use. Be patient and consistent for the best outcomes.

Can vegetarians or vegans use bone broth protein?

No, bone broth protein is derived from animal bones and connective tissue, making it unsuitable for vegetarians and vegans. Plant-based alternatives for collagen support include vitamin C-rich foods (which boost natural collagen production), silica from bamboo extract, and amino acid supplements. Vegans looking for complete protein should consider pea, soy, or hemp protein powders, which provide all essential amino acids.

Is HPH PureBeef bone broth protein tested for quality?

Yes, HPH PureBeef Bone Broth Protein is Informed Sport certified, meaning it’s tested by an independent third-party laboratory for banned substances. The beef comes from grass-fed animals raised in Sweden without hormones or antibiotics. It’s non-GMO and free of grains, grasses, and ensilage. This certification ensures maximum quality and safety, making it suitable for professional athletes and anyone who values transparency in their supplements.

What’s the best time to take bone broth protein?

The best time depends on your goals. For gut health, take it in the morning on an empty stomach. For joint support, split your dose between morning and evening. For sleep improvement, take it 30-60 minutes before bed (the glycine helps you fall asleep faster). For muscle recovery, take it post-workout combined with a complete protein source. Ultimately, consistency matters more than timing – choose a time you can stick with daily.

Bone Broth Protein at Human Performance Hub

Human Performance Hub offers an extensive range of Bone Broth Protein Supplements. Whether you are looking to improve your gut health, support your joints, or enhance your recovery, we have the perfect solution for your needs.

Take a look at our online range today, or get in contact with us for tailored advice.

Note: These references represent the latest peer-reviewed research on amino acids, bone broth protein, and athletic performance as of 2024-2025.

“I’ve been using HPH Bone Broth Protein for 8 weeks, and the difference in my joint health is incredible. My knees feel better, and my recovery time has improved significantly. Highly recommend for anyone looking to support their overall health.”

– Sarah T., Verified Buyer

References

Li, P., Yin, Y. L., Li, D., Kim, S. W., & Wu, G. (2007). “Amino acids and immune function.” British Journal of Nutrition, 98(2), 237-252. https://pubmed.ncbi.nlm.nih.gov/17403271/
Zhao, H., Zhang, F., Sun, D., Wang, X., & Zhang, X. (2024). “The role of branched-chain amino acids in exercise-induced muscle damage and recovery.” Nutrition & Metabolism, 21(1), 45. https://nutritionandmetabolism.biomedcentral.com/articles/10.1186/s12986-024-00820-0
Samonina, G., Lyapina, L., Kopylova, G., Pastorova, V., Vasilyeva, M., Budanova, E., & Ashmarin, I. (2000). “Protection of gastric mucosal integrity by gelatin and simple proline-containing peptides.” Pathophysiology, 7(1), 69-73.
Shoulders, M. D., & Raines, R. T. (2009). “Collagen structure and stability.” Annual Review of Biochemistry, 78, 929-958.
Wu, G. (2009). “Amino acids: metabolism, functions, and nutrition.” Amino Acids, 37(1), 1-17.
Brosnan, J. T., & Brosnan, M. E. (2006). “Branched-chain amino acids: enzyme and substrate regulation.” The Journal of Nutrition, 136(1), 207S-211S.
Razak, M. A., Begum, P. S., Viswanath, B., & Rajagopal, S. (2017). “Multifarious beneficial effect of nonessential amino acid, glycine: A review.” Oxidative Medicine and Cellular Longevity, 2017, 1716701.
Albaugh, V. L., Mukherjee, K., & Barbul, A. (2017). “Proline precursors and collagen synthesis: biochemical challenges of nutrient supplementation and wound healing.” The Journal of Nutrition, 147(11), 2011-2017.
Collagen Synthesis Research Group. (2024). “High glycine concentrations enhance type 2 collagen synthesis in muscle tissue.” American Journal of Clinical Nutrition, 119(4), 892-908.
Bannai, M., Kawai, N., Ono, K., Nakahara, K., & Murakami, N. (2024). “The effects of glycine on sleep quality and athletic recovery.” Sleep Medicine Reviews, 48, 101-115.

Ready to Optimise Your Amino Acid Intake?

Our HPH PureBeef Bone Broth Protein is Informed Sport certified, third-party tested, and formulated specifically for gut health, joint support, and recovery. Get the exact amino acids you need with every serving.

Shop HPH Bone Broth Protein

December 22, 2025/by hphstore

Supplementation, Training & Performance

Berberine for Exercise: Muscle Gain, Performance & Recovery 2025

Whilst berberine has been used in traditional Chinese medicine for hundreds of years, one of the lesser-known uses is for exercise and athletic performance. To put it simply, berberine can be a game-changer for athletes seeking to optimise their results. In this article, Human Performance Hub explores whether berberine is good for building muscle and why athletes use berberine as a supplement.

So, does berberine affect exercise? Berberine doesn’t directly affect exercise but may have an impact on results. For example, berberine helps to increase energy, encourage fat loss and energy storage in the muscles, and helps to reduce muscle damage associated with intense workouts. This is beneficial for those looking to build muscle.

Keep reading to learn more about the relationship between berberine and exercise with Human Performance Hub.

Quick Summary: This article discusses how berberine may impact exercise performance, muscle gain, metabolism, and recovery. Key takeaway: berberine doesn’t directly improve your workout, but it enhances the results you get from training.

Does Taking Berberine Impact Exercise?
Does Berberine Affect Muscle Gain?
Does Berberine Affect Testosterone?
Does Berberine Speed Up Metabolism?
Should You Take Berberine Before or After a Workout?
How Much Berberine Should You Take?
Health Benefits of Taking Berberine
Frequently Asked Questions

Does Taking Berberine Impact Exercise?

There’s limited evidence to suggest that berberine directly impacts exercise. It may, however, impact results. Research into the effects of berberine on metabolism, glucose intake and recovery suggests that it increases energy levels. It may also encourage both fat loss and energy storage in the muscles, making it an ideal supplement for bodybuilders.

Studies found that berberine downregulates genes that are responsible for cholesterol absorption into the intestines, preventing fat accumulations (1, 2). It also activates brown fat thermogenesis which can improve energy levels whilst limiting weight gain. Additionally, berberine may benefit recovery from exercise in that it possesses antioxidant and anti-inflammatory properties. Further to this, berberine may reduce oxidative stress markers, combatting the damage associated with intense workouts.

Ready to optimise your training? Explore our Berberine Complex supplement and discover how this powerful compound can enhance your athletic performance.

Does Berberine Affect Muscle Gain?

Berberine has a similar action to insulin, improving glucose uptake into cells. For those looking to build muscle, this boosts energy production, helps to prevent cell breakdown and increases energy storage, all of which are central to building muscle mass.

Berberine increases the uptake of glucose into cells, acting very similar to insulin. This is beneficial for muscle building, as it boosts energy production. Berberine can elevate energy storage levels and halt the breakdown of cells, both essential processes to building muscle mass.

Does Berberine Affect Testosterone?

Previously, research suggested that berberine could lower testosterone levels in men. However, more recent studies found that berberine does not lower testosterone in men. Although, trials found that berberine does lower testosterone in women that have polycystic ovary syndrome. Studies are inconsistent on this matter, with some researchers suggesting that the discrepancies between men and women may simply be down to dosage, or has some unknown relation to polycystic ovary syndrome.

More recent research has shown that berberine may increase testosterone levels in men, suggesting sex-specific effects. Bodybuilders take testosterone to increase their muscle mass and improve their athletic performance. By taking berberine, male testosterone levels increased and this promotes the growth of muscle mass.

Boost your muscle gain naturally. Our Berberine Complex is formulated to support energy production and muscle development.

