By Scott A. Aruti
What are supplement stacks? In layman’s terms, it is a group of supplements that complement each other that you can take throughout the day to maximize your ability to achieve a specific goal. Before we delve too deeply into this, let’s take a closer look at some of the most popular health and fitness goals that supplement stacking may address:
- Weight loss
- Energy
- Mood & brain function
- Muscle mass
To address the “how to make a supplement stack” query, there is one essential step in the process before you begin.
It’s important to seek advice and approval from an expert before adding any supplement to your health regimen to avoid any unwanted side effects or complications. Although supplements may improve your overall health, there is no scientific research that completely proves their effects.
We reached out to Lisa Richards, a certified nutritionist and creator of The Candida Diet, to provide insight on supplement stacking and the properties that power them.
What are the Benefits of Stacking Supplements?
In the context of nutritional supplements, stacking involves grouping together two or more supplements with the intention of enhancing some aspect of health and/or performance. One of the primary benefits of this approach, if all goes right, is that a well-crafted “stack” provides products with different advantages that complement, complete and amplify the overall effects of each other (i.e. synergy).
At the same time, supplement stacking aims to minimize weaknesses in certain supplements. That is, the components in one supplement may fulfill a role that another supplement may lack. Through supplement stacking, you may get the complete benefits that multiple supplements offer.
Supplement Stacks for Burning Fat
Wouldn’t it be great if we could just get our hands on a few magic pills one day and then see pounds come off by the next morning? We all know that, unfortunately, it doesn’t work that way or you’d see gyms, dieticians and health food stores closing up by the droves. The truth is this—the best weight loss supplements work by increasing your athletic performance via a number of means, ultimately increasing your output. Put succinctly, they set you up for success.
Here are a couple of natural supplements that may help with fat burning and weight loss:
Green Tea & Caffeine
Often called “the weight loss and fat burn power couple,” green tea and caffeine may be an effective supplement stack for burning fat, working together as a team to help boost metabolism and reduce body fat.
Green tea comes from a species of tea plant called Camellia sinensis and it is widely used for weight loss and mental clarity, both as a supplement and as a beverage. Unlike other herbal trends, green tea boasts several specific scientifically-backed benefits that validate its anecdotal use dating back centuries (x, x).
Green tea supports weight loss in the following ways:
- Increasing metabolic rate as a “natural thermogenic” (x)
- Providing energy to exercise harder and longer (x)
- Reducing inflammation and belly fat (x)
Caffeine is a compound found in green tea and researchers recognize it as a natural stimulant. Studies also suggest that it may aid fat burning and improve exercise performance in numerous studies (x, x).
How Do They Work Together?
Richards attributes their abilities to a type of plant compound and antioxidant called catechins. These compounds help in fat burning on their own, but Richards states that “the caffeine content in both of them give a synergistic effect by raising the internal temperature and ultimately the amount of calories burned, even at rest.” This suggests that both of these substances can speed up metabolism and encourage weight loss (x).
Supplement Stacks for Muscle Mass
You can’t build muscle without protein, which is why you’ll find at least two supplements boasting protein in the following body-building supplement stack suggestions. But adding bulk is about more than just getting enough protein. These supplements have important elements to take into consideration.
Creatine
Starting with creatine in our supplement stack for building muscle, this amino acid is found in the body’s muscles as well as in the brain. Richards states that its natural role is to promote “the formation of adenosine triphosphate (ATP) in the body, which is essential to provide energy for muscle contractions. These contractions lead to muscle formation. According to research, ATP is our main energy source.
When you exercise, you use energy and creatine and if you exhaust it all, then this decreases the production of ATP. The result? Severe fatigue. This is why people turn to creatine as a supplement, to potentially increase energy and muscle mass (x).
Beta-Alanine
Beta-alanine is a naturally occurring non-essential amino acid that may help push you past your usual wall to hit the gym harder, according to research. What makes it so powerful? It’s all about what it’s converted into—carnosine, a dipeptide that helps reduce the acid buildup in your muscles during strength training that can lead to fatigue.
Furthermore, beta-alanine may:
- Boost the power of creatine (x)
- Fight muscle fatigue (x)
- Increase HIIT endurance (x, x)
- Increase VO2 max (x)
- Increase strength (x)
- Help you bulk up (x)
Whey Protein
Whey protein is able to be digested very rapidly and it is especially high in essential amino acids such as leucine, which may help promote muscle protein synthesis and aid in recovery. Whey protein boasts a much higher leucine content than other forms of protein, which may be useful for those trying to pack on muscle mass. Because it is high in EAAs and absorbed quickly, research states that whey protein may be one of the most anabolic proteins, which means it is responsible for building molecules during metabolism (x).
If you go to the gym to lift weights, engage in cardio or walk or cycle the pavement for your fitness fix, eating copious amounts of protein may help rebuild and repair muscle damage for a stronger, leaner body. A quick and easy way to increase this intake is a protein shake with whey powder.
