Biogeek - bodybuilder ketosis vitamin combo....safe?

[-FOXY-]

So in a few of these bodybuiler sites, they seem to "push" your body into ketosis with ALA (alpha linolenic acid) and niacin..... it seems to be the rage. I don't know much about why they say this works, or if it is safe? I am currently taking Webber naturals omega 3 cardio formula, and it has an elevated level of ALA in it already. Since I quit smoking and have been trying to get more active, it seems to be a good fit. Being a STAC member....I have been having a harder time getting into ketosis, even with increased workouts.....anyone have any information on this???

[biogeek]

Hi Foxy! You've got some really good questions here, but unfortunately, I can't really answer them completely.

First of all, I have never read in any of my nutrition books or journal articles about taking either of these supplements to increase the rate of ketosis or such. I even did a search early today through several of the journal databases & found many about ketosis and ALA, but none about "pushing" ketosis or making it more effective.
It doesn't mean that there isn't a reputable, clinical study out there....I just haven't found it yet. I'll keep looking because I am curious...

However, I am very familiar about niacin and too much can cause liver toxicity. You can gradually increase your niacin intake so that your body gets used to the flushing and tingling sensation, but only up to a point. High doses for long periods of time should ONLY be under a physician's care & I seriously doubt that any would recommend it for "pushing" one into ketosis.

Furthermore, Dr. Atkins knew a lot about supplements and, of course, ketosis. Wouldn't you think that he would say something in any of his publications about increasing ketosis via supplements if it were safe? I would certainly think so.

Niacin does help the body metabolize fat and carbs into useful energy, so it IS worthwhile to take it as a supplement, but it should be checked by taking other B-vitamins in a correct balance. I can't imagine what the body would do with high doses of niacin without the other B-vitamins to keep us healthy. The importance of having the B-vitamins in balance is illustrated by the use of B-complex supplements...they are made to be in the correct ratios.

ALA is also a great supplement, and is useful in reducing the amount of sugar in our bloodstreams by increasing our cells' ability in absorbing it. I suppose in this context, it could help one get into ketosis faster, but you wouldn't need high doses of it. If you're doing Atkins correctly, you wouldn't need to take high doses of ALA to maintain ketosis. Staying within your CCL and taking normal doses of ALA if you wish should keep you on track with losing weight and staying in ketosis. Keep an accurate food journal and check it with fitday or some other program to check your calories, carb/protein/fat ratios to make certain that you don't go over your CCL.

Anyways, I hope this helps you somewhat. Sorry I couldn't say definitively yes or no to your questions. If you have further questions, please don't hesitate to ask.

[biogeek]

Oh, I forgot to mention food sources of ALA because I know it's expensive--flaxseeds and flaxseed oil, walnuts and walnut oil, soybeans and soybean oil, kale and to a lesser extent: pumpkin seeds, rapeseed (canola) oil, and olive oil. Not only are flaxseeds relatively inexpensive compared to ALA supplements, but they also provide fiber and other nutrients.

And while I'm thinking about it....in our bodies, ALA will breakdown into EPA and DHA, the other two forms of Omega-3 which are found primarily in cold water fish. Whether EPA or DHA will have an effect on ketosis that you're hoping to increase, I have no idea. I do know that all three major forms of Omega 3 fatty acids are important for our bodies to function, and it wouldn't to take a supplement and/or eat foods rich in these oils.

[-FOXY-]

I found this on a website:

Question: I've been doing great on my low carb diet but I accidentally consumed 50 grams of carbohydrate today. Do I have to start over at the induction phase and how long will it take me to get back into ketosis?

Answer: If you've been on low carbs, say less than 30 grams, for at least several weeks, you have depleted your reserves of carbohydrate (glycogen) sufficiently that it will not take long to enter back into a ketogenic state depending on your metabolism and activity level. One trick for getting into ketosis quickly is to take some alpha lipoic acid (ALA) (250mg.) along with niacin (50mg.) and do some low intensity activity, say walking on a treadmill for about 30 minutes. The exercise and ALA will lower your insulin levels and the niacin will cause your body to draw upon its glycogen stores preferentially, enhancing glycogen depletion. This technique should enable you to reenter ketosis within the day. (Caution: Niacin will cause an uncomfortable flushing sensation that is harmless but irritating never the less. This is normal. Alpha Lipoic Acid will lower blood sugar and might cause a hypoglycemic reaction immediately after exercise. If this occurs, eat something (low carb) to stop this form occuring.)

Any thoughts?

[biogeek]

Well, I can't validate those claims that the combination of going back to low carb, supplements, and low intensity exercise will get one into ketosis faster than the normal Atkins plan. I think it would be safe to say that if the combo indeed works, it would probably have different effects on various people, just like doing Atkins, everyone is a bit different in the amount of weight they lose, how fast they get into ketosis, and the onset of "induction flu." and so forth.

Those amounts of ALA and niacin are well within what is normal and safe. Like I said before, both supplements are great for us in many ways, so if they can really help one get into ketosis faster, then that's just icing on the low-carb cake. I can't fault the exercise either, and Atkins promotes exercise, supplements, and of course, low carbing: the three-legged stool as he calls it in his book.