Tag: natural supplements

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Electrolytes 101: Why You Need Them and What To Look For

As temperatures climb and humidity rises, hydration becomes even more critical. Water is essential, but when you’re sweating hard, it may not be enough. That’s where electrolyte supplements come in.

But not all electrolyte products are created equal. Many are packed with sugar, artificial sweeteners, or fall short on key minerals your body actually needs. In this issue, we break down why electrolytes are a smart addition to your routine, and what to look for in a truly effective formula.

What Are Electrolytes?

Electrolytes are minerals that carry an electric charge and are essential for many bodily functions. The main types of electrolytes we lose through sweat include:

  • Sodium: The most abundant electrolyte lost in sweat. It helps maintain fluid balance and supports nerve and muscle function.
  • Potassium: Helps regulate heart function and muscle contractions.
  • Magnesium: Plays a role in muscle and nerve function, as well as energy production.

Why Do We Need Electrolytes?

1. Enhance Hydration

Electrolytes like sodium, potassium, magnesium, and calcium help regulate fluid balance in the body. Simply drinking water isn’t always sufficient to maintain hydration because it lacks the necessary minerals for proper absorption. Electrolytes help prevent the dangerous (and in some extreme cases, deadly) consequences of dehydration.

2. Boost Athletic Performance

During intense physical activity, your body loses electrolytes through sweat. A deficiency can lead to muscle cramps, increased fatigue, and decreased endurance. A properly dosed electrolyte supplement helps replenish these lost minerals, allowing you to perform for a longer time.

3. Support Muscle Function and Recovery

Muscle contractions rely on sodium, potassium, and magnesium. When these minerals are depleted, you may experience muscle weakness, spasms, or cramps. Replenishing electrolytes in your body aids muscle recovery, reducing soreness and improving overall muscle function.

4. Prevent Cramps and Fatigue

Dehydration and low electrolyte levels can lead to painful muscle cramps and extreme fatigue. By maintaining the right electrolyte balance, you reduce the risk of cramping and keep your energy levels stable throughout the day.

5. Support Nervous System Function

Electrolytes play a crucial role in nerve signaling, allowing your brain to communicate with the rest of your body effectively. An imbalance can cause dizziness, confusion, and sluggishness. Ensuring adequate electrolyte intake helps keep your nervous system functioning properly.

6. Aids in Recovery from Illness

Vomiting, diarrhea, and excessive sweating due to fever can quickly deplete your body’s electrolyte levels. Electrolyte powders help restore these essential minerals, preventing dehydration and accelerating recovery from illnesses (or a hangover).

Why NorthStar’s Electrolyte+ Is The Top Choice

  • Clean & simple: Our Electrolyte+ is crafted with intention and is free from sugar, artificial sweeteners, synthetic flavorings, and unnecessary fillers. Just pure, functional ingredients your body actually needs.
  • Customizable dosing: Forget wasteful, one-size-fits-all stick packs. Our powder format lets you customize each scoop to match your hydration needs, whether you’re recovering from a long run or just need an extra boost of hydration.
  • High-Potency Formula: Each serving delivers a powerful blend of 1000mg of sodium, 200mg of potassium, 100mg of magnesium, formulated to replace what you lose through sweat.
  • Immune Support: With 100mg of vitamin C and 5mg of zinc per serving, Electrolyte+ goes beyond simple hydration to also support a strong immune system.
  • Cost-Effective Performance: At $1.00 per serving, you’re getting a great bang for your buck. Most electrolytes on the market run $1.50 or more per serving while also delivering much weaker dosages of essential ingredients! 

Final Thoughts

A high-quality electrolyte supplement is a delicious and easy way to maintain optimal hydration and performance. NorthStar’s Electrolyte+ fits the bill with two delicious flavors: the smooth, subtly sweet Mango, or the zesty, citrusy Lemon Lime! (Also, stay tuned for a new flavor dropping this summer!)

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Artificial Sweeteners: What You Need to Know

Artificial sweeteners are everywhere—diet sodas, sugar-free snacks, and most supplements on the market. The most commonly used artificial sweeteners include sucralose, aspartame, saccharin, or acesulfame potassium. Manufacturers love to use artificial sweeteners above natural sweeteners because they are cheaper and provide sweetness with no calories.

But is this sugar-free swap really the healthier choice? Emerging research suggests the answer is more complicated than we’ve been led to believe.

