Healthcare Woman

Creatine – effects in women

What is creatine? 

Creatine is a protein composed of 3 amino acids (single protein building blocks) of arginine, glycine and methionine. Creatine occurs naturally in human muscles. You can also find it in food in white meat, red meat and fish. 


Here you can find creatine – CLICK 


Creatine increases the supply of phosphocreatine in your muscles. Phosphocreatine is a storage of quickly available energy. This release energy is from phosphocreatine in the form of ATP (adenosine triphosphate). ATP is the fuel for every single cell! 

Your muscles can naturally accumulate around 120 grams of creatine, but with the help of supplementation you can increase its amount to 150 g. Is it worth doing? 

Creatine – effects of use in women 

Creatine is associated with bodybuilders? If you want to have a firm, muscular body, you can also benefit from supplementation with this compound. 

Creatine is especially recommended for those who practice sports requiring short, intense efforts. The main effect of its use is to increase the muscles’ ability to produce energy during a violent effort (the so-called spurts). 

Creatine will therefore work for anyone who 

exercises at the gym, 

runs sprints, 

he plays team games that require quick reactions (eg volleyball, squash). 

If you care about visualizing your muscles, shapely arms, thighs or a flat stomach, creatine will help you achieve this goal more strongly. 

Other effects of creatine use are 

increasing muscle mass (primarily by retaining water), 

stimulating muscles to grow, 

protection of muscles against excessive disintegration, 

acceleration of regeneration after training, 

reduction of muscle acidification. 

Effective dosage of creatine 

Do not be afraid that after introducing supplementation with creatine, your muscles will grow to a monstrous size. Even low doses can significantly improve performance during strength training. Muscles have a limited ability to incorporate creatine, which makes excessive supplementation senseless. 

Creatine – monohydrate, creatine citrate or creatine phosphate?

The most popular form of creatine is monohydrate – white, a water-soluble powder which is neutral in taste. It’s a stable compound, combining one molecule of creatine with a molecule of water. Other forms are also available on the market, for example, creatine citrate, creatine phosphate, creatine stacks. However, there is not enough evidence that these compounds are better absorbed or more potent in increasing exercise and muscle mass than creatine monohydrate. 

Creatine dosage plan 

For women, the most effective is taking small doses of creatine, several times a day. Thanks to this, the chances of creatine intake are increased. The larger the one-time dose, the more creatine is excreted in the urine. 

Dosing of creatine – plan 1 

Take 6 servings of 1 g creatine per day for 6 days, then use a maintenance dose of 2 g per day for 25 days. 

Dosing of creatine – plan 2 

Take 3 g of creatine every day for 30 days. 

Creatine should be taken for 3-5 months. Then it’s worth a month break. 

You must know that creatine does not work for everyone. In 2 of 10 people the effect is unsatisfactory. Creatine concentration depends on which type of muscle fiber dominates. This feature is genetically conditioned. If you have an advantage of type II (fast-twitch) muscle fibers, you are better at responding to creatine. Type I muscle fibers (slow-twitch) does not benefit from supplementation with creatine. 

If after a month of using creatine you do not notice greater strength and endurance, do not take it. 

Creatine is good to eat to or after a meal. Digestion causes the secretion of insulin. Insulin makes creatine better and more slowly absorbed, which results in better results. 

Side effects of taking creatine 

Creatine is a well-studied supplement. Unfavorable effects of its use can be observed only after prolonged use of high doses. 

The fastest noticeable side effect is the weight increase resulting from water retention. In extreme cases, improper use of creatine may also appear 

gastrointestinal discomfort, 

liver disorder, 

significantly renal load. 

After stopping the supplementation, creatine levels are slowly returning to normal for a few weeks. During this time, a slight decrease in muscle mass and strength is observed, but ultimately both parameters remain at a higher level than before supplementation. 


You can read also: Monohydrate or creatine malate – which one to choose?


Protein supplements before or after training?

Professional trainers are increasingly recommending protein supplements to their pupils regardless of their age or gender. Although, until recently, this kind of supplementation was considered a typically masculine fad, this trend changed by 180 degrees and women also eagerly reach for protein before or after training. Do you want to know how to properly supplement them and what actually gives it to your body? In this article you will find all the information about protein for exercise! 


