# How does Creatine affect Our Fitness?

What is Creatine | Benefits | Use | Side effects | Costs | Alternatives | FAQ

**What is Creatine?**

Creatine is a naturally occurring compound found in small amounts in certain foods and produced by the body. It plays a crucial role in providing rapid energy during high-intensity activities by replenishing adenosine triphosphate (ATP), the body's primary energy source.

**Benefits of Creatine in regards to Fitness:**

- Increased Strength and Power: Creatine supplementation has been shown to enhance strength and power during resistance training, enabling individuals to lift heavier weights and perform more reps.

- Muscle Growth: Creatine promotes water retention in muscle cells, leading to increased cell volume. This cellular hydration is believed to contribute to muscle growth by creating an optimal environment for protein synthesis.

- Improved High-Intensity Performance: Creatine supports energy production for short bursts of intense activity, making it beneficial for activities like sprinting, weightlifting, and high-intensity interval training (HIIT).

- Faster Recovery: Some studies suggest that creatine may help reduce muscle cell damage and inflammation, potentially leading to faster recovery between workouts.

**Use of Creatine:**

- Loading Phase: A common approach is a "loading phase" where individuals consume a higher dose of creatine for the first week to saturate muscle stores, followed by a maintenance dose.

- Maintenance Phase: After the loading phase, a lower daily dose is taken to maintain elevated creatine levels in the muscles.

- Pre- or Post-Workout: Creatine can be taken before or after a workout, depending on personal preference. Some people also choose to take it with a source of carbohydrates to enhance absorption.

**Side Effects of Creatine:**

- Dehydration: While creatine itself doesn't cause dehydration, some individuals may experience water retention in the muscles. It's essential to stay adequately hydrated when using creatine.

**Costs of Creatine:**

- Affordable Supplementation: Creatine is relatively affordable and is available in various forms, including creatine monohydrate, making it accessible to a wide range of individuals.

**Alternatives to Creatine:**

- Whole Foods: Natural sources of creatine include red meat and fish. However, achieving the same level of creatine through diet alone may be challenging.

- Beta-Alanine: Another amino acid that may complement creatine by enhancing muscle endurance, especially during high-intensity activities.

**FAQ:**

Is creatine suitable for everyone?

Creatine is generally safe for healthy individuals, but those with pre-existing medical conditions should consult a healthcare professional before supplementation.

Can creatine cause weight gain?

The initial increase in water weight due to creatine's muscle hydration effect may lead to a slight weight gain, but it's not fat gain.

Do I need to cycle creatine?

Cycling creatine (periods of use followed by breaks) is a personal choice, as there's no conclusive evidence that continuous use is harmful.

**Research and references for creatine in Fitness:**

Increased Strength and Power:

- Research published in the "Journal of Strength and Conditioning Research" (2003) demonstrated that creatine supplementation significantly increased maximal strength and work performed during repetitive sets of bench press and jump squat exercises.

Muscle Growth:

- A study in the "Journal of the International Society of Sports Nutrition" (2007) found that creatine supplementation, combined with resistance training, led to greater increases in muscle fiber cross-sectional area compared to resistance training alone.

Improved High-Intensity Performance:

- The "Journal of Sports Science & Medicine" (2003) reported that creatine supplementation improved performance in high-intensity intermittent exercise tasks, indicating its potential benefits for activities like sprinting and high-intensity interval training.

Faster Recovery:

- A study published in the "European Journal of Applied Physiology" (2001) suggested that creatine supplementation may attenuate muscle cell damage and inflammation, contributing to a faster recovery process between intense exercise sessions.

Dehydration (Side Effects):

- The "Journal of Athletic Training" (2003) conducted a review of creatine supplementation studies and found that there is no scientific evidence supporting the notion that creatine causes dehydration. However, individuals are advised to maintain proper hydration.

Alternatives to Creatine:

- The "Journal of the International Society of Sports Nutrition" (2015) suggested that beta-alanine supplementation may enhance exercise performance, particularly during high-intensity, short-duration activities, making it a potential complement to creatine.

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Kreatin

Creatine

# All about the Maca root and its products

What is Maca | Benefits | Use | Side effects | Costs | Alternatives | FAQ

**What is Maca?**

Maca (Lepidium meyenii) is the root of a cress species that originates from the Andes of Peru. Here it is cultivated at up to 4400 meters and thus defies all weather conditions. Whether it is exposed to enormous sunlight, strong gusts of wind or drought, the Maca plant is very robust and can withstand a lot.

It has about 20 cm large leaves, flowers and a root, which is full of vitamins and minerals. In Peru itself, the Maca plant has been known as a medicinal plant for about 2000 years and is still considered a staple food there. It is either cooked, dried or consumed as a powder, which can be brewed as a drink or eaten as a pudding. It is also fed to animals.

The tuber of the maca plant provides valuable ingredients to the body. It consists of approximately:

- 65 % carbohydrates
- 15 % proteins
- 9 % dietary fiber
- 2,5 % fats
- 4 % minerals such as iron, zinc, copper, sulfur, calcium, manganese, phosphorus, potassium
- Secondary plant substances
- Amino acids.

In Europe, Maca is known as a light powder or capsules, which consist of the ground tuber. Maca is also called a superfood, because it covers a wide range of applications and can help against a variety of ailments.

**Maca is used in these areas**

The Maca plant or the processed powder of Maca is a traditional medicinal plant and is used in many different areas. It has always been said to have a healing and medicinal effect. This is not really proven, but there are numerous studies that explore the effect of the Maca plant, especially in the field of fertility and potency enhancement.

Maca is used in these areas:

- In naturopathy
- As a potency enhancer
- In case of unfulfilled desire to have children
- To support menopause
- To enhance the performance of athletes and brain power.

**Advantages of the use of Maca**

Taking the Maca root or Maca powder is not only considered particularly beneficial in the Andes. Also with us in Europe a multiplicity of advantages is in the meantime well-known and gladly seen. Thus, the root offers an amazing number of benefits in areas that can improve daily life. At a glance, Maca offers the following positive properties:

- Increases fertility, libido and potency.
- Favors sexual desire during and after menopause
- Can improve sperm quality
- Has a balancing effect on hormonal balance
- Prevents chronic fatigue
- Works against memory loss 
- Helps with depression and anxiety disorders
- May relieve arthritic conditions such as rheumatism
- Supports respiratory diseases
- May relieve stress
- May lower cholesterol
- May provide for healthy digestion.

**The (correct) use of Maca**

The Peruvians themselves use the Maca plant and especially its tuber as a staple food and integrate it into their daily diet. There the tuber of the Maca is consumed like with us the potato. But also there it is popular and appreciated as a medicinal plant and is thus processed into tea, as powder, roasted, cooked, as porridge, pudding or as flour. Maca is consumed by the indigenous peoples of the Andes up to three times a day.

Here in Europe, Maca is mostly available as a powder or in capsule form. Unfortunately, you won't find Maca as a tuber in our supermarkets. But even in capsules, depending on the quality, there is enough valuable Maca powder to be able to follow a correct dosage without any problems. The powder can be boiled with water or milk and taken as a drink.

Also mixed under smoothies, in fruit salads, in porridge or as a topping on dinner you can integrate the Maca powder in your diet.
There is no general recommendation on the correct dosage of the powder or capsules. This depends on the health condition as well as the general condition, the application area and the complaints of a person. Thus, the standard dose is between 5 and 40 grams of powder. It is also recommended to keep the dose low at first and increase it gradually.

**Side effects and overdose of Maca**

The Maca plant, its root as well as the powder obtained from it are very well tolerated, provided they are consumed in their natural state. All in all, it is a safe food with few side effects.

