• Thiamine may be used to support nerve health, and minimize numbness and tingling, helping to protect against this condition.
• Thiamine is essential for the transmission of certain types of nerve signal between the brain and the spinal cord.
• It is especially involved in carbohydrate metabolism in the brain.
• Tests on volunteers at higher doses have claimed an increase in mental acuity[1]

References
1- Thiamine's Mood-Mending Qualities, Richard N. Podel, Nutrition Science News, January 1999.

• Pantothenic acid is essential for life and is involved in a wide range of bodily functions, including making fats, neurotransmitters, hormones, haemoglobin, and other important molecules that are involved in growth, reproduction and normal functioning of the body.
• Vitamin B5 is a precursor of coenzymes that are part of important chemical reactions in the body necessary for the production of energy from food.
• Pantothenic acid is used in the synthesis of coenzyme A (CoA). The transfer of carbon atoms by coenzyme A is important in cellular respiration, as well as the biosynthesis of many important compounds such as fatty acids, cholesterol, and acetylcholine.
• From the TCA cycle, acetyl-CoA can also initiate the fatty acid synthesis pathway[1]
• Pantothenic acid also helps the body absorb and utilize vitamin B6, vitamin B12 and vitamin C.
• Panthothenic acid is also used as a supplement for people who suffer from depression or anxiety.

References
1- Combs, G.F. The Vitamins: Fundamental Aspects in Nutrition and Health. 2008.San Diego: Elsevier Inc.

• It helps us by aiding in the manufacturing of amino acids.
• Vitamin B6 helps us to make what's called neurotransmitters.[1] Neurotransmitters are chemicals that connect one nerve cell to the next and enable these two nerve cells to communicate with one another. Some of these neurotransmitters are serotonin, norepinephrine, dopamine and what's called GABA.
• It assists in metabolizing our foods and converting these foods into energy we need to get us through our day.
• Vitamin B6 helps our bodies to produce what's called Lymphocytes. These are white blood cells that are called out to attack foreign invaders in our bodies called antigens.

References
1- Combs, G.F. The Vitamins: Fundamental Aspects in Nutrition and Health. 2008. San Diego: Elsevier

• Folate is necessary for the production and maintenance of new cells[1]. It helps to form the DNA and RNA in our genes, which are needed to regulate cell formation, red blood cells, skin cells, and the cells that line your small intestine.
• folic acid is actually better absorbed into the system in its supplemental form, especially when combined with vitamin B12 and vitamin C. Vitamin C prevents folic acid from being broken down too quickly in your body.
• Folic acid may also help prevent heart disease and stroke by reducing homocysteine in the blood. Homocysteine is an amino acid found in meats that can damage arterial walls and contribute to development of atherosclerosis, a condition that often leads to early heart attack.
• Folic acid is also thought to be helpful to improving ulcerative colitis symptoms, and may help prevent cancer of the cervix and the colon.

References
1- Kamen B (1997). "Folate and antifolate pharmacology". Seminars in oncology 24 (5 Suppl 18): S18–30–S18–39

• The coenzymes of Vitamin B-12 assist in the metabolism of fatty acids and amino acids that contribute to the formation and maintenance of the nerves, blood, and other cells.
• It is also needed to make myelin, a protective fatty layer that coats nerve cells and keeps electrical impulses moving through the body.
• This vitamin is essential for cell replication and plays a critical role in the production of DNA and RNA.
• Without enough vitamin B12 the nervous system can "short out" and cause interruptions in mental function--symptoms of B12 deficiency can be so severe that they actually mimic senility.

Some Possible Benefits
• Prevent anemia by forming and regenerating red blood cells
• Help maintain a healthy nervous system and reduce depression and irritability
• Alleviate nerve pain, numbness, and tingling
• Enhance proper utilization of fats, carbohydrates, and protein
• Increase energy
• Reduce heart disease risks
• Sharpen mental agility, concentration, memory, and balance due to its "brain booster" effects
• Keeps the immune system healthy
• May slow the progression of HIV infection to AIDS
• Improve ability to fight off disease

References
1- Victor Herbert (1988). "Vitamin B-12: plant sources, requirements, and assay". American Journal of Clinical Nutrition 48: 852–8.