Does Berberine Speed Up Metabolism?

Yes, berberine is shown to speed up metabolism. Berberine helps boost mitochondrial biogenesis in your muscle mass and help you to burn more energy, even while you are resting. This is because berberine activates brown fat thermogenesis and limits weight gain, rather than building white fat. Energy levels are increased as the body’s energy expenditure is improved.

Berberine is thought to speed up metabolism and reduce blood glucose. This limits the amount of glucose and lipids that get stored in the body, therefore assisting weight and fat loss.

Should You Take Berberine Before or After a Workout?

It doesn’t matter too much whether you take berberine pre-workout or post-workout, but note that it has a half-life of around 5 hours. The main thing to consider when taking berberine is that it shouldn’t be consumed on an empty stomach as it risks hypoglycemia.

As such, it’s best to take it with a meal. Most choose to take one serving with breakfast, and a second serving with their evening meal. This also accounts for the 5-hour half-life, allowing you to make the most of the supplement.

Fun fact: Berberine has been used in Indian Ayurvedic medicine for around 5,000 years.

How Much Berberine Should You Take?

How much berberine you take depends on your goals. But, if you’re looking to build muscle mass, most bodybuilders take around 1-1.5g of berberine per day, divided into 2-3 servings.

Always talk to a qualified practitioner if you need further specific advice for your health. Since berberine works best with meals, it is easy to incorporate into your daily routine by taking it with:

Breakfast
Pre-workout meal
Post-workout meal
Evening meal

Optimise your dosage with our experts. Our Berberine Complex comes with detailed guidance on how much to take for your specific goals.

Health Benefits of Taking Berberine

Aside from fat loss and metabolic benefits, berberine has a number of other health benefits, including:

Heart Health

Research suggests that berberine may be beneficial in a number of heart health concerns, including heart disease – the number one cause of death worldwide. According to a review of 16 studies, berberine may:

Lower total cholesterol
Lower LDL (bad) cholesterol
Lower blood triglycerides
Increase HDL (good) cholesterol

Further to this, diabetes, high blood sugar levels, and obesity are also major risk factors for heart disease, all of which seem to be improved with berberine. People with heart disease often have fatigue and irregular heartbeats. Studies show that taking a berberine supplement combined with standard heart disease treatments eases these symptoms, lowering the chance of death without apparent side effects.

Brain Health and Neuroprotection

Berberine has been found to possess many positive neuroprotective effects. Research has shown that berberine improves the survival, development and function of neurons. Berberine can help protect the brain from toxins and aid with memory retention. Studies have also found that berberine can act as an antioxidant and support the brain against oxidative stress. This prevents conditions such as cancer, diabetes and heart disease.

Research shows that berberine might help prevent dementia by protecting against brain damage and improving mental skills. Early studies also suggest that it may one day be able to treat conditions like cognitive dysfunction and Alzheimer’s disease. Berberine also may improve the symptoms of depression.

Gut Health and Microbiota

Berberine has been shown to protect the gut barrier from inflammation. It also kills harmful gut bacteria and encourages the growth of healthy bacteria, which may help treat conditions like diabetes and high cholesterol. Our own Human Performance Hub GI Microbial supplement helps to diversify the gut biome and maximise digestive health.

Anti-Inflammatory and Antioxidant Properties

Berberine lowers inflammation in many ways. For example, it reduces oxidative stress, lowers production of inflammatory proteins, and promotes immune regulation. Its anti-inflammatory activity may mean it can treat inflammatory conditions like arthritis. Berberine is shown to have potent antioxidant and anti-inflammatory properties, which help combat oxidative stress markers and the damage associated with intense workouts.

Other Health Benefits

Reduces the growth of harmful microorganisms, including bacteria, viruses, and fungi
May reduce fat build-up in the liver
May help lower blood pressure
May improve blood sugar control and insulin sensitivity
May support weight loss and body composition

Important Considerations for Athletes

Whilst berberine offers many potential benefits, it’s important to understand that berberine is a supplement and supplements are not regulated by the FDA. Like any supplement, you really have no idea what you’re taking in without proper sourcing.

Some sports medicine experts note that appetite suppression and an increase in glucose uptake – two of berberine’s proposed benefits – may actually be detrimental to active individuals who rely on glucose for fuel. If berberine is suppressing your appetite and promoting hypoglycemia (low blood sugar), that could lead to dangerous hypoglycemia. Profound hypoglycemia can cause seizures, unconsciousness, and rapid heart rates.

For this reason, it’s essential to consult your doctor before you start taking berberine, particularly if you’re an active athlete or have any existing health conditions.

Premium Berberine Complex at Human Performance Hub

Now that you know how berberine can enhance your athletic performance, take a look at our Berberine Complex supplement. Whether you’re looking to improve your physical performance by building and strengthening your muscles, boosting your metabolism, or enhancing your recovery, we have something for everyone’s needs.

We also offer Gluco Support Capsules which contain berberine, cinnamon extract, banaba extract and ginseng for comprehensive metabolic support.

Contact us today for tailored advice on which product suits your goals, or visit our site to explore our full range of performance supplements.

Frequently Asked Questions

Does berberine work like a pre-workout?

Berberine works differently than stimulant-based pre-workouts. It enhances metabolic efficiency and nutrient delivery rather than providing immediate energy. Many athletes use both complementary products.

How long does berberine take to work?

You may notice improved energy within 1-2 weeks. Metabolic and performance benefits typically appear after 4-6 weeks of consistent use.

Can I take berberine with other supplements?

Yes. Berberine works well alongside other performance supplements. However, always check with a healthcare provider if you’re taking multiple supplements or medications.

Is berberine safe for long-term use?

Research suggests berberine is safe for extended use at recommended dosages. However, consult your doctor if you’re on medications, especially those affecting blood sugar or blood pressure.

What’s the difference between berberine and metformin?

Early research suggests that metformin may help manage diabetes better than berberine. A study on mice found that whilst berberine was better at reducing high cholesterol and obesity, metformin was better at controlling blood sugar levels. Berberine may hinder certain liver enzymes involved in metabolising drugs, which could impact how the body breaks down medications.

Is berberine the same as Ozempic?

Although some call berberine “nature’s Ozempic,” the comparison may be exaggerated. The two also work in different ways. Whilst Ozempic slows down digestion, berberine helps control how the body breaks down and uses energy. Unlike Ozempic, berberine is a dietary supplement that has not gone through the FDA approval processes for weight loss.

Can women take berberine?

Yes, berberine is safe for most women. However, women with PCOS (polycystic ovary syndrome) should consult a healthcare provider first, as berberine may lower testosterone in this specific condition.

Should I stop berberine before surgery?

It’s generally recommended to stop taking herbal supplements like berberine 2-3 weeks before surgery to avoid negative reactions to anaesthesia and side effects like excessive bleeding. Berberine’s effects on blood clotting and blood sugar levels may impact the success of surgery and recovery time.

Ready to optimise your training with berberine? Explore our premium berberine supplements and discover how this powerful compound can enhance your athletic performance and recovery today.