Here you can find proteins –  CLICK 


What is protein and when to take it? 

Protein is a nutrient and building material that we need for proper functioning. Every day you deliver them to the body with food. The question, however, is it in the right amounts? 

If you are training hard and you want to increase your muscle mass (and what to fight for, because more muscle means faster fat burning), you should consider supplementary protein supplementation. 

What does protein supplementation give? 

The protein not only speeds up the metabolism, but also promotes slimming, because it is the only nutrient whose digestion absorbs so much energy (energy = burned calories). His increased participation in the diet pays off for people who are struggling to get a dream figure and also for those who want to avoid the yo-yo effect after a slimming diet. It is for this reason that trainers often encourage you to drink protein cocktails instead of, for example, eating a traditional dinner. 

At this point, however, it is worth emphasizing that excess protein in the diet can seriously damage your health, so any changes in the menu should always consult with an expert! 

When to take protein? Before or after training? 

There is only one answer to this question 


If you train under the supervision of a trainer, and the diet was arranged by your dietitian (of course in agreement with the instructor!), Often additional supplementation is not needed at all. A well-balanced menu, in which there is a division into training days and days without training, it is enough to achieve the goal. 

The situation is completely different in the case of people who eat and feel a lot at the same time. It is them who are dedicated protein supplements. It is worth remembering that supplementation of this ingredient is only beneficial if we are unable to provide the body with adequate amounts of protein from food, e.g. due to exceeding the daily calorie limit on a reducing diet or due to the usual lack of time. 

Protein after training 

Take it when you do not have the opportunity to eat a wholesome meal (eg you live far from the gym, after the exercise you rush to work, you forgot to take a meal with you) 

Protein before training 

Take when you have the opportunity to eat a wholesome meal immediately after the workout (one that contains both protein, carbohydrates and fats). 


You can read also: Protein, protein, how much should we consume per day?

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Herbal supplementation

Natural medicine is finding an increasing number of supporters. Herbal preparations are associated not only with less costs, but also with safer therapy. Our article presents a few little-known herbs, the supplementation of which can provide many benefits.


  1. Asian basil – Indian adaptogens

Tulasi, or Asian basil, is a herb that is considered one of the most important plants by traditional Indian medicine. Due to its characteristic smell, it is often used in the form of incense, powder or oil. The benefits of using this plant come from its oily extract. The fat obtained from tulasi leaves is primarily regarded as an anti-stress preparation and stabilizing the mental state (it is referred to as an adaptogen).

It is also assumed that this preparation may be helpful in the treatment of colds, strep throat or flu and the accompanying symptoms (eg hoarseness, dry cough). What’s more, the therapeutic properties of Asian basil also include an increase in testosterone levels, slowing down the aging process, stimulating blood circulation and protecting the liver.

The dosage of the supplement is determined by body weight. It is assumed that the administration of 500 mg of the extract twice a day is mainly used for neurological and adaptogenic purposes. Regarding body weight, supplementation looks the following way (doses are theoretical and based on animal studies)

– 1100-2200 mg with a weight of 70 kg for general improvement and 5,500 mg for an increase in testosterone;

– 1500-2900 mg at 90 kg body weight for overall improvement and 7300 mg to increase the amount of testosterone;

– 1800-3600 mg for 110 kg body weight with an overall improvement and 9100 mg for an increase in testosterone levels.

Adverse reactions that may result from permanent supplementation are rare, but include diarrhea, upset stomach and vomiting. Contraindications to receiving tulasi are liver failure and hypothyroidism.


  1. Ayurvedic help for joints

Boswellia serrata is a herb that belongs to phytopharmaceuticals. It can be found in India, Nigeria and eastern Africa. Due to the olibanum contained therein – a grained preparation with a yellow-brown color – it is used to make incense.

Due to the prevention of the degradation of articular cartilage and the reduction of pain, boswellia is used in the case of degenerative disease and rheumatism. This means that it can be intended for athletes as a preparation to prevent problems on the part of the musculoskeletal system.

It is also worth adding that this plant also has antiseptic, immunomodulatory and sedative effects. Boswellii treatment uses doses ranging from 300 to 400 mg, which should be taken orally at three times a day.

In the case of an experiment carried out on mice, a 100 mg dose reduced the pancreatic tumor by more than 50%.