Only too high a dosage could lead to side effects such as diarrhea, nausea, stomach pain or vomiting in rare cases and unfavorable conditions.
It is also not known to interact with other medications or herbal substances. However, as always, it is advisable to discuss the intake and proper dosage of Maca products with a doctor beforehand.

**Alternatives to Maca**

Maca is relatively unique in its complex coverage of a wide range of applications and its benefits.

Similar benefits especially in the field of sports, can be achieved with ginseng. On the one hand, it acts against fatigue and prevents stress. Otherwise, if you want to achieve the hormone-balancing effect of Maca root, the alternative of synthetic substances and drugs such as hormone preparations.

**The cost of Maca and Maca products**

The cost of Maca products depends, as is often the case, on the quality and type of cultivation. Depending on where the Maca powder or capsules come from, you have to invest sometimes more and sometimes less.

In general, however, it can be said that Maca powder in organic quality is available from 17 euros per kilo, but some cost up to 80 euros per kilo.

High-dose Maca capsules should not cost less than 10 euros per 100 capsules. Most jars of 100 to 200 capsules cost between 15 and 22 euros.

Of course, you should check the quality of the product beforehand and prefer to buy high-quality, organically grown Maca products instead of going for the cheapest product. Especially with products from abroad, it is often not clear what they mean by an organic standard. However, since it is a natural product, this is important and should be checked beforehand. It is possible to pay more for high-quality processing, fair cultivation and good quality. However, you should not be ripped off just because it is a so-called superfood.

**FAQ- Frequently asked questions about Maca**

Is it possible to overdose on Maca?

Maca is well tolerated by most people and can therefore hardly or only very rarely be overdosed. So you don't have to worry too much about an overdose. Nevertheless, it is advisable to adhere to the consumption recommendations on the respective packaging of Maca products or to consult your doctor before taking Maca for the first time.

Can Maca harm?

Maca cannot do any harm. Of course, there are always exceptions, in which one should be rather careful with the intake of Maca. Pregnant women in particular should consult a doctor before taking Maca. In general, however, Maca is not harmful.

When should Maca powder be taken?

There is no specific time of day when you should or should not take Maca. In general, it can be said that the substances of Maca can be better absorbed by the body shortly after a meal than on an empty stomach. You can also take Maca powder at the same time as breakfast and mix it into a shake, cereal or smoothie.

How regularly should Maca be taken?

Maca powder as well as Maca capsules should be taken daily over a longer period of time to notice an effect. Depending on how high the dose is set, it takes a while, sometimes several weeks, until the first benefits become noticeable.

What should one look for when buying?

As mentioned above, there are a few things to look for when buying Maca products. On the one hand, it is important that the Maca powder or capsules come from a cultivation area in which care is taken not to spray the fields and cultivation areas with chemical substances. Organic quality is not always the same as organic quality. For the sake of the environment, it also makes sense not to order Maca products from the other side of the world. There are also reasonably local suppliers from whom Maca can be obtained.

**Citation**

Rehberg (26.10.22): Maca - Das Superfood aus den Anden. In: Zentrum der Gesundheit. (Zuletzt abgerufen am 06.01.23) https://www.zentrum-der-gesundheit.de/krankheiten/maennerkrankheiten/potenzstoerung/maca.

Pfliegl (10.10.2019): Maca und Maca-Pulver: hoher Nährwert und wertvolle Inhaltsstoffe. In: Utopia. (Zuletzt abgerufen am 06.01.23) https://utopia.de/ratgeber/maca-pulver/.

(24.02.2022): Maca – das südamerikanische Superfood. In: Vitamin Epress. (Zuletzt abgerufen am 06.01.23) https://www.vitaminexpress.org/de/maca.

Sprecher (03.04.20): Maca - Kleine Knolle, grosse Wirkung! In: Vitamin Plus. (Zuletzt abgerufen am 06.01.23) https://www.vitaminplus.ch/ratgeber/fruechte-pflanzen/maca-kleine-knolle-grosse-wirkung.


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Maca

# Probiotics- The health-promoting effect of small microorganisms

Probiotics | Benefits | Use | Side effects | Costs | Alternatives | FAQ | Citation | Exercices | Routines | Products | Research | Other media

**What are probiotics?**

**Short facts**

- Small, living microorganisms in our intestines
- Bacteria
- Promote healthy intestinal flora
- Stable immune system.

Probiotics are tiny, living microorganisms that occur naturally in our bodies and are beneficial to our health. The fact that probiotics are bacteria that live and move freely in our bodies sounds strange, even disgusting. But this is not the case at all, because the opposite is true. Translated, probiotics mean nothing other than "for life". This already shows that our body needs them, and they influence our health in a positive sense.

Probiotics are found in one of the largest organs of the human body, the intestine. Here they ensure a balanced and healthy intestinal flora. They do this mainly by increasing the "good" bacterial colonies, which are healthy for us humans, and by destroying the "bad" ones, which are responsible for a variety of different diseases.

Probiotics are therefore found in large numbers in our intestines. There they are at home and provide for a healthy intestinal flora. Once they have arrived there and survived the journey from the mouth through the stomach into the intestine, they multiply there. They help with digestion, but also strengthen the immune system and activate the defense response of the T-cells, which protect us from bad germs, viruses, bacteria and pathogens. In general, the term probiotics should not be generalized and sweeping. There are different strains of bacteria, which act in a very individual way and have different properties. Not all probiotics are the same!

Humans take in probiotics every day in a natural way through their diet. The best known probiotics are probably the lactic acid bacteria. Probiotics occur naturally in these foods:

- In some dairy products such as yogurt (plain yogurt), kefir, ayran or buttermilk
- Beet
- Fermented foods such as beans, pickled cabbage, carrots or sauerkraut.

However, not everyone consumes such probiotic foods in the right quantity and on a daily basis. Therefore, probiotics are now added to very many foods. This is usually even large marked by advertising on the specific products. There are also a variety of dietary supplements or medications that contain strains of lactic acid bacteria or other probiotics.

**Probiotics are used in these areas**

**Short facts**

- Help with a variety of ailments and diseases
- In foods and dietary supplements.

Probiotics occur naturally. Since they are present in foods, we consume them every day without knowing it. However, there are people who do not eat these foods and therefore take probiotics in the form of dietary supplements or medications to supplement them. A planned supply of probiotics also makes sense in the case of physical complaints or even illnesses. 

Probiotics can help with this:

- Maintenance of a healthy intestinal flora
- Digestive complaints
- Flatulence
- Constipation (even if chronic)
- Diarrhea caused by an infection
- Ulcerative colitis (chronic inflammatory bowel disease)
- Irritable bowel syndrome (IBS)
- Respiratory infections
- Asthma
- Neurodermatitis
- Helicobacter pyloris (stomach germ)
- Depression
- Alzheimer's disease
- Flu infections
- Allergies
- Weak immune system
- Skin diseases
- Food intolerances
- Fungal infections
- Conscious cancers
- Damage caused by antibiotics
- Inflammations in the body.

**Advantages of using probiotics**

**Short facts**

- Balance of intestinal flora
- Influence on physical and also mental health.

The areas in which probiotics can be used and help are particularly diverse. This is due to the fact that the entire physical and mental health is enormously dependent on that of the intestine. If the balance of the intestinal flora gets out of control, this can have enormous consequences, which can end in complaints and illness.

The intestinal flora has a great influence on our physical and also mental health. The intestine and thus probiotics regulate accordingly also our emotions as well as the mental efficiency.