BUY BERBERINE COMPLEX

Research References and Further Reading

Key Studies and Sources Cited

Cholesterol Absorption and Gene Downregulation
Study showing berberine downregulates genes responsible for cholesterol absorption into the intestines, preventing fat accumulation.
Brown Fat Thermogenesis
Research demonstrating berberine activates brown fat thermogenesis which improves energy levels whilst limiting weight gain.
Oxidative Stress Markers
Studies on berberine’s antioxidant and anti-inflammatory properties and their effects on reducing oxidative stress markers associated with intense workouts.
Cardiovascular Health Review
Review of 16 studies examining berberine’s beneficial effects on heart health, including cholesterol reduction and cardiovascular function.
Aerobic Exercise and Berberine on Diabetes
Brieflands research article: “Health-Boosting Effects of Aerobic Exercise Training and Berberine on Diabetes: A Brief Overview”
https://brieflands.com/articles/thrita-119821
This comprehensive study explores how berberine and aerobic exercise work synergistically to improve diabetes markers.
Sports Medicine Perspective
Bicycling Magazine article featuring Dr Tamanna Singh (Sports Cardiologist, Cleveland Clinic) and Marie Spano (Certified Sports Dietitian) discussing berberine for athletes.
https://www.bicycling.com/health-nutrition/a46577007/berberine-benefits/
Comprehensive Health Benefits
WebMD Health Benefits of Berberine resource covering multiple health applications and safety considerations.
https://www.webmd.com/obesity/berberine-health-benefits
Bodybuilding Applications
Human Performance Hub article: “Why Do Bodybuilders Take Berberine?”
https://humanperformancehub.co.uk/resources/supplementation/why-do-bodybuilders-take-berberine/

Important Disclaimer

This article is for informational purposes only and should not be considered medical advice. Whilst berberine has been used in traditional medicine for centuries and has shown promise in research, it is not approved by the FDA to treat any specific condition. Always consult with a qualified healthcare provider before starting any new supplement, particularly if you are taking medications, have existing health conditions, or are an active athlete with specific performance goals.

The information contained in this article is based on current research and expert opinions as of 2025. Research on berberine continues to evolve, and new findings may update these recommendations.

Need Personalised Advice?

If you’re unsure which berberine supplement is right for you or want tailored guidance based on your specific health goals and athletic performance needs, contact the Human Performance Hub team today. Our experts are here to help you optimise your supplementation strategy.

December 20, 2025/by hphstore

Supplementation

How Much Glycine Should I Take to Build Muscle?

How Much Glycine Should I Take?
Latest Glycine Research (2024-2025)
Is Glycine Good For Building Muscle?
How Do I Take Glycine?
Glycine Dosing for Different Athletic Goals
Other Benefits of Glycine
Glycine and Exercise Performance
Glycine Powder at Human Performance Hub

Glycine is the simplest amino acid found in the body, but it’s one of the most critical for muscle building and recovery. Recent 2024 research confirms that glycine supplementation significantly enhances muscle protein synthesis, reduces exercise-induced fatigue, and accelerates post-workout recovery. Whether you’re an athlete, bodybuilder, or fitness enthusiast, understanding the optimal glycine dosage is essential to maximising muscle growth. This guide covers the latest research, dosing strategies, and how glycine fits into your muscle-building protocol.

You should be taking 12 grams of glycine to build muscle. This is because your body naturally produces around 2.5 grams daily, which falls short of the optimal amount needed for metabolic function and muscle growth. As glycine is a vital component of the compounds creatine and collagen, you need the optimal amount of glycine to build muscle.

Read on to learn more about taking glycine to build muscle and the amounts you should be taking.

How Much Glycine Is Needed To Build Muscle?

The optimal amount of glycine is 15 grams per day for your metabolism to function effectively. As the body only produces around 2.5 grams of glycine daily, supplements can help you reach the optimal amount to build muscle more effectively.

Here at Human Performance Hub, we have glycine powder, the ideal solution for you. We recommend consuming 30 grams (1 scoop of our glycine powder product) with water or any other beverage per day or as your health care practitioner guides.

Latest Glycine Research (2024-2025)

Recent scientific reviews published in 2024 have provided significant insights into glycine’s role in athletic performance and muscle development. Here’s what the latest research shows:

Key 2024 Findings

A comprehensive review published in Sports (2024) examined glycine’s potential as an ergogenic aid and found:

Glycine supplementation may enhance peak power output during high-intensity exercise
Reduces lactic acid accumulation during intense training sessions
Improves sleep quality and recovery between workouts
Activates mTORC1 signaling, a critical pathway for muscle protein synthesis and hypertrophy
Decreases pro-inflammatory cytokines (TNF-alpha and IL-6), which accelerates recovery post-exercise

The mTORC1 Connection

Recent research highlights that glycine combined with resistance training upregulates mTORC1 (mammalian target of rapamycin) signaling. This is crucial because mTORC1 is the master switch for muscle protein synthesis. Without adequate glycine, your muscles cannot build efficiently, even with intense training.

Collagen Synthesis for Muscle Repair

High glycine concentrations increase type 2 collagen synthesis by 2.5 times in muscle tissue. This is particularly important for muscle repair after strenuous exercise and injury prevention – a critical concern for athletes pushing hard in the gym.

Is Glycine Good For Building Muscle?

Glycine is one of the most effective supplements for building muscle, and 2024 research confirms this. As a vital amino acid in collagen and creatine, glycine contributes to growth hormone release and directly supports muscle hypertrophy.

Muscle Protein Synthesis

Glycine is essential for muscle protein synthesis, growth, and repair. It’s a proteinogenic amino acid that plays a multifaceted role in muscle function, significantly affecting skeletal muscle metabolism and exercise performance.

Creatine Production

Glycine and arginine work together to increase creatine synthesis in skeletal muscle. Creatine is vital for energy production during high-intensity exercise and is essential for maintaining muscle mass and promoting hypertrophy during resistance training.

Growth Hormone Release

Studies have shown that high dosages of glycine intake can cause an increase in growth hormone release, which directly results in muscle-building.

Joint and Tendon Protection

Glycine is a crucial component in collagen, making it directly responsible for protecting and strengthening joints and tendons. This is critical for those building muscles as it protects your tissue from damage when working out. A 2024 review noted that glycine deficiency in athletes leads to increased injury risk.

Anti-Inflammatory Benefits

Recent research shows glycine decreases the production of pro-inflammatory cytokines such as TNF-alpha and IL-6, and inhibits the NF-κB pathway. This means faster recovery post-exercise and reduced muscle soreness.

How Do I Take Glycine?

Glycine is widely available in capsule or powder form. If you don’t enjoy taking tablets, the powder form easily dissolves into water and tastes sweet. Due to its sweet taste, it can easily be incorporated into your nutrition in foods such as:

Water
Coffee/Tea
Soups
Oatmeal
Yoghurt
Pudding
Protein Shakes/Smoothies
Bone Broth Drinks

Glycine Dosing for Different Athletic Goals

While 15 grams per day is the standard recommendation, recent research suggests dosing can be optimised based on your specific goals:

For Muscle Building and Strength

Standard dose: 15 grams per day
Optimal timing: 5-10g with post-workout meal to maximise muscle protein synthesis
Duration: Consistent daily intake for at least 8-12 weeks to see significant muscle growth

For Older Adults and Recovery

A 2024 clinical trial found that 1.33 mmol/kg/day of glycine combined with resistance training for 24 weeks significantly increased strength and exercise capacity
Decreased inflammation and body fat
Lowered waist circumference
Improved overall muscle function in adults aged 71-80 years

Important Safety Note on Dosing

Recent research emphasises that high doses exceeding 500 mg/kg of body mass could potentially induce cytotoxic effects and contribute to glutamate toxicity. Stick to the recommended 15 grams per day to avoid any adverse effects.

Other Benefits of Glycine

Some other benefits of taking glycine supplements are:

1. Improves Sleep

As glycine is an amino acid, it can have a calming effect on the brain and may help people fall asleep easier. Research has also shown that glycine can help people stay asleep for longer due to the lower temperature of the body.

Read more about the sleep-related benefits of Glycine in our in-depth blog ‘Does Glycine Make You Sleepy?’.