Casein Protein
The ability to possibly increase muscle gains is one of the main benefits of a casein protein supplement. Casein, like whey and other forms of protein, is comprised of various “building blocks” called amino acids. These are very important for individuals who are training, building lean muscle and burning fat. The body digests casein protein slower than whey protein, which causes a similar spike in amino acids in the blood—but in a more steady release over the course of several hours (x).
A supplement stack for muscle gain is definitely worth looking into when bodybuilding is on the agenda. Richards claims that you can take these supplements “either right before or immediately after a workout to aid your body in muscle repair.”
Supplement Stacks for Energy
Are you dragging? Can’t seem to get into second gear? Do you simply find yourself with a general lack of energy? You’re not alone. All across this country, people report a lack of energy, which may range from simply being a prototypical “morning zombie” to interruptions in productivity and quality of life.
The following supplement stack recommendations may be able to cover the bases that the body can use for additional energy.
Caffeine
This one may be a given, but caffeine is still a prime element when we’re talking about boosting energy levels. Caffeine influences the release of catecholamines (such as adrenaline) via the sympathetic nervous system, which can make the heart beat faster, send more blood to the muscles and tell the liver to release sugar into the bloodstream for energy (x).
Tyrosine
Tyrosine is a non-essential amino acid the body requires for numerous biochemical pathways and physiological processes to function properly. Research suggests that by facilitating the production of adrenal compounds, tyrosine may help provide a natural way to support energy levels while potentially improving stamina for exercise (x).
In addition, Richards states that “tyrosine… is a precursor to epinephrine and norepinephrine, which is adrenaline. This makes it a decent supplement for weight loss as it can help make workouts more efficient and effective.”
CoQ10
Coenzyme Q10 (CoQ10) is a molecule found in nearly every cell in the body. But what it’s known for is the way it stimulates the cell’s powerhouse—an organelle called the mitochondria—to produce more energy in the form of ATP. More specifically, it speeds up the electron transport chain, the process responsible for some 95% of the cell’s ATP. In doing so, it helps the body use food more efficiently for energy (x).
Richards suggests that “taking caffeine, tyrosine and CoQ10 together could increase your body’s calorie-burning ability, [potentially] leading to weight loss.”
Supplement Stacks for Mood and Brain Function
Want to improve your concentration during the day? Boost your mood? Improve your sleeping habits? Consider—alongside a healthy lifestyle, of course—taking combinations of natural supplements that can work together to achieve these effects. Here, we’re going to recommend a stack that may help boost focus, improve mood and encourage better sleep, as well as foster good brain health.
Phenylethylamine
Phenylethylamine (PEA) is a hormone-like substance that occurs naturally in the brain and the rest of the body. It functions as a neurotransmitter to provide heightened focus, attention, goal-directed behavior and task completion. Research states that it may also have mood-elevating effects. This suggests that supplementation with PEA may potentially increase stamina, enhance your sense of wellbeing and support optimal cognitive performance (x).
Rhodiola Rosea
Among the most well-studied and effective natural adaptogens is Rhodiola Rosea, also called “golden root,” “arctic root,” “rose root” and “king’s crown.” It is a perennial flowering plant that grows at high altitudes and in cold regions of the world, but what it’s most known for is its potential abilities to enhance cognitive function and focus.
In supplemental form, Rhodiola Rosea might pick you up when you’re low on energy, help your body adapt to stress and improve your mood when you need it (x, x).
5-HTP
According to research, 5-HTP is a precursor for serotonin, a chemical in the body that naturally regulates mood. Several clinical trials suggest that 5-HTP may be able to work more effectively than a placebo at alleviating symptoms related to depression, in addition to migraines and fibromyalgia (x, x, x).
Where to Buy Supplements to Stack
You can purchase any of these supplements in powder and capsule form at BulkSupplements.com. The company is an industry-leading manufacturer and distributor for pure dietary supplements. BulkSupplements.com is not just a consumer brand. It also supplies pure ingredients to other brands that distribute other food and supplement products. All products at BulkSupplements.com are manufactured and tested according to current and proper manufacturing practices.
Are you interested in trying any of these products and including them in your supplement stack? Contact BulkSupplements.com to place an order today.
As always, make sure to consult your doctor, a fitness expert and/or nutritionist for approval before adding any supplements into your health regimen.
Bottom Line
A supplement stack is a combination of different supplements that complement each other to maximize your chances of achieving a specific goal, such as losing weight or building muscle. One of the primary benefits of this approach is that a well-crafted “stack” provides products with different advantages which complement, complete and amplify the overall effects of each other (i.e. a synergy).
At the same time, supplement stacking minimizes weaknesses in that one supplement may fulfill what an ingredient in another may lack. All in all, through supplement stacking, you may get the complete benefits that multiple supplements offer. With the approval of a doctor, fitness expert or nutritionist, supplement stacking may be a good way to reach your fitness goals.
**These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.