• A research study published by Stout et al on Nov 7th 2008 suggests that “by improving intracellular pH control, BA improves muscle endurance.”[1]
• In another published study the 11th of February 2009, Smith et al concluded:” The use of HIIT to induce significant aerobic improvements is effective and efficient. Chronic BA supplementation may further enhance HIIT, improving endurance performance and lean body mass.”[2]
• a 10-week study on the effects of Beta-Alanine was conducted on football players. The results of this study showed that the group of players who supplemented with Beta-Alanine plus creatine gained more muscle and lost more fat than the creatine or placebo group alone. [3]
• In a 4 week study subjects who consumed Beta-Alanine significantly improved their exercise performance and power output over the placebo group. Researchers found that Beta-Alanine also increased Carnosine’s ability to buffer lactic acid. [4]
• The use of beta-alanine results in higher training volumes and lower subjective feelings of fatigue. BA use indicated that as the duration of supplementation continued, the efficacy of beta-alanine supplementation in highly trained athletes became apparent. [5]
References

1- Stout et al; The effect of beta-alanine supplementation on neuromuscular fatigue in elderly (55–92 Years): a double-blind randomized study. Published: 7 November 2008, Department of Health and Exercise Science, University of Oklahoma, Norman, OK, USA
2- Smith et al; Effects of ί-alanine supplementation and high-intensity interval training on endurance performance and body composition in men; a double-blind trial. Published: 11 February 2009. Metabolic and Body Composition Laboratory, Department of Health and Exercise Science, University of Oklahoma, Norman, OK 73019, USA
3- International Journal of Sports Nutrition and Exercise Metabolism. 2006 Aug;16(4):430-46. Effect of creatine and Beta-Alanine supplementation on performance and endocrine responses in strength/power athletes.
4- Amino Acids. 2007 Feb; 32(2):225-33. Influence of Beta-Alanine supplementation on skeletal muscle carnosine concentrations and high intensity cycling capacity.
5- Nutr Res. 2008 Jan;28(1):31-5.Short-duration beta-alanine supplementation increases training volume and reduces subjective feelings of fatigue in college football players.Hoffman JR, Ratamess NA, Faigenbaum AD, Ross R, Kang J, Stout JR, Wise JA.Department of Health and Exercise Science, The College of New Jersey, PO Box 7718, Ewing, NJ 08628, USA. hoffmanj@tcnj.edu

• The precise amount of caffeine necessary to produce effects varies from person to person depending on body size and degree of tolerance to caffeine. It takes less than an hour for caffeine to begin affecting the body and a mild dose wears off in three to four hours.[1]
• Caffeine is an ergogenic: increasing the capacity for mental or physical labor. A study conducted in 1979 showed a 7% increase in distance cycled over a period of two hours in subjects who consumed caffeine compared to control tests.[2] Other studies attained much more dramatic results; one particular study of trained runners showed a 44% increase in "race-pace" endurance, as well as a 51% increase in cycling endurance[3]. The extensive boost shown in the runners is not an isolated case; additional studies have reported similar effects. Another study resulted in subjects cycling 29% longer during high intensity circuits.[4]
• Caffeine also exerts some direct physical effects on muscle that may also help explain its ergogenic effects. As long ago as 1910, scientists discovered that caffeine administration increased the contractile ability of isolated muscle[5] and also that this effect was (up to a point) dose dependent[6]. This almost certainly occurs because caffeine stimulates the release of calcium ions (Ca2+) from a region of the cell known as the sarcoplasmic reticulum. Ca2+ ions are involved in the process of initiating a sequence of chemical and electrical events that eventually lead to muscular contraction, and we now know that impaired calcium release can contribute to muscular fatigue[7]. Although the isolated muscle tissue studies on caffeine stimulated Ca2+ release used much higher levels of caffeine than would be found after even large amounts of caffeine ingestion, we now know that other naturally occurring molecules in the body such as cyclic ADP-ribose can dramatically increase the sensitivity of the Ca2+ release system to caffeine5.
• Typically, caffeine can significantly delay the onset of fatigue during endurance exercise at 70-85% VO2max lasting more than 30 minutes and enables higher work rates to be maintained during exercise with a reduced perception of effort. Studies have involved cyclists, runners and other endurance athletes in a range of test protocols (time-trials, incremental intensity tests, tests to exhaustion etc.) and over a wide range of distances/durations.
• In recent years it’s become clear that caffeine-mediated CNS stimulation plays a much greater role enhancing performance than was first thought. Consequently there have been more good quality studies into the effects of caffeine in shorter events and the results look promising. For example, a look at the most recent research shows the following:
- Caffeine administered to runners 1 hour before an 8km run produced an average improvement of 23.8 seconds over the distance compared to an inert placebo[8];
- Compared to placebo, trained rugby players who underwent simulated rugby play (seven circuits in each of two 40-minute halves separated by a 10-minute break) performed significantly better in sprinting, driving and passing drills when they took caffeine compared to placebo[9];
- Intermittent cycle sprinting (2 sets of eighteen 4-second sprints with 2 minutes of active rest in between sprints) resulted in an 8.5% increase in the total amount of sprinting work performed and a 7% increase in mean sprint power when caffeine was consumed[10];
- Caffeine produced an improvement of 1.2% in the times for 2000m ergo rowing and a corresponding increase in power of 2.7% compared to placebo[11];
The perception of leg muscle discomfort associated with cycling was significantly reduced in female cyclists when caffeine was administered when compared to placebo[12].

