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Supplement Stacking 102

Ready to take your supps to the next level? Class is back in session.
Per Bernal

 BRAIN / MOOD BOOST STACK 

When you diet, you may notice that your mood takes a nosedive. That’s because lowering carbs and calories also lessens levels of the hormone serotonin. This can put you down in the dumps, and it can make your cravings get out of hand. Another sad factor of low mood is that, according to research, it can also depress muscle strength. Taking this stack along with the fat-burning group of supplements we provided in Stacking 101 can help enhance fat loss by keeping your spirits and strength up and cravings down. 

BETA-PHENYLETHYLAMINE

Also known as phenylethylamine, this is a naturally occurring metabolite of the amino acid phenylalanine, which enhances the transmission of nerve impulses. PEA boosts fat loss by stimulating an increase in the body’s levels of norepinephrine, which keeps metabolic rate and fat burning on high. PEA also provides a feeling of euphoria by boosting dopamine and serotonin levels in the brain. 

RHODIOLA ROSEA

This is a root extract that increases the body’s resistance to a variety of stresses. Rhodiola also improves cognitive function, mood, and athletic performance. It performs these functions by improving the neurological mechanisms of dealing with stress. This includes stimulating the release of the mood-modulating neurotransmitters norepinephrine, dopamine and serotonin. Rhodiola has also been shown to increase the beta- endorphins that help with pain reduction and improve mood. Research shows that it’s also effective at mobilizing fatty acids from adipose cells, particularly during exercise, which means it can further enhance fat loss. 

5-HTP 

The essential amino acid tryptophan gets converted into 5-hydroxytryptophan before it forms serotonin and melatonin in the body. This can help you to curb carb cravings and get you to relax before bed. Unlike tryptophan, 5-HTP is readily absorbed and can easily enter the brain. It also cannot be used for protein synthesis, as tryptophan can; therefore, the majority of 5-HTP you ingest goes to your brain where it gets converted to serotonin and melatonin. Research confirms that 70% of the 5-HTP that is ingested gets into your system. Research also con- firms that 5-HTP curbs carb cravings and enhances weight loss. University of Rome researchers found that subjects supplementing with 5-HTP ate fewer calories per day and lost about 10 pounds more than those taking a placebo. 

STACK THEM LIKE THIS 

Take 100-500 mg of beta-phenylethylamine once or twice daily, as well as 50-300 mg of Rhodiola rosea (standardized extract yielding a mini- mum 3% rosavins and 1% salidroside; a 3:1 ratio of rosavins-to-salidroside) two or three times per day without food, and take 50-300 mg of 5-HTP in the evening. 

 BRAIN / MOOD STACKING SYLLABUS* 

  • PEA | 100-500 mg once or twice daily
  • Rhodiola | 50-300 mg two or three times daily
  • 5-HTP | 50-300 mg in the evening

*Works well with the ripped stack from “Supplement Stacking 101”.

 

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