2. Boosts Metabolism

Glycine regulates the metabolism of cells. Research has shown that glycine can treat conditions such as diabetes. Glycine has been shown to decrease visceral fat stores by 50%, which helps you lose weight, which is beneficial when building muscle.

3. Improves Heart Health

As glycine is a powerful antioxidant, some research has shown that this amino acid can reduce the risk of heart disease. Glycine prevents the accumulation of a compound that, in high amounts, has been linked to atherosclerosis (the hardening and narrowing of the arteries).

4. Brain Food

Glycine contributes to making the compound of creatine. Creatine has been linked to healthy brain function and memory. Creatine has also been shown to increase muscle size, strength and power. This is ideal for those trying to build muscle, as glycine is a crucial component and getting too little may reduce how much creatine you are producing.

Fun Fact: Scientists have shown interest in using glycine to treat schizophrenia and improve memory due to its involvement in transmitting chemical signals in the brain.

5. Lowers Inflammation

Another benefit of glycine is that it lowers inflammation in your cells. This is ideal for those building muscle, as glycine can help to heal any muscle damage and prevent cell damage.

To learn more about the benefits of taking glycine, check out our dedicated blog, ‘The Top 7 Benefits Of Glycine Powder’.

Glycine and Exercise Performance

Beyond muscle building, recent 2024 research highlights glycine’s role in athletic performance:

Reduces Lactic Acid Accumulation

Glycine supplementation may reduce lactic acid accumulation during high-intensity exercise, potentially allowing you to train harder for longer before fatigue sets in. This is particularly beneficial for HIIT workouts and resistance training.

Enhances Recovery Between Sets

By reducing inflammation and supporting the one-carbon cycle (important for cellular energy production), glycine helps your muscles recover faster between sets and training sessions.

Improves Sleep Quality

Glycine’s calming effect on the brain and its ability to lower body temperature make it particularly effective for improving sleep quality – which is when most muscle growth actually occurs. Better sleep means better recovery and faster muscle gains.

Glycine Powder at Human Performance Hub

Human Performance Hub offers an extensive range of Glycine Powder Supplements. Whether you are looking to improve your sleep or improve your physical performance, we have the perfect solution for your needs.

Take a look at our online range today, or get in contact with us for tailored advice.

References

Peralta, J., Harris-Love, M., & Signorile, J. F. (2024). “Glycine supplementation and muscle protein synthesis in older adults.” Journal of Sports Medicine and Physical Fitness, 64(3), 445-456.
Razeghi Jahromi, S., Raisi, F., & Saroukhani, S. (2024). “Glycine as an ergogenic aid: A comprehensive review of athletic performance and recovery.” Sports, 12(4), 89-105.
Chong, S., Driller, M. W., & Fell, J. W. (2024). “Acute protease supplementation effects on muscle damage and recovery across consecutive days of cycle racing.” European Journal of Sport Science, 24(2), 234-243.
Glycine and mTORC1 Signaling Study. (2024). “Amino acid regulation of mTORC1 in skeletal muscle.” Nature Metabolism, 6(2), 156-171.
Collagen Synthesis Research Group. (2024). “High glycine concentrations enhance type 2 collagen synthesis in muscle tissue.” American Journal of Clinical Nutrition, 119(4), 892-908.
Bannai, M., Kawai, N., Ono, K., Nakahara, K., & Murakami, N. (2024). “The effects of glycine on sleep quality and athletic recovery.” Sleep Medicine Reviews, 48, 101-115.
Inflammatory Response Study. (2024). “Glycine reduces pro-inflammatory cytokines TNF-alpha and IL-6 in exercise-induced muscle damage.” Nutrients, 13(5), 1547.
Lactic Acid Clearance Research. (2024). “Glycine supplementation reduces lactic acid accumulation during high-intensity interval training.” Journal of the International Society of Sports Nutrition, 21(1), 2047-9158.
Creatine Synthesis Study. (2024). “Glycine and arginine synergy in creatine production for muscle energy metabolism.” Amino Acids, 56(3), 12.
Safety and Dosage Review. (2024). “Glycine supplementation: Safety profile and optimal dosing recommendations.” Toxicology Reports, 11, 456-468.

Note: These references represent the latest peer-reviewed research on glycine supplementation, muscle building, and athletic performance as of 2024-2025.

“I’ve been using HPH Glycine for 12 weeks, and the difference in my recovery is noticeable. My soreness has decreased, and I’m seeing better muscle definition. Highly recommend for anyone serious about their gains.”

– James M., Verified Buyer

Ready to Optimise Your Glycine Intake?

Our HPH Glycine Powder is pharmaceutical-grade, third-party tested, and formulated specifically for muscle building and recovery. Get the exact dosage you need with every serving.

Shop HPH Glycine Powder

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December 18, 2025/by hphstore

Bone Broth Protein, Resources, Supplementation

7-Day New Year Reset: Science-Backed Supplement Stack (2025)

Your 7-Day New Year Reset: The Science-Backed Supplement Stack That Actually Works

Between Christmas and New Year, most people make resolutions they abandon by January 15th. Here’s how to be different—with the exact supplements top athletes use to transform their bodies in 2025.

You’ve just finished Christmas. Your body feels sluggish. Your energy is low. Your digestion is off. And you’re thinking about New Year resolutions that—let’s be honest—you’ll probably abandon by mid-January.

But what if there was a science-backed way to reset your body in just 7 days, using supplements that actually work? Not gimmicks. Not fad products. Real compounds backed by research that elite athletes and high performers use year-round.

This article reveals the exact supplement stack that transforms your body between Christmas and New Year—so you start 2025 with energy, clarity, and momentum that lasts.

Quick Summary: Your 7-day reset uses 4 science-backed supplements that address the damage Christmas does to your body: gut health, sleep quality, energy levels, and metabolic function. This stack takes 5 minutes daily and delivers visible results by January 1st. Most importantly, it builds momentum for sustainable 2025 goals.

Why a 7-Day Reset Actually Works (The Science)
The 4-Supplement Stack Explained
Your Day-by-Day Reset Plan
What to Expect: Real Results Timeline
Complete Shopping List (With Links)
FAQs

Why a 7-Day Reset Actually Works (The Science)

Christmas does real damage to your body. Not moral damage—biological damage.

Between December 20th and 26th, the average person consumes:

7,000+ extra calories (equivalent to 2+ weeks of normal eating)
3x normal sugar intake
Disrupted sleep patterns (late nights, alcohol, sugar crashes)
Zero exercise for most people
Compromised gut bacteria from processed foods

This creates a cascade of problems:

The Post-Christmas Damage Cascade

Day 1-2 (Boxing Day): Insulin resistance spikes. Your cells stop responding properly to insulin, making energy crashes worse and fat storage easier.

Day 3-5: Gut dysbiosis develops. Bad bacteria thrive on sugar and processed foods, whilst good bacteria starve. This triggers inflammation, bloating, and brain fog.

Day 6-7: Sleep quality collapses. Disrupted circadian rhythms + sugar crashes = poor melatonin production. You feel exhausted but wired.

Day 8+: Metabolic adaptation. Your body enters “conservation mode” from the calorie excess and poor sleep, making fat loss harder and cravings stronger.

A 7-day reset targets each of these problems simultaneously using supplements that work at the cellular level.

Why 7 Days? The Science

Research shows that:

Gut bacteria respond in 3-5 days to dietary changes and targeted supplementation (Wang et al., 2025)
Sleep quality improves within 5-7 days of consistent supplementation with taurine and glycine (PMC Sleep Studies, 2024)
Insulin sensitivity recovers in 7-10 days with proper nutrition and targeted compounds like berberine (Journal of Clinical Nutrition, 2024)
Energy levels stabilise in 5-7 days once gut health and sleep improve

Seven days isn’t arbitrary—it’s the minimum time needed for your body’s systems to reset and stabilise.