In this article, we’ll explore why artificial sweeteners might not be the optimal choice for your health.

1. They Negatively Impact Gut Health

Your gut microbiome is home to trillions of bacteria that play a vital role in digestion, immune function, and even mood regulation. Emerging research suggests that artificial sweeteners may negatively impact this delicate ecosystem.

Studies have shown that common artificial sweeteners such as saccharin, sucralose, and aspartame can significantly alter the composition and function of the gut microbiome. These changes are associated with increased markers of inflammation and microbial imbalance — even in people who otherwise have no health issues.

Further research has shown that these sweeteners can reduce beneficial bacteria, like Lactobacillus and Bifidobacterium, while promoting the growth of more harmful strains. Disruptions like these may contribute to a range of health concerns, including compromised immune defense and digestive upset.

While more studies are still needed, especially in humans, early evidence raises concerns about the long-term impact of frequent artificial sweetener use on gut health.

2. They May Impair Blood Sugar Control

Ironically, even though artificial sweeteners are often used by people with insulin resistance or diabetes, they may still negatively affect blood sugar regulation.

A 2020 study showed that consuming sucralose along with carbohydrates reduced insulin sensitivity in healthy adults. In other words, pairing sweeteners with meals could impair how your body handles blood glucose. This can increase your risk of metabolic dysfunction over time.

While artificial sweeteners may not spike blood sugar immediately, they can have more subtle, long-term effects on how your body manages insulin and glucose.

3. They Can Increase Sweet Cravings

Artificial sweeteners are far sweeter than natural sugar — often hundreds of times more potent. Over time, this intense sweetness can desensitize taste receptors and rewire the brain’s reward pathways, making you crave more sugary and hyper-palatable foods.

A 2018 review in Trends in Endocrinology & Metabolism noted that habitual consumption of high-intensity sweeteners can condition the brain to expect sweet tastes frequently, which may lead to increased overall sugar consumption and make it harder to appreciate naturally sweet foods like fruits.

In short: artificial sweeteners may train your brain to want more sweetness, not less.

What About Cancer Risks?

The potential link between artificial sweeteners and cancer has been debated for decades. Early animal studies in the past have raised alarms, but these were based on extremely high doses of sweeteners that humans would never consume through their diets.

A 2022 study found an association between higher intakes of aspartame and acesulfame potassium (Ace-K) and an increased risk of certain cancers, including breast and obesity-related cancers. However, this is correlation, not causation. Confounding factors, like overall diet, environment, and lifestyle choices, are likely confounding factors. 

In short, there is no conclusive evidence linking approved artificial sweeteners to cancer risk at typical consumption levels.

Still, as research continues to evolve, it’s wise to minimize artificial sweetener consumption. In addition to the factors listed above, they also may carry long-term health concerns that science is still working to fully understand.

At NorthStar, we support not only your daily athletic performance, but your overall health and longevity.

Best Alternatives to Artificial Sweeteners

If you’re aiming to reduce sugar, consider natural alternatives that may pose fewer health risks:

  • Stevia: A plant-derived sweetener that has shown more favorable effects on blood sugar.
  • Monk Fruit: Naturally sweet and calorie-free, with minimal impact on blood glucose.
  • Whole Food Sweeteners: Honey, maple syrup, or dates in moderation provide whole unprocessed sweetness with added nutrients.

Final Thoughts

Artificial sweeteners may seem like a convenient substitute for sugar, but growing evidence suggests that the risks may not be worth it for your health. While occasional use likely isn’t harmful for most people, making them a daily habit isn’t optimal for long-term health. 

Choose stevia, monk fruit, or moderate amounts of whole food sweeteners to help you satisfy your sweet tooth while reducing risk of unfavorable health consequences. 

NorthStar Nutrition supports not only your daily athletic performance, but your overall health and longevity. We proudly sweeten our products with stevia and monk fruit, and all of our products are free of artificial flavorings and colors. From electrolytes to pre workouts, you know you’re only getting clean, high-quality supplements at clinical doses. Learn more about our top-tier Pre Workout, Electrolytes, and Creatine and why they’re a cut above the rest.

