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The 2023 International Powerlifting Federation (IPF) World Junior and Sub-Junior Powerlifting Championships are taking place in Cluj-Napoca, Romania from Aug. 24 to Sept. 3. The international competition is a showcase of young talent — Sub-Junior athletes are under 18 years of age, while the Junior division only includes athletes from 19 to 23 years old.

One of the sport’s most recent World Records occurred when Italian teen powerlifter Elisa Misiano set a Sub-Junior World Record as she squatted 138.5 kilograms (305.3 pounds) in the 52-kilogram weight class.

Misiano stepped away from the squat rack with the barbell on her shoulders and a spotter directly behind her. There were also spotters on each side of her as she performed the attempt. She wore a singlet, weight belt, and knee sleeves for the attempt — all considered to be raw lifting.

Once her feet were set and she received the command from the judge, Misiano descended into the bottom position. She immediately reversed her movement and came up with the weight. Her knees came in very slightly, but she appeared to have no trouble standing tall with the barbell to lockout. She then calmly re-racked the barbell. As the crowd applauded her effort, the judges gave her three white lights for her successful performance.

This is Misiano’s first World Record in any lift. Misiano’s performance beats the previous record by one-half of one kilogram. Russia’s Elizaveta Nikitina squatted 138 kilograms (304.2 pounds) at the 2019 European Powerlifting Federation (EPF) European Classic Championships. 

According to Open Powerlifting, Misiano’s lift beats her personal best competition squat by six kilograms (13.2 pounds). Her previous best was 132.5 kilograms (292.1 pounds), which she performed at the 2023 Italian Powerlifting Federation (FIPL) Junior and Sub-Junior Nationals meet.

Elisa Misiano (52KG) | 2023 IPF World Classic Sub-Junior and Junior Powerlifting Championships Top Stats

• Squat — 138.5 kilograms (305.3 pounds) | Sub-Junior World Record
• Bench Press — 72.5 kilograms (159.8 pounds) | Personal Record in Competition
• Deadlift — 127.5 kilograms (281.1 pounds) | Personal Record in Competition
• Total — 338.5 kilograms (742.3 pounds) | Personal Record in Competition

Misiano weighed in at 49.64 kilograms (109.4 pounds), well under the 52-kilogram (114-pound) weight class limit, making her the lightest athlete in her category. Notably, Misiano was unsuccessful in her opening squat, failing to lockout 135 kilograms (297.6 pounds). She rallied to complete the 135-kilo lift on her second attempt and secured the World Record with her final squat. Misiano placed second in the overall competition, behind Jessica Haggerty’s 352.5-kilogram (777.1-pound) total.

The 2023 IPF World Classic is only Misiano’s second full meet at either the national or international level. She most recently competed in the bench press-only FIPL National Bertoletti Cup in July 2023. With a World Record to her credit already, she shows a lot of potential to one day become a major player in women’s powerlifting.

There is no official word on when Misiano expects to compete again. The 2023 World Junior and Sub-Junior Powerlifting Championships are scheduled to conclude on Sept. 3, 2023. Livestreams of the meets can be found on the IPF YouTube channel. 

Featured Image: @theipf on Instagram

The post Elisa Misiano (52 KG) Sets Sub-Junior World Record with 138.5-Kilogram (305.3-Pound) Squat appeared first on Breaking Muscle.

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Although most people get enough protein through their diet, some turn to protein powder as a convenient way to add this building block of the body to their diet. However, not all protein powder is created and regulated the same, which is where the question of organic and non-organic protein powder comes into play. 

Anyone can produce a non-organic protein powder and sell it to consumers. Such is not the case with organic options. Those labeled as USDA organic cannot contain certain ingredients and must be grown and processed in a way that meets federal guidelines. As a result, you’re much more likely to receive a better quality product that’s free of certain chemicals, pesticides, GMOs, and more. 

For many, this benefit is worth the more expensive price, but even in the organic protein powder market, there are several options to choose from. So, how are you supposed to pick the one that’s best for you? 

We’ve made it easy for you. Keep reading to discover nine of the best organic protein powder. From the best whey protein to the best egg white protein, we’ve got your back. 

Medical disclaimer: This article is intended for educational and informational purposes only. It is not intended as a substitute for medical advice. For health advice, contact a licensed healthcare provider.

How We Chose the Best Organic Protein Powders

In the fitness industry, people aren’t shy about saying what they do and don’t like, especially when it comes to protein supplements. Therefore, to come up with our list, we did a mix of asking those in our network and browsing the internet. We’ve also tested over 70 protein powders and relied on our first-hand experience to find the best organic products.