  1. Divine grass

Fenugreek, usually referred to as fenegryk¹, Greek hay or iosoznik, is a popular herb in the Arab and Indian territories, and its cultivation covers almost the whole world. For many centuries it has been used as an aphrodisiac and essential oil, as well as addition to dishes.

Fenegry is used primarily as a preparation to increase libido by improving blood circulation to the genital organs. It also increases breast milk production and testosterone levels. Due to the presence of trigonellins in its composition, it is assumed that it regulates the level of sugar in the blood.

It is also successfully used in stimulating the appetite, preventing cramps, lowering cholesterol and healing wounds and purifying the blood. Fenugreek supplementation depends on the goal we want to achieve. A dose of 500 to 600 mg helps improve libido and increase testosterone levels. On the other hand, a portion of between 2 and 5 g of seeds will maintain the proper level of sugar in the blood.


  1. King of herbs

Sickle cotyledon is a herb used in Tibetan medicine, where it is often referred to as an anti-inflammatory drug. Occurs in north-eastern and south-west China, where it develops mainly in the Himalayas and the Tibetan Uplands.

At the outset, it should be added that there is no empirical evidence for the beneficial activity of the ostroodon on the human body. It is assumed that it has analgesic and antioxidant properties due to the phenylethylamine contained in the composition. Tibetan culture uses this preparation to lower cholesterol levels, improve the work of the nervous system and heart and treatment of influenza, bleeding and inflammation. The preparation is mainly used in the form of a powder that can be used for compresses to speed up wound healing.


  1. Tatar herb

Common Tartar is a plant belonging to the family calamus that grows in a large area of the globe. It is classified as edible, cosmetic, medicinal and oil derivatives.

In medicine, it is used in very many cases. In folk medicine, its hematopoietic, diuretic, and calming properties have been underlined and strengthening character. A sweet potato variety found in India and Canada is used as a sleeping remedy. In addition, it is worth emphasizing its influence on the digestive system through diastolic activity.

The calamus extract in the form of an oil is used to produce alcohol and preservatives of fragrances. In the medical industry, it is used as an agent for anemia, bronchial asthma, uterus pain, mental spleen diseases, tuberculosis, hemorrhoids and bronchitis. In turn, its rhizome has a progastric effect and leads to an increase in the secretion of gastric juice, accelerate digestion and facilitate the absorption of food.

Animal studies have made it possible to make doses that can be applied to humans. Portions depend on body weight

-2.200 mg at 70 kg;

– 2.900 mg at 90 kg;

– 3,600 mg with a weight of 110 kg.


  1. Chinese stimulant

She Huang Zi or Cnidium Monneri is a Chinese herb that has been used in traditional Chinese medicine for thousands of years. This preparation is perceived as a natural aphrodisiac and libido enhancer (both in women and men). What’s more, in the composition of this plant we can find such compounds as phenylpherena, coumarin, sesquiterpenes or sitosterols.

Cnidium Monnieri is used, among others in sports, due to the help of the body in the production of nitric oxide – a compound responsible not only for the improvement of sexual function, relaxation of the smooth muscle, but above all for causing the effect of the muscle pump. Pro-health properties of the plant are used to treat the symptoms of asthma and cold, acne, stimulation of digestive processes and eliminating indigestion and bloat

Dosing takes place while eating a meal, and a portion of the preparation is 0.5 g per day. Cnidium Monnieri rarely causes side effects, and if they do occur, they appear in the form of nausea and vomiting. The preparation is contraindicated for use by nursing women and during pregnancy.

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Spirulina for health!

Spirulina is a freshwater or sea algae that is characterized by a high content of minerals and antioxidants. Our article aims to introduce the subject of the benefits of using this substance.

  1. Spirulina – properties
  2. Who should use spirulina?
  3. Mechanism of action and contraindications
  4. How to use?


  1. Spirulina – properties

Spirulina is a microscopic, marine algae with a blue-green color. This emerald algae is an excellent source of phycocyanobilin, bioflavonoids, folic acid and unsaturated fatty acids.


  1. Who should use spirulina?

The recipients of this preparation should be people on a low-calorie diet, vegetarians, smokers, as well as anemias and patients undergoing continuous pharmacotherapy. Due to its antioxidant character, it is often used in people during cleansing diets


  1. Mechanism of action and contraindications

Initial reports inform about the strong influence of spirulina in the context of the nervous system. Spirulina has a large amount of antioxidants that prevent the harmful effects of free radicals on neurons. What’s more, it has eight exogenous amino acids that are not synthesized by the human body.