References
1-Bolton, Ph.D., Sanford; Gary Null, M.S. (1981). "Caffeine: Psychological Effects, Use and Abuse". Orthomolecular Psychiatry 10 (3): 202–211. doi:10.1152/physrev.00004.2004 br (inactive 2008-06-25). Retrieved on 2006-08-12.
2- Ivy, JL; Costill DL, Fink WJ, Lower RW (1979 Spring). "Influence of caffeine and carbohydrate feedings on endurance performance". Med Sci Sports 11 (1): 6–11. PMID 481158.
3- Graham, TE; Spriet, LL (1991 December). "Performance and metabolic responses to a high caffeine dose during prolonged exercise". J Appl Physiol 71 (6): 2292–8. PMID 1778925.
4- Trice, I; Haymes, EM (March 1995). "Effects of caffeine ingestion on exercise-induced changes during high-intensity, intermittent exercise". Int J Sport Nutr 5 (1): 37–44. doi:10.1152/physrev.00004.2004. PMID 7749424.
5- Proc. R. Soc. Lond. B Biol. Sci 1910; 82:568–574
6-. J. Physiol 1968; 194:51–74
7- Exp Physiol 1995; 80:497-527
8- J Sports Sci. 2006; 24(4):433-9
9- Med Sci Sports Exerc. 2005;37(11):1998-2005
10- Med Sci Sports Exerc. 2006;38(3):578-85
11- Med Sci Sports Exerc. 2000;32(11):1958-63
12- Med Sci Sports Exerc. 2006;38(3):598-604

• The results of a European research study were reported in April, 1996, in the International Journal of Sports Medicine. This study measured the reaction times and ergometric performance of competition level cyclists and long distance runners. The athletes took 5 mg. of NADH daily for 4 weeks. After 4 weeks, 16 of the 17 athletes had decreased their reaction times by an astounding 10 to 20%. These are impressive improvements for young, well-conditioned competitive athletes. The athletes themselves were also quite impressed that their reaction times had shortened. In addition, their spiro-ergometric parameters, maximum oxygen uptake (VO2 max/kg) and maximum heart frequency were also improved. There were no negative side effects. The athletes commented that they also experienced greater mental acuity and alertness.

ALC facilitates both the release and synthesis of acetylcholine. It has the ability to increase the synthesis of acetylcholine which occurs as a result of it donating its Acetyl group towards the production of acetylcholine. ALC increases the Brain's levels of choline acetylase (which in turn facilities the production of acetylcholine). Furthermore, it enhances the release of dopamine from dopaminergic Neurons and improves the binding of dopamine to dopamine receptors.

Additional benefits of ALC :