As we made our list, we wanted to remember people’s different preferences and goals. Some folks use protein powders as meal replacements to help lose weight, while others are bodybuilders trying to bulk up. We also considered dietary factors such as veganism, as we wanted anyone reading this to find a protein powder with ingredients that align with their diet. 

In addition to fitness goals and dietary preferences, we contemplated things like cost, flavors, texture, and third-party testing. Before we knew it, we were able to take a list that included dozens and narrow it down to nine of the best organic protein powders on the market. 

Our Top Picks for the Best Organic Protein Powders

• Best Organic Protein Powder Overall: Transparent Labs Organic Vegan Rice & Pea Protein
• Best Organic Whey Protein Powder: Raw Organic Whey
• Best Organic Vegan Protein Powder: Vega Plant-Based Protein Powder
• Best Tasting Organic Protein Powder: KOS Vegan Protein Powder
• Best Organic Protein Powder for Weight Loss: Ritual Essential Protein Powder
• Best Organic Protein Powder for Muscle Gain: Naked Nutrition Organic Brown Rice Protein Powder
• Best Organic Protein Powder for Women: Orgain Organic Plant-Based Protein
• Best Organic Egg White Protein Powder: Naked Nutrition Egg White Protein Powder
• Best Organic Pea Protein Powder: NorCal Organic Premium Pea Protein

Best Organic Protein Powder Transparent Labs Organic Vegan Rice & Pea Protein

Transparent Labs Organic Vegan Rice & Pea Protein

• Protein type: Pea protein isolate, rice protein
• Number of servings: 30
• Cost: $1.67 per serving
• Calories per serving: 130 to 150
• Protein per serving: 24 grams
• Flavors: Chocolate, French Vanilla 
• Third-party tested: Yes, by independent labs

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As a popular brand in the supplements market, Transparent Labs is known for being straightforward about its formulation. It steers clear of artificial sweeteners and aims to create products with clean ingredients backed by science. So, it’s no surprise that its Organic Vegan Rice & Pea Protein landed on our list as the best organic protein powder. 

There is a lot to love about this product. It’s USDA Organic, contains minimal ingredients, has no allergens, soy, or genetically modified organisms (GMOs), and it tastes good. Compared to other options that cost less than $40 per tub, this protein powder is pricier at around $50 per container, but most would say this vegan option is worth it.

Many plant-based eaters have a hard time getting enough protein in their diet, but rice- and pea-based protein powders like this one can help. However, there’s been some debate that dairy-free options don’t compare to ingredients like whey protein isolate. Researchers tested this theory, though, and the results showed that organic rice protein can potentially decrease fat mass, increase lean body mass, and boost exercise performance in a way that’s comparable to whey protein. (1)

RELATED: Plant-Based Protein Versus Whey for Athletes

Similarly, pea protein isolate can help promote muscle growth and strength. (2) Pea protein also has a considerable amount of isoflavones, which are protective antioxidants with possible health benefits like improved cardiovascular health. (3)

Transparent Labs Organic Vegan Rice & Pea Protein only comes in two flavors — French Vanilla and Chocolate — which can be limiting to some. When a member of our reviews staff tried the French vanilla flavor, she noted that it tasted artificial, foamed a lot when mixed in a shaker bottle, and had a slightly gritty texture. However, other customers report that the protein powder tastes good and mixes well in cold water, so your experience may be different than ours.

One container provides a total of 30 servings. Each serving contains 24 grams of protein and between 130 and 150 calories, depending on the flavor. 

Best Organic Whey Protein Powder: Raw Organic Whey

Raw Organic Whey

• Protein type: Whey
• Number of servings: 90
• Cost per serving: $1.26
• Calories per serving: 97.5
• Protein per serving: 21 grams
• Flavors: Unflavored
• Third-party tested: Yes, by Midwest Laboratories

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If you’re looking for a whey protein powder that doesn’t contain a bunch of unnecessary ingredients, say hello to Raw Organic Whey. This grass-fed whey protein, which happens to be a popular choice on Amazon, only has one ingredient. Although this isn’t a good product for individuals following a vegan diet, it’s optimal for those who want to avoid protein powders derived from corn and soy-fed cows. 

One study revealed that grass-fed cows have five times more omega-3 than concentrate-fed cows. (4) Research shows that omega-3 may help with building muscle. (5) In addition, milk from grass-fed cows has less fat content, which is important when watching your body weight. (6)

Raw Organic’s whey protein comes from the milk of Jersey cows raised on sustainable small farms. From there, it’s processed in low temperatures without bleach or acid, which results in a high-protein outcome.