A large number of neuroscientists are therefore researching the influence of the gut on human emotions. The complex nervous system of the intestine, it is believed, makes contact with the brain and can thus control emotions. So, you could say that the intestinal bacteria communicate with us. If the gut is healthy and in balance due to sufficient probiotics, our psyche is also fine.

**How probiotics are used**

**Short facts**

- In liquid form, as powder, as tablets or in capsule form
- Very individual areas of application and modes of action.

A correct use of probiotics is difficult to define. There is no such thing, because they are very special, individual and not completely researched microorganisms. The term probiotics should therefore not be generalized!

Probiotics are available in liquid form, as powder, as tablets or in capsule form. Depending on the manufacturer, these preparations contain very different amounts and compositions of probiotics. There are also different strains of bacteria, some of which are useful for such symptoms and some for others. The exact composition and content of probiotics in food supplements can be found in the instruction leaflet or directly on the packaging.

So, each preparation brings a different effect and should be used in other areas. It is best to weigh the benefits well and discuss everything in detail with a doctor than to simply treat yourself with probiotics.

It is also important to note that not everyone is the same. One person may complain of digestive problems, while another suffers from a serious disease such as Morbus Crohn. Also, one patient's intestine may have much more probiotics than another's from the start.

A blanket recommendation for the use of probiotics can and should therefore not be made without first having thoroughly examined the individual.

**Side effects and overdose of probiotics**

**Short facts**

- Side effects are rare, but do occur
- Digestive problems are among the most common side effects.

Even though probiotics are generally considered to be beneficial to health, they can also produce certain side effects.

In general, it can be said that everyone tolerates probiotics differently. It depends on a variety of factors, which is why one or the other may experience side effects from taking probiotics. The most common side effects include:

- Constipation
- Diarrhea
- flatulence
- Digestive problems.

These rather harmless side effects are, however, rather rare and also subside after a few weeks after intake. The intestine may first have to get used to the supply of probiotics and may initially react with rejection. It is also possible that the intestine does not yet know the corresponding bacterial strains and must first re-establish the balance.

Especially by taking the appropriate preparations with probiotics, it can happen that the dose is simply too high. An overdose can cause the side effects just mentioned, which can then occur in varying degrees of severity. It is therefore all the more important to discuss the excessive use of probiotics with your doctor and ask for advice on the correct dosage.

**The cost of probiotics**

**Short facts**

- Costs depend on various factors such as quality quantity and composition
- An average of 25 € is to be expected.

There are many different manufacturers, quantities, qualities, preparations and compositions of probiotics, which determine the cost factor. Therefore, no exact price can be named here, but only a price range can be determined.

Probiotics in the form of dietary supplements should cost between 15 and 50 €, depending on quantity and quality. On average, you pay about 25 € for a good probiotic.

Probiotics do not require a prescription and are therefore available either in pharmacies, drugstores or online. Products with added probiotics are also available in supermarkets. Since most probiotics are lactic acid bacteria, buttermilk, kefir and the like can be found in the refrigerated section of the supermarket.

**Alternatives to probiotics**

**Short facts**

- Natural foods
- Stress-reducing measures are not only good for the body in general, but also benefit the intestines.

Probiotics are relatively unique in their population, composition and occurrence. The intestinal flora is extremely sensitive, special and must be treated with care. Here bacteria and germs cavort and form a very individual milieu, which knows exactly what it needs and what not. Since probiotics are microorganisms, i.e. living bacteria that positively influence the intestinal flora, there is almost nothing that can imitate the way probiotics work.

However, an alternative to probiotic supplements are the probiotics found in nature. As described above, these can be found in dairy products such as cheese, buttermilk or fermented foods. Unfortunately, however, it is difficult to consume enough probiotic foods to achieve the right amount of probiotics.

What is proven to have a very negative effect on the intestinal flora is stress! Therefore, stress-reducing measures such as sports, yoga, meditation or walks form a somewhat different, but not negligible alternative to probiotics. They not only calm our mind, but also condition the balance of the intestinal flora.

**FAQ- Frequently Asked Questions about Probiotics**

How exactly do probiotics work in the human body?

Probiotics are first taken orally and then pass through the esophagus, the stomach and into the intestines. Once there, they unfold their effect, because that is exactly where they belong and do their work. They are responsible for repopulating the walls of the intestine with bacteria. These are absolutely necessary for a healthy intestinal flora and should always be present in balanced quantities. They regulate digestion, strengthen the immune system, prevent disease and maintain overall body health.

Do probiotic bacteria harm me?

No. Probiotics occur naturally in our bodies. They belong in our intestines and are good for the body. Just because they are bacteria does not mean they can cause disease or do us any harm.

Can I take probiotics without supplementation?

Probiotics are not only found in supplements. They occur naturally in foods. These are dairy products such as cheese, kefir or yogurt and fermented foods such as pickled cabbage or sauerkraut.

Are probiotics in foods enough?

It is not always enough to consume probiotic foods. This is highly dependent on whether one needs an increased dose of probiotics. If this is the case, for example, due to an illness or certain ailments, one needs a larger number of probiotics. However, this can only be achieved by taking dietary supplements. However, the amount and the reason for taking them should be urgently clarified with a doctor.

Who should supplement probiotics?

Probiotics should be supplemented in the first place if a doctor advises you to do so. This can have various reasons. Either one suffers from digestive problems because the delicate balance of the intestinal flora has been disturbed, or a disease such as Crohn's disease has been diagnosed, for which the intake of probiotics can help. Basically, it can be said that not everyone needs or should take probiotics.

Can you think of further questions, do you have suggestions, or would you like to get in touch with us? Then contact our team at MonkiMind, we will be happy to help you at any time.

**Citation**

Feichter und Steinbach (30.06.21): Probiotika: Wie sinnvoll sind sie? In: Mylife. (Zuletzt abgerufen am 07.07.22). https://www.mylife.de/gesunde-ernaehrung/probiotika/.

Probiotika und Präbiotika. In: OMNi-BiOTiC®. (Zuletzt abgerufen am 07.07.22). https://www.omni-biotic.com/de/darmgesundheit/probiotika-und-praebiotika/.

(28.12.21): Lebensmittel mit speziellen Bakterienkulturen (früher: "Probiotika"). In: Verbraucherzentrale. (Zuletzt abgerufen am 07.07.22). https://www.verbraucherzentrale.de/wissen/lebensmittel/kennzeichnung-und-inhaltsstoffe/lebensmittel-mit-speziellen-bakterienkulturen-frueher-probiotika-13937.

Rehberg (18.02.22): Probiotika und ihre Nebenwirkungen. In: Zentrum der Gesundheit. (Zuletzt abgerufen am 07.07.22). https://www.zentrum-der-gesundheit.de/ernaehrung/nahrungsergaenzung/probiotika-uebersicht/probiotika-nebenwirkungen.

Meier (11.06.22): Der Darm steuert Ihre Emotionen. In: Zentrum der Gesundheit. (Zuletzt abgerufen am 07.07.22). https://www.zentrum-der-gesundheit.de/bibliothek/koerper/darmflora-uebersicht/darm-steuert-emotionen-ia.

Rehberg (14. 06.22): Probiotika für eine gesunde Darmflora. In: Zentrum der Gesundheit. (Zuletzt abgerufen am 07.07.22).https://www.zentrum-der-gesundheit.de/ernaehrung/nahrungsergaenzung/probiotika-uebersicht/probiotika.

(23.06.2022): Probiotika Vergleich 2022- Die besten Probiotika-Produkte im Vergleich. In: Vergleich.org. (Zuletzt abgerufen am 07.07.22). https://www.vergleich.org/probiotika/?split=prime.

FAQ. In: Natural Pharma Laboratories. (Zuletzt abgerufen am 07.07.22). https://naturalpharma.bio/faq/?lang=de.