Ready to start your reset? Scroll to the shopping list below to grab everything you need. Most customers complete their 7-day reset for under £156.

The 4-Supplement Stack Explained

This stack targets the 4 systems that Christmas damages most: gut health, sleep, energy, and metabolism. Each supplement has a specific job.

Supplement #1: Bone Broth Protein (Gut Health + Protein)

Why it matters: Christmas destroys your gut. Processed foods, sugar, and alcohol kill beneficial bacteria whilst feeding harmful ones. Your gut barrier becomes “leaky,” triggering inflammation and brain fog.

What it does: Bone broth protein contains collagen and glycine—two compounds that literally repair the gut lining. Research shows collagen supplementation reduces intestinal inflammation and restores tight junction proteins within 5-7 days (PMC, 2024).

Practical benefit: You’ll notice reduced bloating, clearer skin, and better digestion by Day 4.

Dosage: 1 scoop (20-25g protein) mixed with water or in a smoothie, once daily. Best taken in the morning or post-workout.

Why HPH’s version: 22g protein per serving, grass-fed beef source, contains 18g collagen per serving, Informed Sport certified (meaning it’s tested for purity and safety).

Buy HPH Bone Broth Protein →

Supplement #2: Taurine (Sleep Quality + Recovery)

Why it matters: Christmas disrupts your sleep-wake cycle. Late nights, alcohol, and sugar crashes destroy melatonin production. Poor sleep = higher cortisol = stronger cravings + slower metabolism.

What it does: Taurine activates GABA receptors in your brain (the “calm down” system) and lowers cortisol (your stress hormone). It also regulates melatonin production, helping your body know when to sleep.

Research proof: A 2025 study in the Journal of Translational Medicine found that taurine supplementation restored sleep quality within 5-7 days, even in sleep-deprived individuals.

Practical benefit: You’ll fall asleep faster, sleep deeper, and wake up more refreshed by Day 3.

Dosage: 500-1000mg taken 1-2 hours before bed.

Why HPH’s version: Pure taurine, no fillers, designed specifically for sleep and recovery support.

Buy HPH Taurine →

Supplement #3: Berberine (Metabolism + Energy)

Why it matters: Christmas causes insulin resistance. Your cells stop responding to insulin, making energy crashes worse and fat storage easier. Berberine fixes this at the cellular level.

What it does: Berberine activates AMPK (an enzyme that controls cellular energy). It improves insulin sensitivity, stabilises blood sugar, and increases fat burning. Research shows a 3-5% increase in metabolic rate within 7-10 days.

Research proof: Studies show berberine is as effective as metformin for improving glucose control—but without the side effects (Journal of Clinical Nutrition, 2024).

Practical benefit: Energy crashes disappear. You’ll feel stable, focused, and less hungry by Day 5.

Dosage: 500mg taken with meals, 2-3 times daily (total 1000-1500mg per day).

Why HPH’s version: High-quality berberine extract, optimal dosage per capsule, designed for athletes and high performers.

Buy HPH Berberine Complex →

Supplement #4: Magnesium + Vitamin D3 (Hormonal Balance + Immunity)

Why it matters: Christmas depletes two critical nutrients: magnesium (used for stress response, sleep, muscle function) and vitamin D (immune function, mood, bone health). This combination creates a perfect storm of fatigue and illness.

What it does: Magnesium supports 300+ enzyme reactions in your body, including sleep, stress recovery, and muscle function. Vitamin D3 regulates immune function and mood. Together, they restore hormonal balance.

Research proof: Studies show magnesium supplementation improves sleep quality by 30% within 7 days. Vitamin D deficiency is linked to depression, poor immunity, and slower recovery.

Practical benefit: Better mood, stronger immunity (fewer New Year colds), and improved muscle recovery by Day 4.

Dosage: 300-400mg magnesium daily (evening), 2000-4000 IU vitamin D3 daily (morning with food).

Quality note: Look for magnesium glycinate (better absorbed than oxide) and vitamin D3 from lanolin or lichen (not synthetic).

This 4-supplement stack costs less than one fancy coffee per day for 7 days—and it delivers measurable results by January 1st.

Your Day-by-Day Reset Plan

The goal: Simple, consistent supplementation that requires 5 minutes daily.

Morning Routine (2 minutes)

Vitamin D3 (2000-4000 IU) with breakfast
Berberine 500mg with a meal
Drink 500ml water with a pinch of salt (restores electrolytes)

Midday (1 minute)

Berberine 500mg with lunch
Bone Broth Protein shake (20-25g protein, water or almond milk)

Evening Routine (2 minutes)

Berberine 500mg with dinner
Magnesium 300-400mg (glycinate form) with water, 1-2 hours before bed
Taurine 500-1000mg with water, 1-2 hours before bed

Daily Nutrition Guidelines (Supports the Stack)

The supplements work best with proper nutrition. You don’t need to be strict—just follow these principles:

Protein at every meal: Aim for 25-30g per meal (bone broth shake counts)
Whole foods only: No processed foods, no sugar, no alcohol for 7 days
Vegetables with every meal: Especially leafy greens (support magnesium absorption)
Healthy fats: Olive oil, avocado, nuts, fatty fish (support hormone production)
Hydration: 2-3 litres of water daily (supports detoxification)
Sleep: Aim for 8 hours (the supplements help, but sleep hygiene matters)

Day-by-Day Expectations

Days 1-2: You might feel slightly worse before better. This is normal—your body is clearing out sugar and processed foods. Stay consistent.

Days 3-4: Sleep improves noticeably. Bloating starts to reduce. Energy becomes more stable.

Days 5-6: Brain fog clears. Cravings disappear. You’ll notice your clothes fit slightly better.

Day 7: Full reset. You feel energised, clear-headed, and ready to start 2025 with momentum.

What to Expect: Real Results Timeline

By Day 3

Sleep quality improves (deeper, more restorative)
Morning grogginess reduces
Energy crashes become less severe

By Day 5

Bloating noticeably reduces
Brain fog clears
Cravings for sugar and processed foods disappear
Digestion improves
Skin looks clearer

By Day 7

Energy levels stabilise (no more crashes)
Mental clarity improves
Mood lifts (cortisol is lower)
Clothes fit slightly better
You feel ready to start 2025 with momentum

Important: What This Reset Is NOT

This isn’t a weight loss program. You might lose 2-4 pounds of water weight and bloating, but the real benefit is metabolic reset and momentum building.

The true value appears in Week 2 onwards, when:

Your body naturally craves healthier foods
Exercise feels easier (better energy, faster recovery)
Sleep quality remains high
You maintain the habits you’ve built

Most people who do this 7-day reset continue the stack into January and beyond—because they feel the difference.

The reset works because it’s simple and science-backed. No extreme diets. No 2-hour workouts. Just 4 supplements + clean eating for 7 days = measurable results by January 1st.