One serving (equal to five tablespoons) will provide 21 grams of protein that you can mix in a beverage of your choice. Although most consumers seem to enjoy this organic whey protein, some weren’t a fan of the taste even when they added stevia, and others found it too chunky to mix well. 

A five-pound bag costs around $114 and is enough to grant you three months’ worth of product. Some will find that price justifiable since it works out to be about $38 per month, which is within a normal price range for high-quality protein powders. 

The product is gluten-free, non-GMO, and free of preservatives, fillers, and hormones. However, some consumers say that it gives them headaches or causes bloating and constipation. In April 2023, though, a third-party lab tested it for heavy metals (i.e., arsenic, mercury, lead, and cadmium), antibiotics, and more, and didn’t detect anything negative. So, be aware that everyone’s body reacts differently to these products.

RELATED: Best Creatine Supplements

Best Organic Vegan Protein Powder: Vega Plant-Based Protein Powder

Vega Plant-Based Protein Powder

• Protein type: Organic peas, sunflower seeds, and pumpkin seeds
• Number of servings: 17 to 20
• Cost per serving: Around $3.41
• Calories per serving: 140 
• Protein per serving: 20 grams
• Flavors: Berry, Chocolate, Chocolate Mint, Coconut Almond, French Vanilla, Mocha, Plain Unsweetened
• Third-party tested: N/A

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The Vega Plant-Based Protein Powder is a top contender if you’re looking for one of the best organic plant-based protein powders on the market. This is a great choice for those who want to avoid supplements with lactose or simply prefer vegan protein sources. The protein powder is a blend of organic peas, sunflower seeds, and pumpkin seeds, all of which are excellent alternatives to whey protein. 

Pea protein by itself packs a mighty punch. It contains all nine essential amino acids (the amino acids the body can’t produce on its own), is a great source of branched-chain amino acids, and is one of the more easily digested plant-based proteins. (7)(8) One study even showed that individuals consuming pea protein saw a change in muscle thickness and strength. (9)

Sunflower seeds are high in many nutrients, such as vitamins E, B, folate, zinc, and iron. (10)

They also contain many amino acids, like phenylalanine, cysteine, and leucine. These amino acids are necessary for growing and repairing body tissue and properly breaking down food. (11)

Pumpkin seeds are also a tiny but mighty force and provide a decent supply of fiber, magnesium, phosphorus, and potassium. (12) Magnesium and potassium help with muscle contraction, and phosphorus plays a role in intracellular energy storage. (13)(14)(15)

Vega Plant-Based Protein Powder comes in seven flavors and has the USDA Organic certification. In addition to the multi-source protein blend, it includes fruit and veggie powders and probiotics. The powders of kale and spinach may help boost muscle function, and one study suggests that probiotics may reduce weight gain. (16)(17)

One large tub of this protein shake mix costs $68.29. This is on the more expensive side, as you only get 18 servings per container. However, it’s an all-in-one meal replacement product that’s high-protein (20 grams per serving), moderately low-carb (10 to 12 grams per serving), and has no added sugar. It also doesn’t taste bad, which isn’t always the case with organic plant-based protein powders. 

This protein mix blends well, too. You can use a shaker cup to combine a scoop with a non-dairy beverage or blend it into a smoothie. Do note that the mocha-flavored one has about 13 milligrams of caffeine per serving, so opt for other flavors if that’s an ingredient you’d like to avoid.

Best Tasting Organic Protein Powder: KOS Vegan Protein Powder

KOS Vegan Protein Powder

• Protein type: Chia seed, flax seed, pea, pumpkin, quinoa
• Number of servings: 30
• Cost: $1.43 to $1.47 per serving
• Calories per serving: 150 to 160
• Protein per serving: 20 grams
• Flavors: Chocolate, Vanilla
• Third-party tested: No

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If you’re looking for a tasty, plant-based superfood meal replacement, consider KOS Vegan Protein Powder. Many customers claim “the taste is great,” and it’s a “perfect blend of sweet without being too sweet.” With ingredients like Himalayan salt, Peruvian cacao, organic coconut milk, monk fruit, and stevia, a good taste is expected. Plus, you can feel confident knowing that most of its ingredients are USDA and/or California Certified Organic Farmers (CCOF) certified.  

