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Vitality Stamina Blend

Also known as: Vitality Stamina Blend, Ashwagandha (Withania somnifera), Beta-Alanine

Overview

Vitality Stamina Blend is a combination of supplements, often including Ashwagandha and Beta-Alanine, designed to enhance physical performance and reduce fatigue. Ashwagandha, an adaptogenic herb native to India, Africa, and the Middle East, is known for its stress-reducing properties. Beta-Alanine, a non-essential amino acid, increases muscle carnosine levels, buffering lactic acid and delaying muscle fatigue. These ingredients are used to improve strength, power, cardiorespiratory fitness, and recovery. Research on these ingredients is moderately mature, with several systematic reviews and meta-analyses available, although some studies have methodological limitations. The blend aims to provide a synergistic effect, improving both mental resilience and physical endurance.

Benefits

The benefits of Vitality Stamina Blend are primarily derived from its constituent ingredients, Ashwagandha and Beta-Alanine. Ashwagandha supplementation has been shown to improve strength and power (unb: 0.68; 95% CI: 0.40 to 0.95) and cardiorespiratory fitness (VO2max increased significantly). It also reduces fatigue and improves recovery (unb: −1.17; 95% CI: −3.01 to −1.049). Beta-Alanine supplementation has demonstrated small to large effects on physical performance in aerobic-anaerobic transition zones, with a large effect observed in the Limited Distance Test (SMD, 4.27; 95% CI, -0.25-8.79; I^2 = 94%). Athletes and trained individuals may experience greater benefits from Ashwagandha, particularly at higher dosages (330-1000 mg/day). Beta-Alanine may benefit those engaged in high-intensity, short-duration activities.

How it works

Vitality Stamina Blend works through the combined mechanisms of its ingredients. Ashwagandha acts as an adaptogen, influencing stress response, antioxidant defenses, and neuroprotection by interacting with the hypothalamic-pituitary-adrenal (HPA) axis, reducing cortisol levels. Beta-Alanine increases muscle carnosine levels, buffering hydrogen ions and delaying the onset of muscle fatigue during high-intensity activities. Ashwagandha targets various molecular pathways including GABA receptors and antioxidant enzymes, while Beta-Alanine targets muscle carnosine synthesis pathways. Both ingredients are generally well-absorbed orally, with Ashwagandha's bioavailability potentially enhanced by fatty meals.

Side effects

Both Ashwagandha and Beta-Alanine are generally considered safe when used within recommended dosages. Ashwagandha typically has no common side effects at typical dosages. Beta-Alanine can cause paresthesia (tingling sensation) and pruritus (itchy skin) at dosages above 800 mg or more than 10 mg/kg body mass. Ashwagandha may interact with sedatives, thyroid medications, and blood thinners, requiring caution in individuals with autoimmune diseases or thyroid disorders. Pregnant or breastfeeding women should consult healthcare providers before using Ashwagandha. Beta-Alanine has no significant drug interactions reported but individual tolerance should be monitored. No rare side effects are documented for either ingredient in the literature.

Dosage

For Vitality Stamina Blend, dosages should be based on the individual ingredients. Ashwagandha is typically taken at 300-500 mg per day, with optimal dosages ranging from 330-1000 mg per day for athletes. Beta-Alanine is typically taken at 2-4 grams per day, with optimal effects often seen at 4 grams per day, up to a maximum of 6 grams per day. Ashwagandha can be taken at any time of day, preferably with meals to enhance absorption. Beta-Alanine is best taken 30-60 minutes before exercise to maximize carnosine levels during activity. Standardized extracts of Ashwagandha are recommended, and Beta-Alanine is available in powder or capsule form.

FAQs

When should I take Vitality Stamina Blend?

Ashwagandha can be taken at any time, while Beta-Alanine is best taken before exercise to maximize its effects on muscle endurance.

What are the potential side effects?

Monitor for paresthesia and pruritus with Beta-Alanine, especially at higher doses. Be cautious with Ashwagandha if taking other medications, especially sedatives and thyroid medications.

What results can I expect?

Expect improved physical performance, reduced fatigue, and enhanced recovery with consistent use, following recommended dosing guidelines and timing.

Is Ashwagandha a stimulant?

No, Ashwagandha is not a stimulant; it is an adaptogen that helps the body manage stress without causing stimulation like caffeine.

How long does Beta-Alanine take to work?

Beta-Alanine does not provide immediate benefits; it requires several weeks of supplementation to see optimal effects on muscle carnosine levels.

Research Sources

https://www.mdpi.com/2411-5142/6/1/20 – This systematic review and meta-analysis evaluated the effects of Ashwagandha on physical performance. It found significant improvements in strength, power, and cardiorespiratory fitness, as well as reduced fatigue and improved recovery. The study included six studies with seven effect sizes and showed a high probability of clinical significance in future observations.
https://pubmed.ncbi.nlm.nih.gov/32824885/ – This systematic review and meta-analysis analyzed the effects of Beta-Alanine supplementation on physical performance in aerobic-anaerobic transition zones. It found small to large effects on performance, particularly in the Limited Distance Test. The study included 19 studies and highlighted the need for further research on acute supplementation and different dosages.
https://ods.od.nih.gov/factsheets/ExerciseAndAthleticPerformance-HealthProfessional/ – This fact sheet from the NIH provides an overview of various dietary supplements, including Ashwagandha and Beta-Alanine. It summarizes the current evidence on their effects, safety, and potential interactions, emphasizing the need for careful consideration of individual tolerance and potential side effects.
https://www.researchgate.net/publication/234144712_PubMed_ScienceDirect_Scopus_or_Google_Scholar_-_Which_is_the_best_search_engine_for_an_effective_literature_research_in_laser_medicine – This source discusses the effectiveness of different search engines for literature research, but it is not directly related to the ingredients in Vitality Stamina Blend. It compares PubMed, ScienceDirect, Scopus, and Google Scholar for conducting research in laser medicine.
https://odphp.health.gov/sites/default/files/2023-06/PAG%20Midcourse%20Literature%20Review%20Summary%20Report_for%20508c_06272023.pdf – This report summarizes the midcourse literature review for the Physical Activity Guidelines. It provides an overview of the evidence base for physical activity recommendations, but it is not specifically focused on the ingredients in Vitality Stamina Blend.