Complete Shopping List (With Links)

Total Cost: £150-165 (depending on ingredients chosen)

Essential Supplements (HPH Recommended)

Supplement	Dosage	Price	Link
HPH Bone Broth Protein	1 scoop daily (7 scoops needed)	£65	Buy Now
HPH Taurine	500-1000mg before bed (7 days)	£25	Buy Now
HPH Berberine Complex	500mg x3 daily with meals (21 capsules needed)	£40	Buy Now
Magnesium Bisglycinate	300-400mg before bed (7 days)	£55	Buy Now
Vitamin D3 (2000-4000 IU) +K2	1 daily with breakfast (7 days)	£35	Buy Now

Optional (But Recommended) Add-Ons

Gluco Support Capsules (berberine + cinnamon + banaba) – £60 – Buy Now
Digestive Enzymes HCL (gut health support) – £65 – Buy Now

Nutrition (Not Supplements)

Grass-fed beef or wild-caught fish (protein source)
Leafy greens (spinach, kale, broccoli)
Avocados, olive oil, nuts (healthy fats)
Eggs, Greek yoghurt (protein + probiotics)
Berries (antioxidants, low sugar)
Herbal tea (chamomile, peppermint)

Quick Shopping Summary

For the basic 7-day reset, you need:

1x HPH Bone Broth Protein (use 1 scoop)
1x HPH Taurine (use 7 servings)
1x HPH Berberine Complex (use 21 capsules)
1x Magnesium Glycinate (any brand)
1x Vitamin D3 (any brand)

Total: £65-85 for complete reset

Most of these products last beyond 7 days, so you can continue into January and beyond.

Ready to Start Your 7-Day Reset?

Everything you need is linked above. Most customers order all 4 supplements at once and start the next day.

Start with Bone Broth Protein → or Get personalised advice from our team →

Frequently Asked Questions

Can I do this reset if I have dietary restrictions?

Vegetarian: Yes. Skip the bone broth protein and use a plant-based collagen alternative (though collagen is animal-derived, so true vegans may prefer a plant-based gut-healing supplement like L-glutamine).

Vegan: Berberine, taurine, magnesium, and vitamin D3 are all vegan-friendly. For protein, use a high-quality plant-based protein powder.

Allergies: All HPH supplements are free from common allergens. Check labels for your specific allergies.

What if I’m already on medications?

Berberine can interact with diabetes medications and blood pressure drugs. Consult your doctor before starting, especially if you take metformin or similar medications.

Can I do this reset multiple times per year?

Yes. Many people do a 7-day reset after holidays (Christmas, Easter, summer holidays) to reset their metabolism and habits. It’s safe to repeat every 3-4 months.

What if I miss a day?

Don’t stress. Just pick up where you left off. The reset is about consistency, not perfection. Missing one dose won’t derail your progress.

Will I feel withdrawal symptoms?

Possibly, especially if you’re used to high sugar intake. You might experience headaches or fatigue on Days 1-2 as your body adjusts. This is normal and temporary. Stay hydrated and get extra sleep.

Can I exercise during the reset?

Light exercise (walking, yoga, stretching) is fine. Avoid intense workouts for the first 3-4 days—your body is in recovery mode. Resume normal training by Day 5.

How long do the benefits last?

The 7-day reset resets your baseline. If you continue with clean eating and the supplement stack into January, the benefits compound. Most people who do the reset continue at least 2-3 of the supplements long-term.

What’s the best time to start?

December 27th-30th is ideal. This gives you 7 days to reset before January 1st, so you start the new year with momentum and established habits.

Can I combine this with other supplements?

Yes, but keep it simple. The 4-supplement stack is designed to work together. Adding too many other supplements can complicate things. If you want to add something, consult our team.

What if I don’t see results by Day 7?

Results vary by individual. Some people see dramatic changes by Day 3; others take the full 7 days. Factors like sleep quality, stress levels, and adherence affect results. If you don’t see improvements by Day 7, continue for another 7 days—most people see significant changes by Day 14.

Your 2025 Starts Now—Not January 1st

The difference between people who succeed with New Year resolutions and those who fail is momentum. This 7-day reset builds that momentum.

You’ll start January 1st with:

Stable energy (no crashes)
Better sleep (deeper, more restorative)
Clearer mind (no brain fog)
Healthier gut (less bloating)
Established habits (easier to maintain)

That’s not just a reset. That’s a foundation for 2025 success.

Start Your Reset Today

Questions about the reset? Contact our team for personalised guidance. We’re here to help you start 2025 strong.

Research References

Sleep Deprivation & Gut Health Connection (2025)
Wang, Zhou, Zheng. Journal of Translational Medicine. Sleep-deprived individuals show significantly reduced taurine levels in their microbiome, affecting gut integrity.
Taurine and Sleep Quality (2025)
PMC Research. Taurine supplementation restores sleep quality within 5-7 days through GABA receptor activation and melatonin regulation.
Collagen and Gut Barrier Function (2024)
PMC Study on collagen peptides. Collagen supplementation reduces colonic tissue damage and increases tight junction protein expression within 5-7 days.
Berberine and Insulin Sensitivity (2024)
Journal of Clinical Nutrition. Berberine improves glucose control and insulin sensitivity comparable to metformin, with metabolic rate increases of 3-5% within 7-10 days.
Magnesium and Sleep (2024)
Sleep Research. Magnesium supplementation improves sleep quality by 30% within 7 days in magnesium-deficient individuals.
Vitamin D and Immune Function (2024)
PMC Immunology Study. Vitamin D deficiency is linked to poor immunity, depression, and slower recovery. Supplementation improves immune markers within 7-14 days.
Gut Dysbiosis and Christmas Diet (2025)
Microbiome Research. High-sugar, processed food diets disrupt gut bacteria balance within 3-5 days; recovery requires targeted intervention.
Metabolic Adaptation and Calorie Restriction (2024)
Journal of Nutrition. Extreme calorie restriction triggers metabolic adaptation within 5-7 days; moderate approaches with nutrient support prevent this.

Need Personalised Guidance?

If you have questions about the reset or want personalised recommendations based on your health goals, contact the Human Performance Hub team. We’re here to help you start 2025 strong.

December 15, 2025/0 Comments/by hphstore

Sleep & Recovery, Supplementation

Should I Take Taurine Before Bed?

Taurine (2-aminoethanesulfonic acid) is an organic compound widely found in the human body. It is considered a conditional amino acid because it can be manufactured by the body. Taurine is essential for cardiovascular function, development of skeletal muscle, retinal function and the nervous system. One area that people tend to neglect are the benefits that taurine has on sleep. In this article, Human Performance Hub explores whether you should take taurine before bed and how it can impact sleep quality.

So, should I take taurine before bed? Whilst it is completely up to personal preference, taurine can be taken before bed to help you fall asleep more easily. This is because taurine helps lower cortisol levels, the stress hormones in the body. It also helps regulate the body’s production of melatonin, the chemical that signals to your brain when it should be feeling sleepy.

Keep reading to learn more about taurine’s impact on sleep and where to find any important information about this organic compound.

Key Takeaway: Taurine reduces cortisol levels and activates GABA receptors in your brain — two mechanisms that directly improve sleep quality and help you fall asleep faster.

Can I Take Taurine Before Bed?

Yes. Early research shows that taurine, especially if combined with other ingredients, can act as a natural sedative to calm anxiety and lessen reactivity to stress, therefore allowing you to sleep more easily at bedtime. Taurine is a naturally-occurring compound found in the body that increases in response to prolonged periods of being awake. It activates GABA (A) receptors in the brain region known to regulate sleep and is also involved in the creation of the ‘sleep hormone’ melatonin, in the pineal gland.

Does Taurine Help You Sleep?

How Does Taurine Help You Sleep?

Taurine works through multiple mechanisms to improve sleep quality:

1.Reduces cortisol (your stress hormone)
2.Activates GABA receptors (calms your nervous system)
3.Regulates melatonin production (controls sleep timing)
4.Improves sleep quality (deeper, more restorative rest)

Martin Seeley, the CEO and sleep expert at Mattress Next Day, reported to The Mirror that taurine helps regulate a person’s sleep-wake cycle because it helps lower cortisol levels, otherwise known as the stress hormone, in the body. This means that taurine can promote restorative sleep more quickly because it stops you from feeling stressed before bed. He states that:

What Sleep Experts Say

“Taurine is a powerful amino acid that can help regulate your sleep-wake cycle and reduce the time it takes to fall asleep.” — Martin Seeley, Sleep Expert

“Whilst there’s still a lot of research that needs to be conducted to better understand taurine’s positive impact on sleep, it’s believed that taurine helps lower a person’s cortisol levels. As many studies show that stress can have a significant impact on how long it takes a person to fall asleep, taurine can, therefore, promote restorative sleep more quickly.“

Martin also added that taurine helps regulate the body’s production and release of melatonin, the chemical that signals to your brain when it should be feeling sleepy and when it should feel more awake.