This protein powder consists of a five-protein blend comprising peas, flax seeds, quinoa, pumpkin seeds, and chia seeds. We’ve already established the benefits of pea protein and pumpkin seeds, but the other ingredients bring their own unique advantages, too. 

For example, flax seeds are not only rich in omega-3s, but they also possess antioxidant properties that could be effective at reducing body mass index. (18) Chia seeds, which are high in fiber, have been shown to help increase satiety and aid weight loss. (19) One study found that quinoa consumption was associated with decreased weight gain and improved lipid levels. (20)

What’s even more unique about KOS Vegan Protein Powder is its use of a digestive enzyme blend known as DigeSEB. It’s said to help with digestion so the body can properly absorb nutrients. 

Each serving offers 20 grams of protein, 12 vitamins and minerals (for example, vitamins E, B12, riboflavin, iron, zinc, and calcium), and just seven grams of carbohydrates. However, the calorie count is slightly higher than some other protein products, which are often less than 140 calories. Here, the vanilla flavor mix is 150 calories, and the chocolate flavor is 160 calories. 

For almost $50, you’ll get either 28 or 30 servings, depending on the flavor you select. Compared to similar products on the market, this seems to be more affordable. It’s free of erythritol, an artificial sweetener associated with thrombosis, and doesn’t include GMOs, soy, or hormones. (21)

RELATED: Best Pre-Workouts for Building Muscle, Running, Taste, and More

Best Organic Protein Powder for Weight Loss: Ritual Essential Protein Powder

Ritual Essential Protein Powder

• Protein type: Pea protein
• Number of servings: 15
• Cost per serving: $2.66
• Calories per serving: 115 
• Protein per serving: 20 grams 
• Flavors: Vanilla
• Third-party tested: Yes

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Ritual Essential Protein Powder is our pick for the best protein powder for weight loss because it contains several key ingredients that can improve your performance in the gym and allow you to stay consistent with your workout routine.

Like many other plant powders, this, too, is made of pea protein. It also contains l-methionine, an essential amino acid, and 150 milligrams of choline.

L-methionine has been shown to improve physical function and increase muscle strength, especially when paired with aerobic exercise. (22) Choline helps synthesize neurotransmitters (chemical messengers in the body), like those involved in muscle contractions. (23) Interestingly, healthy individuals with poor physical performance may suffer from a choline deficiency, so it’s an integral part of our skeletal health.

Ritual Essential Protein Powder isn’t technically certified organic, but with this protein powder, there’s no beating around the bush. Not only does it provide its complete ingredient list, but it also tells you the source, supplier, and final location of manufacturing for almost every item. This level of transparency is uncommon, but it’s certainly appreciated by those who want to know precisely what they’re putting into their bodies. 

One 30-gram scoop of this powder will give you a fair amount of protein — 20 grams, to be exact. In addition, you’ll benefit from eight grams of essential amino acids and four grams of high-quality branched-chain amino acids (BCAAs) per serving. 

To get its vanilla flavor, Ritual uses vanilla bean extract from Madagascar, fermented sugar cane, and monk fruit. You’re not getting any artificial flavors or sugar alcohols here. Despite that, some users still find that it tastes artificial and has a gritty texture. It doesn’t leave a bad aftertaste, though.

Our product testing team agrees. They found it sweet, which helped mask the taste of the peas, but they didn’t notice any weird aftertaste. And while they said it was grainy, the texture wasn’t as bad as other plant-based protein powders they’ve tried.

One $40 package only contains 15 servings, so it’s not cheap. However, if you’re an athlete who wants a vegan-friendly protein powder with the Informed-Sport certification, this is it. This product has traceable ingredients, meaning the company can identify exactly where they’ve come from. In addition, it’s been extensively third-party tested for label accuracy and ingredient quality and comes in BPA-free packaging. 

RELATED: Best Supplements for Weight Loss

Best Organic Protein Powder for Muscle Gain: Naked Nutrition Organic Brown Rice Protein Powder

Naked Nutrition Organic Brown Rice Protein Powder

• Protein type: Organic brown rice
• Number of servings: 76
• Cost per serving: $0.98
• Calories per serving: 120 calories
• Protein per serving: 25 grams
• Flavors: Unflavored
• Third-party tested: Yes

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The Naked Nutrition Organic Brown Rice Protein Powder is a solid solution that provides 25 grams of protein per serving. While it only contains one ingredient, it allows those following a plant-based diet to meet their daily protein needs adequately. Brown rice protein may also be just as effective for building muscle as whey protein.