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Probiotika

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# L-Tyrosine- Effects and benefits of the amino acid

L-Tyrosine | Benefits | Use | Side effects | Costs | Alternatives | FAQ | Citation | Exercices | Routines | Products | Research | Other media

**What is L-Tyrosine?**

**Short Facts**

- Non-essential amino acid
- Naturally occurring in food
- Can be supplemented
- Improves mental performance as well as state of mind.

L-tyrosine is an amino acid. More specifically, it is a non-essential amino acid. A non-essential amino acid is a building block that works with other building blocks to keep the body functioning as it should and to keep the immune system working effectively. The amino acid L-tyrosine can be made in the body and requires another amino acid called phenylalanine. L-tyrosine has some important roles in relation to physical and mental performance in humans.

In principle, it can be said that L-tyrosine sets some things in motion in our brain and hormone balance. The amino acid is thus responsible for the body's own formation of neurotransmitters such as dopamine and norepinephrine. These are messenger substances that transmit impulses from nerve to nerve. But what does this mean and how does it affect us?

L-tyrosine has an influence on our mood and state of mind. Namely, it is associated with the action of the hormone dopamine, which is known to be responsible for the feeling of happiness, euphoria and contentment. L-tyrosine also has an influence on two other hormones, the stress hormones adrenaline and noradrenaline and the thyroid hormone thyroxine. Thus, it has a great influence on memory performance, stress levels and mental state.

Through our food, L-tyrosine can be absorbed naturally, although unfortunately the choice of foods is not particularly large. These include, for example, seeds and nuts, eggs, chicken and pork.

**L-tyrosine is used in these areas**

**Short Facts**

- Is applied in various areas: Study, before exams, professional everyday life
- Mostly used to improve concentration.

Tyrosine is closely related to the often called "happiness hormone" dopamine. Therefore, it mainly contributes to a good mood, more energy and higher thinking performance. In areas of study, training or in stressful situations in everyday working life, tyrosine is therefore also known as a stimulant. Concentration, the ability to think and reaction time can be improved by L-tyrosine.

The intake of tyrosine is also known in creative professional fields. This is because tyrosine also promotes creativity. Not only does it increase thinking ability, but it also encourages a solution-oriented way of thinking.

Further studies showed that tyrosine reduces stress. And it does so in an extremely natural way. This was especially proven in studies in which the test subjects experienced stress in the form of enormous cold. Here it was shown that tyrosine contributed to the fact that the mood of the test subjects did not drop drastically even after several hours of extreme cold.

A positive effect of an extra portion of tyrosine was also seen at the physical level. The intake lowers blood pressure. Taking tyrosine also makes sense in the area of sports. Here, studies were conducted in which the training capacities of test persons were observed under conditions of enormous heat. The intake of tyrosine before the training caused that those test persons could maintain their training performance longer than test persons who did not take tyrosine.

**Advantages of using L-Tyrosine**

**Short Facts**

- Mental and physical benefits
- Lack of tyrosine in the body can lead to sadness or even depression.

L-tyrosine has a variety of benefits. These benefits already explained are:

- Stress reduction
- Increase in creativity
- Increase and maintenance of concentration
- Promotion of solution-oriented thinking
- Reduction of blood pressure
- Improvement of reaction time
- Increasing exercise performance.

Healthy people can produce tyrosine on their own in the body through normal food intake. However, the amount of tyrosine is not always sufficient and supplementation may be recommended.

Conversely, a deficiency of tyrosine can have physical and psychological consequences. It can strike the mind and psyche, and it can lead to sadness, dissatisfaction and, in the worst case, depression. A deficiency can also show up physically. Body temperature and blood pressure can be low. Especially people with a metabolic disorder called phenylketonuria (PK) should be careful and supplement enough tyrosine. This is because their body does not manage to convert tyrosine on its own. If this is not supplied, it can lead to melanin deficiency and thus albinism. Skin and hair lose their color and turn white. In particularly bad cases, a thyroxine deficiency even leads to deformities, short stature and functional disorders of speech.

**How L-tyrosine is used**

**Short Facts**

- Naturally occurring or to be taken as a supplement
- In powder or capsule form
- Can be used on a daily basis.

Tyrosine as a dietary supplement is available in powder or capsule form. The powder should be dissolved in water and the capsule should be taken with a little water. However, tyrosine does not necessarily have to be supplemented. In a natural way, the non-essential amino acid is present in a few foods that people usually eat every day. As already described, the body manages to absorb and utilize the tyrosine from the foods all by itself. However, if this is not the case due to a too low intake or due to a disorder or disease, tyrosine should be taken as a supplement after consultation with a doctor.

The correct dosage should also be urgently determined and discussed with a doctor beforehand. Here it depends above all on why tyrosine is to be taken. Basically, it is recommended to take a quantity of 100 mg of pure tyrosine per kilogram of body weight. On the other hand, care should be taken not to exceed this amount. It is also disputed whether an increased amount brings any additional benefit at all. Folic acid and vitamin C support the metabolism and the mode of action of tyrosine. Therefore, experts recommend taking them in addition.

**Side effects and overdose of L-tyrosine**

**Short Facts**
- 
- No side effects known in healthy people
- Not compatible with other drugs
- Should not be taken in case of certain diseases.

Taking tyrosine does not usually cause side effects or overdose in healthy people. To be on the safe side, however, even healthy people should talk to their doctor beforehand about whether and if so why and how much tyrosine they want to take. Although overdose is rare, it may be indicated by the following side effects:

- Inner restlessness 
- Feelings of anxiety 
- Sleeplessness
- Palpitations 
- Migraines and headaches.

However, taking tyrosine does not make sense for everyone. Under certain circumstances, mild side effects may therefore occur while taking tyrosine. In some special cases, supplementation should be avoided. Patients who suffer from migraine or have hyperthyroidism should rather not take tyrosine in excess, otherwise side effects may occur. 

Caution is also advised if you have to take other medications at the same time. These may not be compatible with the intake of L-tyrosine. Pregnant women or mothers who are breastfeeding should also not take tyrosine as a supplement.

**The cost of L-Tyrosine**

**Short Facts**

- Available in the pharmacy or online
- 10 to a maximum of 30 €.

Tyrosine is available in pharmacies or online and can be purchased without a prescription. For tyrosine, as with many other supplements, the cost varies depending on quantity and quality. Tyrosine in capsule form is usually available for 10-25 € per 100-300 capsules. 

Beware of nasty rip-offs! Since tyrosine increases performance, this effect is often overpraised for advertising purposes. Thus, the marketing shows the positive effects when learning and preparing for exams. Such allegedly especially for learners offers are usually overpriced.

**Alternatives to L-Tyrosine**

**Short Facts**

- Natural stimulants are the best alternatives: coffee, green or black tea
- CBD Oil.

Tyrosine has the properties to reduce stress and increase performance. Similar to the drug Ritalin, tyrosine is popularly taken to boost performance before exams. Ritalin is therefore known as an alternative to tyrosine, but is absolutely not a good alternative to be taken seriously, and can be extremely dangerous if you are not familiar with the dosage!

Other natural stimulants are for example caffeine or tein. In the right dose, these also have a stimulating, activating, invigorating effect and promote concentration. However, there is a risk of dependence here. There are also a variety of other stress relievers that can be used as an alternative to L-tyrosine. CBD oil, for example, is considered extremely effective against stress, sadness, inner turmoil and depression. Above all, sports such as yoga or meditation also promote your concentration and have a positive effect on a stressful everyday life.

**FAQ- Frequently asked questions about L-Tyrosine**

How fast does L-Tyrosine work?