• ALC improves (eye to hand) Coordination [supplemental ALC @ 1.5 grams per day for 30 days improved eye to hand coordination in healthy, sedentary subjects by a factor of 300-400%].
• ALC given prior to exercise increased the maximum running speed of animals.
• ALC increases plasma Testosterone levels (via its influence on Acetylcholine neurotransmission in the Striatal Cortex of the Brain) and prevents the depletion of Testosterone caused by exposure to excessive Stress [research - rats].
• ALC improves the Energy metabolism of Neurons (by enhancing the transport of Medium-Chain Saturated Fatty Acids and Short-Chain Saturated Fatty Acids across the Cell Membranes of Neurons into the Mitochondria).
• ALC transports Lipids into the Mitochondria of Cells.
• ALC improves the quality of Sleep and reduces the quantity of Sleep required.
• ALC reverses the age-related decline that occurs in Cholinergic Receptors (i.e. the Receptors that receive Acetylcholine).
• Acetyl-L-Carnitine (ALC) improves Learning ability [women aged 22 - 27 were supplemented with ALC for 30 days. Complex video game tests before and after supplementation concluded that supplemental ALC caused large increases in speed of Learning, speed of reaction and reduction in errors].
• ALC improves both Short-Term Memory and Long-Term Memory.
• ALC improves Mood [ALC improves Mood in 53% of healthy subjects].
• ALC stimulates and maintains the growth of new Neurons within the Brain (both independently of Nerve Growth Factor (NGF) and as a result of preserving NGF) and helps to prevent the death of existing Neurons [ALC inhibits Neuron death in the Striatal Cortex, Prefrontal Cortex and the Occipital Cortex of the Brain].

References
1- De Falco, F. A., et al. Effect of the chronic treatment with L-acetylcarnitine in Down’s syndrome. Clin Ther. 144:123-127, 1994.
2- Bowman, B. Acetyl-carnitine and Alzheimer’s disease. Nutr Rev. 50:142-144, 1992.
3- Bruno, G., et al. Acetyl-L-carnitine in Alzheimer disease: a short-term study on CSF neurotransmitters and neuropeptides. Alzheimer Dis Assoc Disord (USA). 9(3):128-131, 1995.
4- Calvani, M., et al. Action of acetyl L-carnitine in neurodegeneration and Alzheimer’s disease. Annals of the New York Academy of Sciences (USA). 663:483-486, 1993.
5- Carta, A., et al. Acetyl L-carnitine: a drug able to slow the progress of Alzheimer’s Disease? Annals of the New York Academy of Sciences (USA. 640:228-232, 1991.
6- Guarnaschelli, C., et al. Pathological brain ageing: evaluation of the efficacy of a pharmacological aid. Drugs under Experimental and Clinical Research. 14(11):715-718, 1988.
7- Passeri, M., et al. Acetyl L-carnitine in the treatment of mildly demented elderly patients. International Journal of Clinical Pharmacology Research. 10(1-2):75-79, 1990.
8- Pettegrew, J. W., et al. Clinical and neurochemical effects of acetyl-L-carnitine in Alzheimer’s disease. Neurobiol Aging. 16:1-4, 1995.
9- Rai, G., et al. Double-blind, placebo controlled study of acetyl-L-carnitine in patients with Alzheimer’s dementia. Current Medical Research and Opinion. 11(10):638-647, 1989.
10- Sano, M., et al. Double-blind parallel design pilot study of acetyl levocarnitine in patients with Alzheimer’s disease. Arch Neurol. 49:1137-1141, 1992.
11- inforiani, E., et al. Neuropsychological changes in demented patients treated with acetyl-L-carnitine. International Journal of Clinical Pharmacology Research. 10(1-2):69-74, 1990.
12- Spagnoli, A. U., et al. Long-term acetyl-l-carnitine treatment in Alzheimer’s disease. Neurology. 41(11):1726-1732, 1991.

• Athletes, people trying to lose weight, and the elderly. Hard training athletes may benefit from supplementing with L-tyrosine as it helps to offset fatigue and stress associated with intense training.
• People attempting to lose weight may benefit from supplemental L-tyrosine. The thyroid is responsible for the manufacture of T-cells. L-tyrosine influences the manufacture of thyroxin [T-cells], which influences basal metabolic rate. Because of this, L-tyrosine may prove effective for weight loss.

References
1- Wurtman, RJ, and Lewis MC. Exercise, plasma composition and neurotransmission. In: Advances in Nutrition and Top Sport, edited by Brouns F.. Basel: Karger, 1991, vol. 32, p. 94-109.
2- Romanowski, W, and Grabiec S. The role of serotonin in the mechanism of central fatigue. Acta Physiol Pol 25: 127-134, 1974.
3- Lieberman, HR, Corkin S, Spring BJ, Wurtman RJ, and Growden JH. The effects of dietary neurotransmitter precursors on human behavior. Am J Clin Nutr 42: 366-370, 1985.
4- Banderet, LE, and Lieberman HR. Treatment with tyrosine, a neurotransmitter precursor, reduces environmental stress in humans. Brain Res Bull 22: 759-762, 1989.