The digestive system also benefits from the healing properties of emerald algae. First of all, it is responsible for normalizing the amount of digestive acids secreted by the stomach and is an element of prophylaxis of peptic ulcer disease. In addition, spirulina reduces problems within the synthesis of pancreatic enzymes.

Spirulina is also successfully used in the context of inflammation of the states, problems of the immune system, protection of the heart or increased metabolism of lipids and glucose. At the same time, there is no information about the adverse effects. However, people who have problems with phenylalanine tolerance (ie phenylketonuria) should abstain from this supplementation.


  1. How to use?

The normative dose used in scientific research is from 1 to 3, and even 10 g. Rodent tests have been used to calculate the approximate dose of spirulina in humans

– 10.9 g at a weight of 70 kg,

– 14.5 g at 90 kg weight,

– 18.2 g for a person weighing 110 kg.

Due to the lack of more accurate tests, it is recommended not to take larger doses than those given above.


TOP 6 Supplements for improving libido

Common health problems often affect less vitality. The resulting decrease in libido for many people is uncomfortable, especially for men, because of the social tendency to stigmatize this type of disorder. Fortunately, the supplementary market offers many potential solutions for this problem. By familiarizing yourself with the action profile of individual supplements, you can choose the best product for yourself and effectively increase the sex drive.

Let’s start with the basics, and so on the biochemical basis of sexual tension. A neurotransmitter – dopamine [11] plays a significant role here. This is the main factor affecting the feeling of attraction to the other person, which also affects the level of energy, motivation and satisfaction. On the contrary, prolactin works. When there is an excess of it, we feel worse, the sex drive drops, and the potential deteriorates. The high level of prolactin is often accompanied by low levels of dopamine, which explains a lot.

What are the potential reasons for this condition? The most significant seem to be disorders of the sex hormone management. Androgens – testosterone and DHT play a large role, which have a wide impact on the functioning of the dopaminergic system. It includes the rate of dopamine synthesis [13], its release into synaptic spaces and the influence on the density of individual dopamine receptors [12].

Thyroid disorder may also be the culprit. Both hypo- and hyperactivity of the body may be a reason for reduced libido, and normalizing hormone levels results in quick restoration of libido to normal [10].

It’s impossible to ignore the role of excessive stress. In stressful situations, apart from cortisol, adrenaline and norepinephrine also increases, which depletes the supply of these neurotransmitters in neurons. When substrates are heavily used to build these two, they may not be enough to produce dopamine, which is reflected in sexual life. Excessive stress often affects the quality of sleep, which is also quite unfavourable.

Now to the point, what products might we want to consider to increase sex drive?

  1. Eurycoma Longjack

Researchers conducted a 12-week trial involving 109 men in the 30-55 age group. Participants took 300 mg of Eurycoma Longifolia extract or placebo. In the Longjack group, there was a ~ 14% increase in libido, improved erection and a significant improvement in parameters indicating sperm quality [1]. Admittedly, the limitation in this study is the fact that it was financed by a company that sells one product with such an extract, but the influence on libido and potency is supported by the results of animal research [2] and many anecdotal reports from both Asian traditions [3] as well as from modern users.


  1. yohimbine

This alkaloid increases libido in both men and women, regardless of testosterone [4]. It also affects the improvement of erections, especially in cases when the disorders are psychogenic. Both mechanisms result from the ability of yohimbine to inhibit the activity of alpha2 adrenergic receptors. The downside of yohimbine is the high dependence of action on individual predispositions – one person will feel clear effects at minimal doses, the other will not feel them at all.


  1. N-Acetyl L-Tyrosine (NALT)

Precursor for the construction of dopamine, which, as we already know, is crucial in the sense of sexual tension. It’s especially helpful in situations where dopamine deficiency teases due to overuse of stimulants causing faster catecholamine ejection, excess stress in life or low amounts of protein consumed. The best results are taken on an empty stomach, and the supplement with green tea extract with lots of EGCG can help transport to the brain. It’s a supplement that will only work on people with insufficient dopamine synthesis.