The type of effect and the strength of the effect of tyrosine depend on the individual person, so it feels different for everyone. Depending on how big and heavy you are and whether you take other medications, for example, the effect may be faster or slower. In general, it can be said that the effect occurs after 30-60 minutes. 

Can L-Tyrosine harm me?

Per se, the intake of tyrosine cannot harm. However, this is only true if you are healthy, have no undetected diseases, and are not taking any other medications that negatively affect the effect of tyrosine. Tyrosine may cause headaches or mild fatigue in isolated cases, but it cannot harm you.

Can I take L-tyrosine before exams?

Yes, you can. Tyrosine is known to increase performance and concentration and also provides a longer attention span. So before exams or a stressful situation, you can take tyrosine to lower your stress level and use your focus for what matters. However, wait 30-60 minutes after taking it for the tyrosine to take effect and for you to be ready for your exam.

When and for how long should I supplement with L-tyrosine?

L-tyrosine is available in capsule and powder form. Both variants can be taken directly in the morning at the same time as or before breakfast. If the tyrosine is taken to improve performance before an exam or, for example, before training, it is recommended to wait about 30-60 minutes afterwards for it to take effect. There is no limited period of intake. Tyrosine is not addictive, so it can be consumed over a longer period of time.

How long can I store L-tyrosine capsules?

Tyrosine can be stored for a relatively long time under suitable conditions. It is important that you store it at room temperature and close it airtight. Depending on the manufacturer, you can assume a shelf life of up to three years.

**Citation**

Tyrosin. In: Naturheilzentrum Nürnberg. (Zuletzt abgerufen am 20.07.22). https://www.naturheilzentrum-nuernberg.de/lexikon/t/tyrosin.html.
(21.09.20): TYROSIN - WIRKUNG, DOSIERUNG, NEBENWIRKUNGEN. In: Olimp Sport Nutrition. (Zuletzt abgerufen am 20.07.22). https://olimpsport.com/de/tyrosin-wirkung-dosierung-nebenwirkungen.

Besser trainieren und denken durch L-Tyrosin. In: Body Ip System Nutrition. (Zuletzt abgerufen am 20.07.22). https://www.bodyip-nutrition.de/blogs/supplements/besser-trainieren-und-denken-durch-l-tyrosin.

Rehberg (25.06.22): Tyrosin: Das natürliche Aufputschmittel. In: Zentrum der Gesundheit. (Zuletzt abgerufen am 20.07.22). https://www.zentrum-der-gesundheit.de/ernaehrung/nahrungsergaenzung/weitere-nahrungsergaenzungsmittel/tyrosin.

L-Tyrosin- Wirkung, Nebenwirkung, Vorteile & Dosierung. In: MyProtein. (Zuletzt abgerufen am 20.07.22). https://de.myprotein.com/thezone/supplemente/was-ist-l-tyrosin-wirkung-nebenwirkung-vorteile-dosierung/.

SupplementBible Redaktion (Juli 2022): L-Tyrosin: Test & Empfehlungen (07/22). In: SupplementBible. (Zuletzt abgerufen am 20.07.22). https://www.supplementbibel.de/l-tyrosin-test/.

**Relevant topics on MonkiMind.com:**

Blogs

[Cortisol & Focus – What the stress hormone does in the body](https://www.monkimind.com/en/blog/cortisol-focus-what-the-stress-hormone-does-in-the-body/)
[Happiness in the brain – the messenger substance dopamine and what it does](https://www.monkimind.com/en/blog/happiness-in-the-brain-the-messenger-substance-dopamine-and-what-it-does/)
[Exercise for the soul- Why yoga is beneficial for body and mind](https://www.monkimind.com/en/blog/exercise-for-the-soul-why-yoga-is-beneficial-for-body-and-mind/)

Routines

[“I am in flow”- How to achieve the famous flow state?](https://www.monkimind.com/en/routine/i-am-in-flow-how-to-achieve-the-famous-flow-state/)
[Pure stress! How to relieve stress with the help of CBD products?](https://www.monkimind.com/en/routine/pure-stress-how-to-relieve-stress-with-the-help-of-cbd-products/)

Research

[Research on cardio training – This training intensity improves fitness in the long term](https://www.monkimind.com/en/research/research-on-cardio-training-this-training-intensity-improves-fitness-in-the-long-term/)
[L-tyrosine under observation- The effect of the amino acid on our thinking](https://www.monkimind.com/en/research/l-tyrosine-under-observation-the-effect-of-the-amino-acid-on-our-thinking/)

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L-Tyrosin

L-Tyrosine

# Kettlebells- Everything you need to know about kettlebells and effective kettlebell training

**What are Kettlebells?**

**Short Facts**

- Small balls of steel with handle
- Free weight
- Kettlebells are excellent for a full body workout
- Ideal training equipment for home.

Kettlebells are part of the inventory of a well-equipped gym. Visually, they resemble a steel cannonball with a grab handle. They are flattened underneath so they stand without rolling away. Some are made of cast iron, others have a vinyl or neoprene coating so that blisters do not form on the hands in the long term from lifting. It also protects the floor of the workout area. The practical aspect is that they are particularly space-saving and handy. So they can also be used in the home gym. They are great for stowing in boxes, in the basement, or simply under the bed or sofa and pulling out for each workout session.

Kettlebells are used in free weight sports and come in a variety of weights. This allows you to slowly increase your workout from 2 to a maximum of 32 kilograms. They train numerous muscle groups and are also very popular in the functional training area. The training can be customized and ranges from simple exercises to an extended full-body workout, during which more than 300 calories can be burned within 20 minutes.

In addition to strength, kettlebells can also be used to train endurance, coordination, flexibility and balance. Body tension and stamina are also required when training with kettlebells. Kettlebells are therefore true workout all-rounders!

Kettlebells are usually available in bright colors. This is not only visually beautiful, but also has a deeper meaning. The colors of the kettlebells indicate at a glance what weight it is. For example, black kettlebells are standardized to a weight of 4 kg, yellow kettlebells to a weight of 16 kg and red kettlebells to a weight class of 32 kg. Meanwhile, kettlebells are even available with variable weight classes. Thus, you only need one kettlebell.

**Kettlebells are used in these areas**

**Short Facts**

- Perfect for free weight training
- Various muscle groups
- Increases possible depending on fitness level.

Kettlebells are used for free weight training. They can be applied to train a wide variety of muscle groups. Depending on the size and weight, exercises for the back, arms, abdomen, legs or even the buttocks can be performed with them. The different weights make it possible to increase slowly but surely from kettlebell to kettlebell and thus get the maximum out of the muscles, endurance and coordination.

How much weight you start with and how quickly you can increase depends entirely on your own fitness level. Above all, however, stamina is absolutely necessary for training with kettlebells. Those who still have their difficulties with endurance can train it wonderfully with kettlebells. 

**Advantages of using kettlebells**

**Short Facts**

- Training of several body regions possible
- No static, but dynamic movement sequences
- Training intensity can be selected and increased as desired
- Fat burning and muscle building in one.

Kettlebells train several body regions and fitness areas at the same time. With a good kettlebell workout, you not only gain more strength, but also increase your endurance, speed, agility and coordination. 

This is due to the fact that with kettlebells you do not perform static exercises and movements. Compared to guided barbell exercises, they are natural and much more complex movements. In this way, you train not only strength, but also coordination.

You can also freely choose the weight of the kettlebell. If you choose a lighter kettlebell, you can do more repetitions and thus train your endurance. Also, the fat burning is thus properly boosted. If you prefer to concentrate on muscle building, you can use heavier dumbbells and thus focus on short but effective exercise units.