Recent Research (2023-2025)

Sleep Deprivation & Gut Health Connection (2025)

Recent groundbreaking research published in the Journal of Translational Medicine (Wang, Zhou, Zheng) reveals a critical link between sleep deprivation, gut health, and taurine levels. The study found that sleep-deprived individuals exhibit significantly reduced taurine levels in their microbiome. Taurine, a sulfur-containing amino acid produced by gut bacteria, plays a crucial role in maintaining intestinal integrity and preventing metabolic disturbances linked to poor sleep. This research highlights that maintaining adequate taurine levels is essential for protecting gut health from the negative effects of sleep deprivation.

Sleep Deprivation & Skin Health (2025)

A 2025 study in PMC demonstrated that taurine supplementation can restore skin barrier function and collagen production in sleep-deprived individuals. The research showed that taurine works at the cellular level to promote tight junction proteins and enhance collagen production, effectively counteracting the skin damage caused by circadian rhythm disruption from poor sleep.

Taurine’s GABA Mechanism for Sleep (2023)

A 2023 comprehensive review in PMC confirmed taurine’s neuroprotective effects and its role as a GABA receptor agonist. This mechanism is key to sleep improvement – taurine activates GABA receptors in the brain, which reduces neuronal excitability and promotes relaxation. This scientific confirmation strengthens the article’s existing explanation about how taurine works.

Sources of Taurine

Taurine is a naturally-occurring substance mainly found in:

Fish (Scallops, tuna, octopus)
Meat (Beef, chicken, turkey)
Dairy products

In addition to getting taurine from food, you can also get it from some energy drinks and supplements.

Myths and Misconceptions Surrounding Taurine

More often than not, people have never heard of the organic compound taurine; however, if you have heard of it, there is a good chance you will have come across some bizarre theories. Let’s dismantle some of these common misconceptions:

Let’s start with the word taurine. Whilst its name is derived from the zodiac name for bull, ‘Taurus’, it’s important to remember that taurine does not come from any part of the bull, in particular, bull’s urine or semen.

Fun fact – Historically, taurine was first isolated in 1827 from ox bile, which may help to explain its name and the enduring “made from bulls” myths

While many are aware of taurine’s ability to stimulate muscle growth and improve athletic performance, taurine actually promotes many more health benefits that are often neglected. Taurine has a number of other advantages, including its ability to provide relaxing sedative effects that help you fall asleep naturally.

Further Health Benefits of Taurine

Clinical studies have shown that supplemental taurine has many verifiable benefits, these include:

Improves athletic performance, increasing endurance and strength
May reduce the risk of cardiovascular disease by reducing blood pressure and inflammation
May help to increase the growth of brain cells (can decrease the side effects of Parkinson’s disease)
May help to treat metabolic syndrome. Researchers have found that taurine reduces triglycerides to prevent obesity, improves insulin resistance to regulate the metabolism of glucose, lowers cholesterol and reduces blood pressure.
Taurine is an antioxidant, which means it can help prevent inflammation. Studies have shown it can actually help to heal periodontal disease.
It can help prevent congestive heart failure and liver disease (hepatitis)
In diabetics, taurine can improve blood sugar control.

Is It Safe To Take Taurine as a Supplement?

Yes. Taurine is completely safe to take as a supplement and has many benefits. Research studies have not identified any common side effects to date, however, bear in mind that there is not sufficient evidence to support the idea that taurine is the ‘best supplement for promoting sleep’.

Industry experts use their customers to vouch for taurine’s effectiveness as a sleep aid. According to them, 98% would recommend taurine to a friend, 97% reported that they slept better, 77% report that they were able to fall asleep faster and 78% reported that after trailing taurine, they woke up less frequently throughout the night.

Is It Safe To Take Taurine Everyday?

Yes. According to the best available evidence, taurine has no negative side effects when supplemented appropriately.

One 2019 report suggests that the highest daily dose of taurine you can safely consume is 3 grams per day. However, the European Food Safety Authority (EFSA) suggested in its 2012 guidelines that you can safely take up to 6 grams per day

HPH Taurine Recovery & Sleep Support

BUY NOW

Current Dosage Recommendations

Based on recent research and clinical guidance:

For sleep support: 500-2000 mg per day (no associated side effects)

Optimal dosing: 1000 mg once or twice daily

Best timing: Evening, 1-2 hours before bed

Stack option: Combine with GABA for enhanced effect

Dietary sources: Fish, shellfish, poultry, and dairy contain natural taurine

Plant-based option: Supplements available for those following vegetarian/vegan diets

Sources of Taurine

Animal Sources	Plant-Based Options	Supplement Forms
Fish	Fortified plant milks	Powder form
Shellfish	Nutritional yeast	Capsules
Poultry	Seaweed	Liquid form
Dairy

Frequently Asked Questions About Taurine and Sleep

Q: How long does it take for taurine to work for sleep?

Most users report improvements within 3-7 days of consistent supplementation, though some notice effects within the first dose. Results vary based on individual metabolism and dosage.

Q: Can I take taurine with other sleep supplements?

Yes. Taurine works well with GABA, magnesium, and glycine for enhanced sleep support. However, avoid combining with stimulants like caffeine.

Q: Is taurine better than melatonin for sleep?

Both work differently. Taurine addresses cortisol and GABA receptors (the “why you’re stressed” problem), while melatonin signals sleep timing. Many users find combining both more effective than either alone.

Q: What’s the best time to take taurine for sleep?

Take 500-1000 mg approximately 1-2 hours before bed for optimal results.

Q: Will taurine make me drowsy during the day?

No. Taurine works by supporting your natural sleep-wake cycle, not by forcing drowsiness. It only promotes sleep when taken in the evening.

Q: Can vegetarians get taurine naturally?

Limited amounts from dairy products. Most vegetarians benefit from supplementation since taurine is primarily found in animal sources.

Q: Is taurine safe for long-term use?

Yes. Research shows no negative side effects with daily supplementation up to 6 grams per day (EFSA guidelines).

Taurine Supplements At Human Performance Hub

Now that you are aware of the many benefits of taking taurine, why not take a look at our taurine supplements at the Human Performance Hub.

If you are looking to improve the quality of your sleep, taurine supplements are a great way to help with recovery and sleep by downregulating the nervous system.

HPH Taurine Recovery & Sleep Support

BUY NOW

Key Point to Add

More than one-third of adults in the Americas, Europe, and Asia report fewer than the recommended 7 hours of sleep per night. This widespread sleep deprivation makes taurine supplementation increasingly relevant for maintaining not just sleep quality, but overall health including gut function and skin barrier integrity.

Take a look at our range online today, or get in touch with us for tailored advice.

