Dibencozide, Hydroxy Citric Acid and more

Dibencozide

Dibencozide is synthesised in the body from vitamin B12, and is involved in protein synthesis and in the formation of red blood cells. It was shown years ago to help children who are not thriving properly to gain weight (Stopozyk 1969), and hence supplement companies have hypothesised that it will also help healthy athletes gain muscle. It is now not used very much as athletes realised it doesn't do anything.

Exsativa

This is a blend of oats, nettle root and vitamin C. It is claimed to increase testosterone levels and be an aphrodisiac. But, there is neither evidence, nor theory and it doesn't work.

Coenzyme Q10Coenzyme Q10 (CoQ10) plays a crucial role in energy production in the body, and has antioxidant characteristics (Spigset 1994; Weber, et al 1994). But it appears to do absolutely nothing in respect of athletic performance; despite being marketed this way. Studies have shown no benefits in any exercise parameters between subjects supplemented with CoQ10 and those who were not (WHO/FAO 1989; Snider, et al 1992). It may even have negative effects and cause cell damage, due to it having pro-oxidant activity in supplemental doses (Malm, et al 1996), as I discussed in Chapter 5. It is very popular in health food shops, but is really a money waster, so don't bother with it. Make Your Own Steroid at Home

Hydroxy Citric Acid

Hydroxy Citric Acid (HCA) is sold as a supplement due to its action as an appetite suppressant, and as it inhibits the action of the enzyme ATP-citrate lyase in the liver. This enzyme catalyses the conversion of dietary carbohydrate into fat (Hunt & Groff 1995). Studies on animals have shown its benefits to weight control as they eat less and make less fat. There is no good human data, and anecdotally, there are few opinions. To be honest, I don't think there's any benefit at all from using an HCA supplement.

Chitosan

This is a fibre supplement derived from the shells of crustaceans. It is supposed to block absorption of fat in the gut. Side effects are bad stomach-ache, diarrhoea and fatty stools. Also, there is risk of deficiency of fat-soluble vitamins. I wouldn't recommend its use for anyone, especially bodybuilders.

Brewer's Yeast

This supplement has been around for years as a health aid, and is especially used by vegetarians and vegans. It is basically yeast cells cultured and dried, to give a rich source of some B vitamins and some minerals. I've never been a fan of Brewer's Yeast, and it certainly has no bodybuilding applications.

Chromium

Many bodybuilders use the micromineral chromium as a supplement believing that it is useful in reducing body fat. In the body chromium acts as a cofactor in insulin action, and deficiency in chromium (rare) does indeed play a role in the development of glyceamic abnormalities, and altered fat and muscle metabolism. Studies on type 2 diabetics have indicated supplementing with at least 200 micrograms of chromium daily can significantly decrease fasting glucose levels and improve glucose tolerance, so are, thus, beneficial (Mossop 1983; Anderson, et al 1987; Abraham, et al 1992; Anderson 1992).

Insulin resistance can lead to increased body fat and can impair proper muscle metabolism. One study indicated that chromium supplementation can help these parameters, but it was on subjects who were sedentary, overweight with a poor diet, and so not applicable to the athlete or bodybuilder (Katts, et al 1991). A study on footballers showed no benefit, and urinary excretion increased, i.e. a saturation point was reached (Clancy, et al 1994).

Chromium, usually as chromium picolate, is present in so many 'weight loss formulas', and is raved about by so many bodybuilders. I fail to see why. If you are consuming a good diet there is just no need to literally 'piss all your money away'!

ZMAZMA is supposed to be a hot new bodybuilding supplement trend. It contains highly bio-available forms of zinc, magnesium and vitamin B6. It's supposed to support muscle strength. No evidence here and I cannot see how it helps, if you're consuming a good diet.

Phosphatidylserine

Phosphatidylserine (PS) is promoted as an anti-catabolic supplement, as it has been shown to reduce cortisol (a catabolic hormone) levels after exercise (Monteleone, et al 1992). Hypothetically, this could help recuperation, but there is no evidence to show it does, so leave this supplement on the rack.