**How to use kettlebells**

**Short Facts**

- Different exercises
- Strength or endurance training
- Body regions such as arms, legs, buttocks, abdomen and back can be trained.

There are various exercises that can be performed with kettlebells. Depending on the focus of the training, the attention can be placed either on strength or endurance. It is important that you wear sturdy shoes for training with kettlebells. Not only to protect your feet in case the ball falls on the floor. Moreover, when training with kettlebells, many swinging exercises are performed, for which you need a firm footing. If you train with a lot of weight, you can also buy training gloves. These protect the hands from calluses and blisters. If you train at home and want to protect your floor, you should make sure to put a mat under it, so that the balls do not damage the floor.

The most famous of all exercises with kettlebells is the kettlebell swing. Here, the buttocks, the back, the arms as well as the abdomen are trained. As the name of the exercise suggests, the kettlebell is swung. In a dynamic movement with the whole body, the kettlebell should be pulled upwards from a squat position between the legs in a swinging motion. The body movement adapts to the swing and so you come to a standing position and extend both arms with the kettlebell forward to shoulder height. Body tension is important here so that the kettlebell does not swing back and forth uncontrollably.

Those who want to focus on the gluteal muscles can perform controlled squats, classic squats, with the kettlebell in both hands. More advanced users can additionally bring the kettlebell in front of the chest while standing.

The arms and shoulders can also be specifically trained with the kettlebell. To do this, bring a kettlebell to shoulder height and press upwards with one arm in a controlled manner. You should start with less weight.

The exercises with kettlebells are varied and address the most diverse muscle groups. There are also many circuit training units, which then form a whole body workout. You can do your workout with kettlebells in multiple repetitions or for time. For example, you can schedule 6 to 12 repetitions for each exercise and slowly increase as you feel the need. You can also set a timer and work out for 30 seconds per exercise session. This is followed by 30 seconds of rest. 

On the Internet you can find many different exercises for beginners as well as for advanced users.

**Risk of injury when training with kettlebells**

**Short Facts**

- Injuries such as muscle overuse and strains possible.
- Slow increase recommended.

Kettlebells are very easy to use. However, like any piece of exercise equipment, they bring with them various risks of injury that must be prevented. Because of their weight, you should always be careful when exercising with kettlebells that you don't overestimate your muscle strength and endurance, as well as that the weight of the kettlebell is appropriate for your level of training. A kettlebell that is too heavy can not only result in sore muscles but can also cause severe muscle strains.

Especially when doing exercises where you lift the kettlebell with only one hand, you should be sure that the weight is the right one. If you suddenly can't hold the kettlebell, you run the risk of dropping it on your foot. It's better to approach the weight slowly than to try too much weight too quickly.

**The cost of kettlebells**

**Short Facts**

- Cost varies depending on weight and number of kettlebells
- A set of 3 kettlebells costs around €100 or more.

The cost of kettlebells varies greatly depending on whether you buy them in a set or individually, order them online with shipping, or go to a specialty store. Also, different weights are priced differently.

Basically, it can be said that a single kettlebell can cost between 9 and 30 euros. A set consisting of 3 kettlebells in different weight classes can cost well over € 100. Prices vary greatly and it depends on the supplier how much you pay for individual kettlebells as well as for a set.

**Alternatives to Kettlebells**

**Short Facts**

- Alternatives are dumbbells or classic weights
- For a home gym, water bottles are also suitable as the simplest alternative.

Kettlebells are great for any home gym because of their size and compactness. They weigh about 2 to a maximum of 32 kilograms and can be easily stored on shelves, in the basement or even under the bed. Nevertheless, they are extremely versatile and can be used for various exercises and workouts. The special thing about kettlebells is the small handle, which is attached to the top of the kettlebell. This functional form of the kettlebell allows unusual exercises such as the kettlebell swing. A varied workout is guaranteed with kettlebells.

If you still want to look for an alternative, you can fall back on normal dumbbells or classic weights. These are usually a little larger than kettlebells but are available in similar weight classes. With this, you can not always perform exactly the same, but similar exercises as with the kettlebells.

If you don't want to buy any weights or kettlebells at all because it's not worth buying them, you can also make your own weights. Water bottles are particularly suitable for this purpose. In general, 1 liter of water weighs 1 kg. So if you want to start small, 1 to 2 water bottles are enough. If you want to increase, you can put several water bottles in a backpack and have a small kettlebell effect. 

**Suggestions of our MonkiMind product ideas**

**1. Gorilla Sports Kettlebell Cast with rubber coating 8 kg**

The cast kettlebell from Gorilla Sports with rubber coating weighs 8 kg. It is ideally suited to start training and slowly increase. The positive features at a glance:

- Cast iron kettlebell with vinyl coating.
- Kilogram indication directly on the kettlebell
- Floor-friendly thanks to the coating
- Handy handle
- The flattened base provides a secure rest.


**FAQ- Frequently asked questions about kettlebells**

For whom is training with kettlebells suitable?
Training with kettlebells is suitable for anyone who likes to train with free weights, who wants to burn fat and at the same time increase their endurance and muscle strength. It is a multifunctional workout, which means that the whole body is worked. It is also possible to improve the cardiovascular system. Even those who have little time for sports in everyday life are well advised with a kettlebell workout. Just try it out.

What weight should my kettlebell have?
The weight of the kettlebell depends mainly on the training condition of the user. In general, however, it can be said that you will be able to lift more weight than you might think. This is because kettlebell training does not only work individual muscle groups, but the entire body. Women can start with an 8 kg kettlebell, while men can venture up to a 12 kg kettlebell. This way you can slowly increase and also combine the weights of the kettlebells if you take a kettlebell in both hands.

How often should you train with kettlebells?
The beauty of training with kettlebells is that you can design your workout very freely. However, keep in mind that the exercises and workouts are very intense. The workout stresses the whole body and not just individual muscle groups. Also, the exercises are repeated frequently, which provides an additional effect. So if you want to train regularly, you can train for example 5 times a week for 10 minutes or 2 times a week for 20-30 minutes.

What makes kettlebell training so effective?
Training with kettlebells is a full body workout. Thus you train not only single muscle parts, but many at the same time. It also trains your coordination, flexibility, agility and endurance. Kettlebell training is good for you all around.

Can kettlebell training cause injuries?
Yes, training with kettlebells can cause injuries if you are not careful. As with any other sport, you run the risk of overusing your muscles, overstretching them, or injuring them. Listen to yourself and your body, slowly work up to the different weights and stop when you feel it is still too strenuous for you. This is how you prevent injuries.

**Related topics on MonkiMind.com:**

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[Exercise for the soul- Why yoga is beneficial for body and mind](https://www.monkimind.com/en/blog/exercise-for-the-soul-why-yoga-is-beneficial-for-body-and-mind/)

[Post-sport rest- Why recovery after sport is so important!](https://www.monkimind.com/en/blog/post-sport-rest-why-recovery-after-sport-is-so-important/)

Routines
[Get fitter and live a healthier life with these 5 tips](https://www.monkimind.com/en/routine/get-fitter-and-live-a-healthier-life-with-these-5-tips/)

Products
[Gorilla Sports Kettlebell Guss mit Gummibeschichtung 8 kg](https://monkimind.com/product/gorilla-sports-kettlebell-guss-mit-gummibeschichtung-8-kg/)

**Citation**
(27.12.18):Das sagt der Experte- So funktioniert das Kettlebell-Training. In: Eat Smarter. (Zuletzt abgerufen am: 14.07.22). https://eatsmarter.de/gesund-leben/fitness/kettlebell-training.