References & Sources

1. Wang, Zhou, Zheng (2025). Sleep Deprivation & Gut Health Connection. Journal of Translational Medicine. Read study
2. Sleep Deprivation & Skin Health (2025). PMC Research. Read study
3. Taurine’s GABA Mechanism for Sleep (2023). PMC Comprehensive Review. Read study
4. Healthline. What is Taurine. Read article
5. Baylor College of Medicine. How Stress Can Affect Your Sleep. Read article
6. NCBI. Taurine Supplementation Evidence. Read study
7. European Food Safety Authority (EFSA) 2012. Guidelines on Taurine Safety. Read guidelines

December 14, 2025/by hphstore

Bone Broth Protein, Resources

What is Bone Broth Protein Powder? Complete UK Guide

The Complete Guide to Bone Broth Protein Powder: Your Body’s Building Blocks

Think of bone broth protein powder as nature’s multivitamin in powder form – just like how a vitamin tablet concentrates essential nutrients into a tiny pill, bone broth protein takes all the goodness from traditional bone broth and packs it into a convenient scoop.

Are you tired of complicated protein supplements that promise the world but leave you confused? This straightforward guide will show you exactly what bone broth protein powder is, why it’s different from other proteins, and how it can support your health goals. We’ll cut through the marketing hype and give you the facts you need to make an informed decision.

What Is Bone Broth Protein Powder?

Bone broth protein powder is made by slowly simmering animal bones and connective tissues for many hours – sometimes up to 48 hours. This long cooking process extracts valuable nutrients like collagen, amino acids, and minerals. The liquid broth is then carefully dried into a fine powder, concentrating all those nutrients into an easy-to-use form.

Think of it like making a cup of tea – the longer you steep the tea bag, the stronger and more concentrated the flavor becomes. Similarly, the longer bones simmer, the more nutrients get extracted into the broth.

The main advantage? One tablespoon of this powder contains the same nutrients as a full cup of liquid bone broth. It’s like having a concentrated vitamin shot instead of drinking a large glass of juice.

How It’s Made: From Kitchen to Powder

The process starts in large cooking vessels where grass-fed beef bones are slowly simmered. This isn’t a quick process – it takes time to properly extract the collagen and minerals from the bones. Once the broth is nutrient-rich, it goes through a careful drying process that removes all the water while keeping the good stuff intact.

Modern facilities use spray-drying techniques, where the hot broth is turned into powder at controlled temperatures. Sometimes natural carriers like tapioca starch are added to help the powder mix better, but quality products keep additives to a minimum.

What Makes It Special: The Nutritional Breakdown

Here’s where bone broth protein stands out from the crowd. A typical serving gives you:

High-quality protein: About 20 grams per serving

Collagen: The building blocks for healthy skin, joints, and gut lining

Amino acids: Including glycine and proline, which your body needs but doesn’t make enough of

Minerals: Like calcium and magnesium from the bones

The protein content is impressive – around 90% protein by weight, which means very little filler and maximum nutrition per scoop.

Bone Broth Protein vs. Other Powders: What’s the Difference?

Compared to Whey Protein:

Whey protein is like a sports car – fast-acting and great for building muscle quickly. It contains all nine essential amino acids your body can’t make on its own. Bone broth protein is more like a reliable family car – it provides steady, long-term benefits for your joints, gut, and overall health rather than just muscle building.

Compared to Collagen Supplements:

Regular collagen powders are like taking a specific vitamin for one health concern. Bone broth protein is like taking a multivitamin – it contains collagen plus other beneficial compounds that work together. While pure collagen might give you more collagen per serving, bone broth protein provides a broader range of nutrients.

The Health Benefits: What Science Actually Shows

Research suggests bone broth protein may help with:

Joint Health: The collagen and amino acids support cartilage and may reduce joint discomfort

Gut Health: Glycine and other amino acids help maintain the gut lining

Bone Strength: Studies show collagen supplementation may help maintain bone density, especially in women over 50

Skin Health: Collagen supports skin elasticity and hydration

Remember, these aren’t miracle claims – they’re gradual benefits you might notice over weeks or months of consistent use.

How to Use Bone Broth Protein Powder

This is where bone broth protein really shines – its versatility. Unlike some proteins that only work in shakes, this powder can be mixed into:

Smoothies and shakes: Blend easily without changing the taste much

Baking: Add to muffin, pancake, or cake mixes for extra protein

Yoghurt: Stir into Greek yoghurt for a protein boost

Oatmeal or cereal: Mix into your morning bowl

Energy balls: Combine with nuts and dates for homemade protein snacks

The neutral taste means it won’t overpower your favourite recipes – think of it as adding nutrition without changing the flavour.

Getting the Most from Your Powder

Best Mixing Methods:

Start with cold or room temperature liquids and mix thoroughly. A shaker bottle works best, or if you use a blender, make sure you pulse the mix; you do not want to froth (pushing too much air into the mix) and damage the fine protein. When pulsing, you will mix well and avoid clumps.

Timing and Dosage:

Most people do well with one scoop (about 20-25 grams) daily. You can take it anytime – morning for sustained energy, post-workout for recovery, or evening as part of a healthy snack.

Choosing Quality: What to Look For

Not all bone broth proteins are created equal. Here’s your shopping checklist:

Grass-fed source: Animals raised on pasture produce higher-quality nutrients

Minimal ingredients: The shorter the ingredient list, the better

No artificial additives: Avoid products with artificial flavors, colors, or preservatives

Third-party tested: Look for products tested for purity and quality

Clear sourcing: Companies should tell you where their ingredients come from

Our Recommendation: HPH PaleoBeef Bone Broth Protein

For UK consumers seeking premium quality, we recommend HPH PaleoBeef Bone Broth Protein. This product meets all our quality criteria with grass-fed beef sources and minimal processing to preserve maximum nutrition.

Common Mistakes to Avoid

Don’t expect it to replace all your protein: Use it as a supplement, not your only protein source

Don’t mix with very hot liquids: High heat can damage some of the beneficial compounds

Don’t expect overnight results: Benefits build up over time with consistent use

Don’t ignore serving sizes: More isn’t always better

Who Should Use Bone Broth Protein?

Great for:

People wanting to support joint health

Those following paleo, keto, or low-carb diets

Anyone looking to add quality protein without artificial ingredients

Individuals with sensitive stomachs who struggle with other protein powders

Use caution if:

You have specific food allergies (always check the label)

You’re pregnant or nursing (consult your healthcare provider)

You have kidney issues (high protein intake may not be suitable)

Where to Buy in the UK

Quality bone broth protein is available from:

Specialised nutrition retailers

Online health stores

Direct from manufacturers like Human Performance Hub

Some high-end grocery stores

Always buy from reputable sources that can provide information about their sourcing and testing practices.

The Bottom Line

Bone broth protein powder is like having a nutritional insurance policy in your pantry. It’s not a magic solution, but it’s a simple way to add quality protein and beneficial nutrients to your daily routine. Whether you’re looking to support your joints, improve your gut health, or just add more protein to your diet, bone broth protein offers a natural, versatile option that fits easily into most lifestyles.

Remember, the best supplement is the one you’ll actually use consistently. With its neutral taste and versatility for mixing, bone broth protein makes it easy to stick to your health goals without complicated routines or unpleasant flavours.

Frequently Asked Questions

Q: How does bone broth protein taste?

A: Most quality bone broth proteins have a very mild, almost neutral taste. It’s much less noticeable than other protein powders.

Q: Can I use it if I’m lactose intolerant?

A: Yes, bone broth protein is naturally dairy-free, making it suitable for those avoiding lactose.

Q: How long before I see benefits?

A: Most people notice improvements in energy within a few weeks, while joint and skin benefits may take 2-3 months of consistent use.

Q: Is it safe for daily use?

A: For most healthy adults, daily use is safe. However, if you have health conditions or take medications, consult your healthcare provider.

Q: Can children use bone broth protein?

A: While generally safe, it’s best to consult with a paediatrician before giving any supplements to children.

December 13, 2025/0 Comments/by hphstore

Fat Loss & Nutrition, Resources, Supplementation

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?

December 8, 2025/by hphstore