  1. Ginseng

One of the most classic adaptogens, adding energy and vitality. We distinguish several species of ginseng, the most popular of which are Asian and American varieties. Both bring some benefits through slightly different methods, and the most effective seems to be the use of their combination. Active ingredients – ginsenosides, affect the state of hormonal balance and modify the action of dopamine, acetylcholine and GABA [5]. The effects of ginseng are felt quickly, although one can already report weaker effects after a month, therefore the best option is cyclic supplementation.


  1. Mac

A popular aphrodisiac, which also works independently from testosterone and other sex hormones [6]. Its action gains in strength with regular intake, however regularity is more important than the time of admission – there is no need to take the supplement for a limited time before the planned intimacy. Good results were also obtained using Maca extract in people with depression during treatment with SSRIs, which caused sexual dysfunction [7]. A good choice for regular use even for several months, which can also result in a better frame of mind and better stress tolerance. Mac is a particularly popular choice among women.


  1. Tribulus Terrestris

A great plant whose action is often misunderstood. When using Tribulus, we should not expect an increase in testosterone, but only positive feelings that are characteristic for androgens. This is due to the fact that regularly adopted Tribulus increases the density of androgen receptors in the brain [8], making testosterone and DHT work well, even when their levels do not change. Although it’s considered to be a male supplement, it also works well for women. It’s also included in the group of adaptogens, and as mentioned above, stress control is also beneficial in the aspect we are discussing. In a study with the use of a puncture vine extractin women with reduced libido, there was a noticeable improvement in sex-related parameters such as desire, lubrication or satisfaction after 4 weeks [9].

The order of the products is neither defined nor efficacy nor quality, because the measures mentioned differ in the mechanism of action, and for each person differentproduct may be appropriate.

In summary, there are many natural and non-invasive ways to improve sexual life. Several factors may affect the reduction of libido, such as hormone disorders, neurotransmitter imbalances or excessive stress in life. By choosing a supplement adequately to your needs, you can achieve great results and improve your quality of life.














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Dangers of supplementation!

The growing interest in dietary supplements results from the fact that in recent years the trends associated with a healthy lifestyle, greater awareness of disease prevention, as well as increasing attention to external appearance have intensified.

Dangers of supplementation

The greatest danger associated with the use of dietary supplements is the risk of overdose and the appearance of side effects. This is particularly dangerous because the symptoms, if the dose is not too high, appear with a considerable delay (several months or even several years). In addition, many symptoms are difficult to associate with the use of the preparation, eg headache or gastrointestinal disorder. The appearance of symptoms and their severity depend on the dose, as well as factors such as age, weight, health or individual predispositions. For example, something that does not hurt an adult can greatly harm a small child. The more sensitive and ill people, compared to the less sensitive and healthy ones, are more exposed to the side effects of overdoses of various substances.

Another danger related to supplementation is the disturbed proportions between the individual components, which significantly affects, among others, on their bioavailability, i.e. the possibility of use by the body. Too much of a certain component may adversely affect the absorption of another, eg calcium-iron dependence.

Other dangers associated with improper supplementation are the interactions of nutrients with drugs, as well as falsification of the results of medical examinations. An example of the first may be the effect of oral contraceptives on the woman’s mineral metabolism. As an example of the latter, a “false positive” result can be given for the presence of blood in the stool, resulting from the consumption of excessive amounts of iron in the form of a pharmaceutical preparation.

Errors in the use of supplements

One of the most common mistakes is the use of single or multi-ingredient supplements with anecdotal dietary deficiency. In addition, in many cases, the form and dose of the supplement are incorrectly selected. Scientific research confirms that sometimes doses of supplemented ingredients exceed the recommended amounts many times.

Another thing is the duration of supplementation. With certain deficiencies of certain components in the usual diet, the supply of the supplement should continue until appropriate changes in the way of nutrition and compensated deficiencies are introduced. A completely different situation occurs in cases when supplementation concerns chronic diseases, pregnant women or nursing mothers.

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Top 13 myths about supplements

Certainly you have heard the strange theories that were supposed to testify to the magical power of a given supplement. Yes, supplements are very helpful, but without proper training and diet, the purchase of supplements in the form of nutrients and supplements may turn out to be money spent in the mud. Check out the biggest myths about supplementation.