(20.22.2018): Mit Kettlebell Übungen in Topform kommen. In: Gorilla Sports. (Zuletzt abgerufen am: 14.07.22). https://www.gorillasports.de/magazin/mit-kettlebell-uebungen-in-topform-kommen/.

Brookes: 50 Frequently Asked Questions About Kettlebell Training. In: Kettlebell Workouts. (Zuletzt abgerufen am: 14.07.22). https://kettlebellsworkouts.com/frequently-asked-questions/.

Gutknecht: Kettlebell-Workout: So trainierst du effektiv mit der Kugelhantel. In: Fit For Fun. (Zuletzt abgerufen am: 14.07.22). https://www.fitforfun.de/workout/krafttraining/kettlebell-workout-gib-dir-die-kugel_aid_7137.html.

Idealo: Kettlebell. (Zuletzt abgerufen am: 14.07.22). https://www.idealo.at/preisvergleich/ProductCategory/18820F2809700.html.


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Kettlebells

# CBD Oil- All about the beneficial oil
 
**What is CBD oil?**

CBD oil is a product of the well-known hemp plant. Long discredited, hemp and especially CBD is now considered a true trend. Because CBD oil is a much milder product than the well-known hashish for smoking or eating. CBD (cannabidiol) originates from the flowers and leaves of the hemp plant. From this, an extract is obtained, which consists of only about 0.2 percent THC.

Unlike pure THC, CBD does not trigger any intoxicating effects such as hallucinations and is far more digestible. For instance, it is also compatible with a completely normal everyday life. It cannot be detected in the body and is not restrictive in any other area of life. Therefore, it is available over the counter and especially in pharmacies or online.

However, the correct extraction of CBD and the purity and quality of the plants are important for its compatibility. CBD oil is made by obtaining the extract from the plants and flowers. This was done many years ago in a highly complicated chemical process called decarboxylation. The methods of extraction have been optimized and modernized over the years to keep the extract as pure as possible and free of bacteria, viruses or other unwanted substances. The TCH content itself depends on the type of plant, as the purity of the extract differs depending on the plant species. Finally, the chemically extracted oil is mixed with the carrier oil, which is what the finished product is also made of.

Mostly, the conventional CBD oil is composed of the following ingredients:

- Cold-pressed hemp oil
- Hemp molecules
- Cannabidiol
- Vitamin E
- Turpentine.

The oil is consumed orally, but is now also included in a variety of different products. Thus, one can buy teas, drinks, creams or other cosmetic products with CBD oil.

**Application of CBD oil**

CBD oil has the most diverse applications. They range from help with minor problems to a complementary therapy option for serious diseases. Here are the most common applications at a glance:

- Sleep disorders
- Anxiety, grief, depression
- Nausea and vomiting
- Stress
- Exhaustion, burnout
- Inner malaise, inner restlessness
- Muscle cramps
- Epilepsy
- Pain up to chronic pain
- Arthritis and rheumatism
- Cancer therapy, concomitant to chemo
- Inhibition of tumors.

CBD oil is especially popular in the field of sleep disorders. Circling thoughts, problems falling asleep and staying asleep, stress in everyday life, all these are big problems of today, from which many people suffer. In these areas, CBD oil convinces users with its calming effect, which, however, unlike comparable active ingredients or even medications, has no negative impact on the following day. Despite taking CBD oil in the evening, one wakes up the next day refreshed and completely lucid. The body breaks down the small amount of THC overnight, respectively does not let it restrict itself in any way.

Other similar problems such as inner restlessness, anxiety and panic attacks, burnout or even depression can also be treated excellently with CBD oil. Not always and for everyone is the rather gentle oil sufficient to make anxiety and panic disappear completely but can mitigate them.
In the meantime, CBD oil has also found its way into cancer therapy. For example, in some patients it is able to mitigate the side effects such as nausea and vomiting during chemotherapy. CBD oil can also have a calming and relaxing effect on the nervous system in cases of chronic pain. The areas of use are varied, and the side effects are few to none. This gives a positive outlook on CBD oil, which was not the case for a long time due to the hemp plant's lineage.

Although the modes of action and the actual success of a treatment with CBD oil are not yet clearly confirmed, the positive reports of probands, however, speak a clear language. CBD oil seems promising and is therefore the subject of numerous clinical investigations and scientific studies.

**Advantages of using CBD oil**

CBD oil is a real trend. Numerous positive effects, which the gentle oil brings, are now more than ever on everyone's lips and are successfully used in the private as well as in the medical field.

However, CBD oil derived from hemp has not completely shed the reputation of its intoxicating producer. Still many think that CBD oil has a similar effect as hashish and do not quite dare to use the oil. However, this is merely a myth.

Much more than an intoxicating effect, CBD oil has a calming effect. CBD oil is a natural product and is therefore mild and particularly effective at the same time. This is a huge advantage and ensures that CBD can be taken by many people with a wide variety of problems and medical conditions. Here CBD can offer a positive effect:

- Effect on the brain: relief of psychotic symptoms, anxiety and depression. The formation of dopamine is promoted.
- Effect on the eyes: The intraocular pressure can be reduced.
- Effect on the heart: lowering blood pressure and promoting blood flow.
- Effect on bones: Strength and growth of bones are promoted.
- Gastrointestinal tract: Relieving nausea, regulating digestion.
- Joints: Help in rheumatic diseases.
- Organs: Calming effect.
- Whole body: Relief from pain.

Especially in the area of sleep problems as well as anxiety disorders CBD is recommended. It has an antipsychotic effect, which has a calming and pain-relieving impact on the nervous system. Typically, strong medications are prescribed for both of these problems. CBD oil offers an alternative to this and helps in a completely natural way.

Other advantages are the enormously wide range of application and the flexible dosage options. From mild sleep problems, malaise or inner turmoil to severe and chronic pain or even tumor treatment, CBD can be used. Here it is important to find the right dosage for each person and for each individual ailment. However, once this has been found, CBD can be used effectively and very individually where the respective patient needs help.

**The (correct) use of CBD oil**

CBD oil is available in liquid form and should therefore be taken orally. Although it is very well tolerated and has hardly any side effects, one should start taking it slowly and in a low dose at first. This way the body can get used to it and is not overwhelmed by the power of nature.

It is recommended to start with one drop at the beginning of the intake. Simply drip this under the tongue and do not swallow. The oil is absorbed through the oral mucosa and therefore also shows its effect quite quickly. Those who are already accustomed to hemp products or have been consuming CBD oil for a long time, the amount of drops can also be increased. However, this additionally also depends on the concentration of the CBD oil. It is available as an extract with 5%, 10%, 25% or even 50% CBD.

In general, it is better to start slowly and wait for the effect and its intensity first. Every person is individual and not everyone tolerates active ingredients the same way. It also depends on the purpose for which the CBD oil is consumed. If it is to help you fall asleep, a much lower dosage is required than if it is used against tumor pain or chronic pain. Here, the following applies above all and always: Consult the dosage with your doctor. He knows your history and can best assess whether and in what dosage the intake of CBD oil will do you good. CBD oil is freely available and no harm is to be expected from its consumption, but you should still not dare to experiment with it.

**Side effects and overdose of CBD oil**

Side effects and overdoses of CBD oil are extremely rare and rather unlikely, but still occur occasionally. Basically, it can be said that the pure CBD oil as well as all products mixed with it are very good and generally tolerated. Also by the WHO (World Health Organization) CBD was already classified as harmless in 2017 and has no addiction or abuse potential according to experts. So, CBD oil can definitely and officially do no harm.

Nevertheless, interactions with other substances and short-term side effects may occur under certain circumstances. Especially between CBD and the lupine, a plant species, the drug pantoprazole, as well as some other drugs seems to interact according to some test persons. Mild interactions such as nausea have been described. Again, everyone is different and tolerates medications as well as CBD differently. Be sure to talk to your doctor beforehand about possible interactions with other medications.