Alpha-ketoglutarateIn vivo Alpha-ketoglutarate (AKG) is a Krebs cycle intermediary substrate, so is involved in ATP production. It is also a direct precursor of glutamine in its synthesis (Goldberg & Chang 1978). Theoretically supplementation with AKG should lead to more energy and more glutamine, both beneficial to a bodybuilder. Unfortunately, In vivo things do not work so clear cut, as other factors have to come into play.

It has been suggested that supplementing with AKG may even be better than supplementing with glutamine because of the intestinal cells high demand for glutamine mean much is used up here, whereas nearly all AKG can be absorbed into blood and be taken to other tissues. The problem is that the effects of AKG on exercise performance are not proven, merely hypothesised. I wouldn't use it, but you may want to give it a try.

Ornithine Alpha-Ketoglutarate

Ornithine alpha-ketoglutarate (OKG) has been weakly shown that it may help slow protein loss in critically ill post trauma patients. As always this led to possible bodybuilding implications. Not applicable in this case though, so forget it.

Phosphate Supplements

Studies have shown that when athletes supplement their diets with phosphates they significantly increase their endurance (Rupp, et al 1983; Wilkes, et al 1983; Costill, et al 1984). Sodium phosphate acts as a buffering agent to reduce the production of lactic acidin anaerobic exercise. Anaerobic exercise is when muscles do not use oxygen, but instead use lactic acid, which causes muscles to fatigue, as is the case in weight training. Thus using phosphates may help you to train that bit more before the onset of fatigue.

Phosphates may also be important in sports as the are used to form creatine phosphate (CP), and lack of phosphates will mean CP cannot be formed, no matter how much you supplement with creatine monohydrate.

However, studies are not of great design, and a varied balanced diet should provide a good intake of phosphates for the above functions. No bodybuilding applications here, though phosphates may be of limited us to endurance athletes.

Glutathione

Glutathione (GSH) is a powerful antioxidant, naturally occurring in the body. Intense exercise reduces the body's natural level of GSH by 40% in muscle cells and 80% in the liver (Pyke, et al 1986). Supplementing with other antioxidants has been shown to help preserve GSH levels, as the other antioxidants help quash free radicals. However, whether or not a direct GSH supplement works is an area of debate. Animal studies have indicated a use (Tritschler 1995), but human studies failed to show any benefit.

As I have discussed in Chapter 5, I generally argue against supplementation with antioxidants, as long as you are eating a very good quantity of varied food sources. I certainly do not suggest the mega doses that some bodybuilding nutrition 'experts' suggest. But if you do wish to take amino acid antioxidant supplement, I would definitely not use GSH, rather use other antioxidants like vitamin E or selenium, which in turn help preserve GSH levels.

Cyclo Histidyl-Proline Diketopiperazine

Cyclo Histidyl-Proline Diketopiperazine (CHP) is a naturally occurring cyclic peptide that acts as an appetite suppressant. Levels of CHP in the blood have been shown to be a strong indicator of appetite (Battaini & Peterkofsky 1980), and high levels correspond with a small appetite.

CHP has also been demonstrated to have an effect on food preference (Antelman, et al 1975), and helps to turn off cravings for fatty foods. CHP may have implications for people trying to lose weight if used correctly, and in turn this may have implications for the dieting bodybuilder. Unfortunately, yet again, there are no conclusive studies showing the direct effect of CHP supplementation on weight control.

Gelatin / Type 2 Collagen

Gelatin or, more specifically, the constituent of it, type 2 collagen, has been demonstrated to slow progress of arthritis (Trentham, et al 1993). Type 2 collagen supplementation therefore has a role in the arthritis sufferer who wishes to weight train. From this companies are marketing type 2 collagen as a supplement to help prevent any degeneration of joints which may occur as a result of weight resistance exercise, i.e. healthier joints. This latter hypothesis is not proven.

Ketoisocaproic Acid

Ketoisocaproic acid (KIC) is a metabolite of the branched chain amino acid leucine, and may have some anabolic and protein-sparing properties (Flakoll, et al 1991). It is more likely that any possible positive effects are attributed to another metabolite of KIC and leucine, i.e. HMB (see the Supplements That May Have a Role In Bodybuilding article). So, if you want these effects, give HMB a try which have benefits, don't bother with KIC.