• DLPA, otherwise known as DL-phenylalanine, is a special form of the essential amino acid phenylalanine. It is believed to reduce chronic pain, fight depression, muscle cramps, soreness, and migraines through the release of endorphins. Endorphins are neurotransmitters that are found in the brain. They are your body's natural painkillers. Not only does it relieve pain, it also has been connected to "euphoric" feelings, such as the "feel good" feeling that comes with prolonged, strenuous exercise, often know as "runner's high".
• Research has shown that DLPA offers good, if not excellent, relief from pain in patients. [1]
• A 1979 study at the University of Chicago conducted by Dr. Ehrenpreis [2] In treating various arthritic conditions with DLPA daily, highly significant results were obtained; better than 75 percent of the chronic pain patients experienced good to complete relief within a period of one week to one month.
• May support fat loss by helping curb sugar and carbohydrate cravings.

References
[1] # Pert, C. "Oplole Antagonist Counters Obesity," Science News, Feb. 14, 1981.
[2] Op. Clt., Ehrenpreis, et al., 1979, pp. 379-382.

• ALA stimulates blood flow by enhancing the activity of the Endothelial Nitric Oxide Synthase (eNOS) enzyme, supports energy production, and also functions as a cognitive enhancer.
• This powerful antioxidant will help with heart strength, liver toxicity, boost the immune system preserve brain cells, and help in energy production.
• Alpha Lipoic Acid improves nerve blood flow, reduces oxidative stress, and improves nerve conduction. It significantly lowers blood sugar levels while increasing glycogen storage in muscles and liver.
• Besides its antioxidant function alpha lipoic acid is the first coenzyme necessary in the conversion of glucose to ATP, and helps cells take up sugar and use it for fuel much more efficiently.

• Chili and even sweet peppers have been found to contain substances that significantly increase thermogenesis (heat production) and oxygen consumption for more than 20 minutes after they are eaten. They can help you lose weight.
• All chili peppers, including cayenne, contain capsaicin, which in addition to giving cayenne its characteristic heat, is a potent inhibitor of substance P, a neuropeptide associated with inflammatory processes.
• Capsaicin is being studied as an effective treatment for sensory nerve fiber disorders, including pain associated with arthritis, psoriasis, and diabetic neuropathy.
• Cayenne and other red chili peppers have been shown to reduce blood cholesterol, triglyceride levels, and platelet aggregation, while increasing the body's ability to dissolve fibrin, a substance integral to the formation of blood clots.
• Capsaicin is know to reduce pain
• Its peppery heat stimulates secretions that help clear mucus from your stuffed up nose or congested lungs. Capsaicin is similar to a compound found in many cold remedies for breaking up congestion, except that capsaicin works much faster.
• Cayenne may have an undeserved reputation for contributing to stomach ulcers. Not only does it not cause ulcers, hot peppers, in general, may help prevent them by killing bacteria you may have ingested, while powerfully stimulating the cells lining the stomach to secrete protective buffering juices that prevent ulcer formation.

References
1- Ensminger AH, Esminger M. K. J. e. al. Food for Health: A Nutrition Encyclopedia. Clovis, California: Pegus Press; 1986 1986. PMID:15210.
2- Gonzalez R, Dunkel R, Koletzko B, et al. Effect of capsaicin-containing red pepper sauce suspension on upper gastrointestinal motility in healthy volunteers. Dig Dis Sci 1998 Jun;43(6):1165-71 1998. PMID:18140.
3- Hautkappe M, Roizen MF, Toledano A, et al. Review of the effectiveness of capsaicin for painful cutaneous disorders and neural dysfunction. Clin J Pain 1998 Jun;14:97-106 1998.
4- Kempaiah RK, Srinivasan K. Integrity of erythrocytes of hypercholesterolemic rats during spices treatment. Mol Cell Biochem 2002 Jul;236(1-2):155-61 2002.
5- Sambaiah K, Satyanarayana MN. Hypocholesterolemic effect of red pepper & capsaicin. Indian J Exp Biol 1980 Aug;18(8):898-9 1980. PMID:18150.
6- Wood, Rebecca. The Whole Foods Encyclopedia. New York, NY: Prentice-Hall Press; 1988 1988. PMID:15220.