Short-term side effects may include mild gastrointestinal symptoms such as nausea, fatigue, dry mucous membranes, low blood pressure, dizziness, loss of appetite, and in rare cases, allergic reactions. Exactly what caused these side effects and whether they were actually caused by the CBD itself or by one of the other ingredients of CBD oil is still unclear. Also, the tolerance depends on whether the oil was taken correctly and in the correct dose. Just like the dose, the quality of the oil can also be responsible for this. Therefore, when buying, one should urgently pay attention to where the oil comes from and what quality it has.

Research on CBD and its tolerability is ongoing. In clinical studies, the overdose of CBD oil was intentionally induced to test the limits as well as the effects on the body. Here, it was found that even with severe overdose, there are no serious side effects or even damage.

**Alternatives to CBD Oil**

CBD oil is an all-natural product and therefore generally very well tolerated. However, if you want to refrain from CBD oil or have concerns about taking cannabis products, you can resort to some alternatives. Often, however, these alternatives are unfortunately hard drugs, which are prescribed by the doctor. Often this prescription is done too quickly without first taking a gentler and more natural route. We at MonkiMind would like to suggest an alternative way to recover or even cure with our product recommendations.

Equally natural alternatives as CBD, which have a positive effect on sleep problems, are products with melatonin. The body's own hormone melatonin is produced as soon as darkness signals to the body that it is time to sleep. In the case of a sleep disorder or problems affecting sleep, such as inner restlessness, the body's own melatonin is not sufficient. Here it is recommended to help with Melatonin Spray.

Another sleep aid as an alternative to CBD is offered by the medicinal plant Ashwagandha. The root from India was used as a medicinal plant many thousands of years ago and is still popular today in the form of powders and globules. When dosed correctly, it supports the process of falling asleep and has a stress-regulating effect. Two benefits that CBD also possesses but are also excellently supported by Ashwagandha.

When it comes to preventing or treating inflammatory processes in the body, nature has given us a very special helper along the way - ginger. Ginger is a very good and 100% natural alternative to CBD oil. It has an anti-inflammatory effect and stimulates the immune system. Also, ginger can be used to relieve pain, nausea and premenstrual symptoms. For a high dosage, ginger supplementation is recommended.

Another relative of ginger is turmeric. The spice, or tuber, is full of nutrients and minerals that the body needs. As an alternative to CBD, turmeric can be used primarily for intestinal problems, inflammation, as a blood thinner, for osteoarthritis, for diabetes, and even in cancer therapy. Again, at higher doses it is worthwhile to reach for a supplement.

**The cost of CBD oil and CBD products**

The cost of CBD oil varies massively depending on the supplier and product type. On the one hand, this price differential is caused by the different content of the oil itself. CBD oil with only 2% is logically cheaper than extremely high dosed oil. Also, the sizes of the bottles play a role here. 

On the other hand, the price depends strongly on the quality of the CBD oil. If you make sure that the oil was produced organically and sustainably, you will pay significantly more than for a product where the quality hardly seems to play a role. However, quality comes at a price and the former should indeed be the main focus of attention when it comes to CBD oil. Products from China cannot promise anything good and cannot keep up with organically produced CBD oil from Europe, no matter how cheap they seem.

It is worth spending a little more money on a really good CBD oil. Roughly speaking, 10 ml of 10% CBD oil should cost no more than 60€ and no less than 20€.

CBD oil is an extremely natural, well-tolerated product with the potential to be a true helper for minor as well as major health problems and diseases. Just try it and let yourself be convinced of the power of nature!

**FAQ- Frequently Asked Questions about CBD Oil**

What is the effect of CBD oil?

The effect of CBD oil is very individual for each person. Everyone feels the effect of CBD differently and takes different doses. It also depends on what the intake of CBD oil is supposed to help you with. Accordingly, the effect can be either analgesic, sedative, sleep-inducing or anti-inflammatory. Sometimes you feel an effect immediately, for example, when the pain subsides, sometimes you notice only after months that, for example, inflammation recedes.

Can CBD oil harm?

Normally and in the vast majority of cases, taking CBD oil cannot do any harm. It is very well tolerated and hardly leads to undesirable effects or side effects. CBD oil is therefore in no way dangerous, but in individual cases it can cause reactions of the body, which indicate an intolerance. If, for example, nausea, vomiting or dizziness occur, you should consult a doctor.

Does CBD oil make you high?

CBD oil does not make you high as you may know it from other cannabis products. The feeling of the effect is not comparable to inhaling or consuming cannabis. The amount of THC in CBD oil is so low that you cannot get high from it. Thus, you can take CBD oil in the evening before going to sleep without being affected by it the next day.

How quickly do you feel an effect of CBD oil?

How quickly one feels something of the effect of CBD oil is very individual. It depends on various factors such as the weight of the consumer, the dose, the percentages of the oil, as well as the previous food intake. It also depends on the complaints or diseases for which one takes CBD. For some people, the first effect sets in after 15-30 minutes, while some should consume CBD oil for several months to really feel an effect.

When should one not take CBD oil?

As a general rule, you should always consult with a doctor first before taking CBD oil as a remedy for illness. Even if CBD oil is freely available, self-medication with CBD should not take place in case of serious problems and diseases. Pregnant and breastfeeding women should also refrain from consuming CBD oil.

**Citation**

Görgen: CBD Öl – Wirkung, Einsatzgebiete, Anwendung. In: Praktisch Arzt. (Zuletzt abgerufen am: 26.06.22). https://www.praktischarzt.de/ratgeber/cbd-oel/.

(19.10.2021): Warum ist CBD Öl so teuer? Wir erklären Kosten & Preise. In: Der HERBLIZ CBD-Ratgeber News & Infos zu Hanf & Co. (Zuletzt abgerufen am: 26.06.22). https://herbliz.com/de/blog/cbd-guide/preis-von-cbd-oel/#:~:text=Je%20nach%20Hersteller%20liegt%20der,5000%E2%82%AC%20und%20mehr%20sprechen.

(07.06.2022): CBD-Öl legal auf dem Markt? In: Klartext Nahrungsergänzung. (Zuletzt abgerufen am: 26.06.22). https://www.klartext-nahrungsergaenzung.de/wissen/lebensmittel/nahrungsergaenzungsmittel/cbdoel-legal-auf-dem-markt-37660.

Dr. med. Gehl (19.05.2022): CBD Öl – Wundermittel oder Geldmacherei? In: Mooci- Qualitätsgeprüfte Informationen & Ärzt*innen. (Zuletzt abgerufen am: 26.06.22). https://www.mooci.org/blog/cbd-oel/.

(15.11.2021): Melatonin-Spray: Hilft es wirklich gegen Schlafstörungen? In: Helios Magazin- Menschen, Medizin, Gesundheit. (Zuletzt abgerufen am: 27.06.22). https://www.helios-gesundheit.de/magazin/gesunder-schlaf/news/melatonin-spray-wirkung/.

Nordqvist (24.10.2020): Natural Alternatives to CBD Oil You May Not Know About. In: MBN- Market, Business, News. (Zuletzt abgerufen am: 27.06.22). https://marketbusinessnews.com/natural-alternatives-to-cbd-oil/249360/.

Rehberg (07.06.2022): Kurkuma: Antioxidativ und entzündungshemmend. In: Zentrum der Gesundheit. (Zuletzt abgerufen am: 27.06.22). https://www.zentrum-der-gesundheit.de/ernaehrung/lebensmittel/kurkuma-uebersicht/kurkuma.

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