RISERS
AND
FALLERS
UP
Time to
bulk buy
HOLD
Keep in the
cupboard
DOWN
Ta ke a
chill pill
MEN’S HEALTH 37
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POP
ECONOMICS
FIT$E IND£X
SUPPLEMENTS
THE FITTER
PILLS TO
SWALLOW
UP
STRIKE OIL
Before your next big
work presentation,
take a drop of CBD oil.
Researchers believe
that cannabidiol can
reduce anxiety before
public speaking.
University of
Sao Paulo
UP
ETERNAL YOUTH
Slow down ageing
with some coenzyme
Q10. Studies suggest
that this vitamin-like
antioxidant could help
to reinvigorate your
body’s energy supply,
rolling back the years.
Beiersdorf AG
UP
A FAT LOT OF GOOD
We all know omega-3
fatty acids are helpful,
but they do more than
you think. A study
found that they also
aid recovery and
increase mobility.
Journal of Sports
Science and Medicine
UP
SLEEP EASY
Top up your levels of
magnesium, a mineral
involved in more than
600 processes in your
body. Among its many
powers are maintaining
good brain function and
improving sleep quality.
Radboud University
UP
BOLSTER YOUR
TROOPS
Trying to start a family?
Researchers found that
men who took 5mg of
folic acid and 66mg
of zinc per day for 26
weeks increased their
sperm counts by 74%.
University Medical
Centre Nijmegen
UP
GET A LEG UP
Score a new deadlift
PB by adding vitamin
D capsules to your
stack. Studies show
that it can help
you increase your
lower-limb strength.
Queen Mary
University of London
DOWN
NEVER MIND
Ginkgo biloba may have
a rep for improving
brain function, but
those who took it for
six weeks did no better
in cognitive tests than
the placebo group.
Journal of the
American Medical
Association
DOWN
MAGIC PILL
Trying to dodge heart
disease with a pill won’t
work. Data from two
million people shows
that a balanced diet
and regular exercise
are more effective than
any vitamin capsule.
John Hopkins University
DOWN
BONEHEADED
Calcium is essential
for your bones, but too
much of it can harm
your heart. More than
1,000mg per day will
increase your risk of
heart disease by 20%.
National Institutes
of Health
HOLD
THE RIGHT WHEY
Bodybuilders who took
whey protein logged
greater gains than
those who took casein,
improving their squats
and bench presses.
Centre for Ageing,
Rehabilitation,
Exercise and Sport
HOLD
PUMP IT UP
Your holiday is booked,
so now get shredded
with the choice of the
men in white coats:
creatine. A scientific
review suggests it can
boost power, stamina
and recovery.
Baylor University
HOLD
PASS THE
ACID TEST
Losing weight while
maintaining muscle is
not as improbable as it
sounds. Calorie-cutters
can sustain lean body
mass by adding
BCAAs to their diet.
College of Charleston
HOLD
COLD
COMFORTS
Vitamin C can
help you beat
man flu, but you’d
need huge amounts.
A review found that 8g
per day can cut colds
by 19% – but that’s
four times the RDA.
University of Helsinki
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