References:

Suez, J. et al. (2014). Artificial sweeteners induce glucose intolerance by altering the gut microbiota. Nature, 514(7521), 181–186. doi:10.1038/nature13793

Azad, M.B. et al. (2017). Nonnutritive sweeteners and cardiometabolic health: a systematic review and meta-analysis. CMAJ, 189(28), E929–E939. doi:10.1503/cmaj.161390

Dalenberg, J.R. et al. (2020). Short-term consumption of sucralose with, but not without, carbohydrate impairs neural and metabolic sensitivity to sugar in humans. Cell Metabolism, 31(3), 493–502.e7. doi:10.1016/j.cmet.2020.01.014

Sylvetsky, A.C., & Rother, K.I. (2018). Trends in the consumption of low-calorie sweeteners. Trends in Endocrinology & Metabolism, 29(7), 455–467. doi:10.1016/j.tem.2018.04.008

Debras, C., et al. (2022). Artificial sweeteners and cancer risk: Results from the NutriNet-Santé population-based cohort study. PLOS Medicine, 19(3), e1003950

EFSA Panel on Food Additives and Nutrient Sources Added to Food (ANS). (2013). Scientific opinion on the re-evaluation of aspartame (E 951) as a food additive. EFSA Journal, 11(12), 3496.

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Do I really need a pre-workout?

I wouldn’t be a responsible coach, a business representative, or just an honest human being if I said pre-workout is essential; in fact, I’ll even say that it’s not essential for everyone. In contrast, proper macro & micronutrients, adequate hydration, and even creatine are critical in your everyday life. Your fitness and health foundation comes from how you eat, hydrate, train, and recover. 

No pre-workout on the market will ever magically take you from a beginner to an advanced-level athlete on its own. Only hard work and smart lifestyle choices can do that. If a company makes a claim that sounds too good to be true, it is most likely too good to be true! 

However…

The real question becomes whether certain compounds can help improve your daily workouts. They absolutely can! In the correct dosages, certain ingredients are clinically tested to take your workout from “good” to “great.” And guess what, they’re safe, too. You won’t become a professional-level athlete after one dose, but consistent use over time can improve your workouts’ quality, effort, and intensity. Combined with good nutrition habits and consistent, well-programmed workouts, pre-workout supplementation can be a fantastic tool to help you reach your fitness goals. 

How does that work? First, ensure that the ingredients in your pre-workout have scientific evidence backing up their claims. Here are some ingredients that we love:

Beta-alanine can help to delay the lactic acid buildup in your muscles, or the “burn,” especially when you’re pushing yourself in a cardiovascular activity like a bike, row, run, uphill hike, or a high-rep set of resistance exercises. A serving size of 4,000 mg is the dosage shown to be effective in multiple clinical studies.

Citrulline malate can help you push out more reps in each set of exercise. For example, if you’re training squats to failure, citrulline malate supplementation may help you do more than you would have without supplementation. Citrulline malate can also delay the point where your mind tells you you’re exhausted—in other words; it decreases your rate of perceived exertion. A dosage of 8,000 mg of citrulline malate has been shown to achieve these results in multiple clinical studies.  

Betaine can help increase your aerobic capacity, maximum strength output, and maximum power output. That means that the amount of power that your body can produce (while doing a max lift, a sprint, or an explosive exercise) is increased with betaine supplementation. A dosage of 3,000 has been shown to be effective in clinical studies. 

Nootropics such as AlphaGPC, L-Tyrosine, L-Theanine, Huperzine-A, and Rhodiola Rosea help with mental sharpness, memory, and focus, helping you stay locked in on your workout. Without the dreaded “brain fog,” your mind can focus on things like accurate rep counting and proper form and technique. (There’s also compelling evidence of the long-term benefits of these ingredients for preserving cognitive function and being protective from cognitive decline!) 

However, throwing all of those ingredients into a supplement isn’t enough—you also have to ask if the amount of the ingredient is enough to actually make a difference. That’s what makes NorthStar Nutrition different. Our PR Pre Workout is unique: effective ingredients, no under-dosing, and no “proprietary blends” that don’t disclose how much of each ingredient you’re actually getting. 

Finally, your pre-workout shouldn’t have anything that you don’t need. Artificial sweeteners, colors and flavors are a cheaper way to make supplements come off more appealing to consumers, but can have negative impacts on your health. Some pre-workout brands hang their hat solely on mega-doses of caffeine. Other ingredients that supposedly improve performance may have little to no research backing those claims.

In conclusion, you certainly don’t need a pre-workout supplement to get a good workout and to reach your fitness goals. However, a quality pre-workout with correctly dosed ingredients can take your workouts to the next level! 

Read more about our ingredients that we carefully researched and chose to formulate the best pre-workout on the market.