An eight-week study compared individuals consuming animal-derived and rice proteins, and both groups showed improvements in exercise performance and body composition. (24) Researchers concluded that rice protein isolate may decrease fat mass and increase lean body mass, skeletal muscle hypertrophy, power, and strength comparable to whey protein isolate. (24)

Naked Nutrition Organic Brown Rice Protein Powder contains other nutrients, too, such as iron, calcium, fiber, and magnesium. A study found that iron supplementation could assist in preserving muscle function and mass. (25) Even calcium may be able to enhance metabolism, thus helping our body burn fat. (26)

You can get a five-pound container for $74.99, providing you with about 76 servings. Plus, it doesn’t include lactose, which often causes digestive distress. 

If you’re interested in a protein powder that can help you build muscle, this dairy-free, soy-free, and GMO-free option is a good choice. It’s third-party tested, affordable, and could be helpful if you’re trying to lose weight or gain muscle. It’s unflavored so you can add it to your favorite protein shake, a smoothie, or oats. However, the taste is pretty bland, and the texture is somewhat chalky, so you might have to doctor this protein powder up with fruit and/or nut butter. 

RELATED: Best Mass Gainer

Best Organic Protein Powder for Women: Orgain Organic Plant-Based Protein

Orgain Organic Plant-Based Protein Powder

• Protein type: Pea protein, brown rice protein, chia seed protein
• Number of servings: 10 to 20
• Cost: $1.23 to $1.69 per serving
• Calories per serving: 140 to 190
• Protein per serving: 21 grams
• Flavors: Chocolate Coconut, Chocolate Caramel Sea Salt, Chocolate Peanut Butter, Cookies ‘n Cream, Creamy Chocolate Fudge, Iced Coffee, Natural Unsweetened, Peanut Butter, Strawberries & Cream, Vanilla Bean
• Third-party tested: No

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If you want a plant-based protein that offers more than just an unflavored option, Orgain’s Plant-Based Protein is one to consider. Orgain is a popular brand among women, though it’s important to note that there’s no specific ingredient in its formulation that makes it a better product for women.

It offers over eight flavor choices, ranging from Vanilla Bean to Chocolate Peanut Butter and Strawberries & Cream. The flavors have no added sugars or artificial sweeteners. However, they are sweetened with stevia and contain organic erythritol, which may be a dealbreaker for some. 

This plant-based blend includes pea protein, brown rice protein, and chia seeds. Together, they provide 21 grams of protein, which is in line with similar products on the market. In addition, studies show that 20 to 25 grams of a high-quality protein can assist with muscle growth, so this is adequate. (27)

It’s a potentially good choice if you’re trying to lose weight, too, as there are five grams of prebiotics and fiber. One study showed that prebiotics may alter the intestinal microbiota in a way that can reduce weight, and fiber is known for potentially decreasing hunger and increasing fullness. (28)(29)

Like some other plant-based protein products, this one, too, is free of soy, gluten, and GMOs. Its ingredients are Certified USDA Organic, but it does come at a steeper price. One two-pound container only gives you 20 servings and costs about $37.99. You could subscribe and save 25 percent, but getting a new container every 30 days is still not enough for each day of the month. 

Best Organic Egg White Protein Powder: Naked Nutrition Egg White Protein Powder

Naked Nutrition Egg White Protein Powder

• Protein type: Egg white protein 
• Number of servings: 44
• Cost per serving: $1.55
• Calories per serving: 110
• Protein per serving: 25 grams
• Flavors: Unflavored
• Third-party tested: Yes

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If you don’t want whey protein, casein protein, or plant protein, you might be wondering if there are any other options. Naked Nutrition offers an egg white protein that’s dairy-free and gluten-free. It’s not USDA certified organic, but we included it on our list because it is non-GMO and doesn’t contain artificial ingredients. It’s a solid muscle-building or weight-loss solution if you’re following a paleo or keto diet or are sensitive to lactose.

Although egg white protein isn’t as well known, that doesn’t mean it’s a less reasonable choice. One study suggested that eggs are an ideal protein source because it’s highly digestible with many other nutritional components. In fact, the egg white protein powder offered here boasts a whopping 25 grams of protein per serving. (30)

Research also shows that egg whites carry a good amount of branched-chain amino acids, which could help with muscle strength and growth. (31) This protein powder provides 5.8 grams of it and is only 110 calories per serving, so you’re getting the building blocks you need for building muscle mass efficiently. 

Naked Nutrition uses fresh eggs (less than one day old) from small U.S. farms instead of factory-farmed eggs. Based on some studies, small farm eggs are said to have more vitamin E, omega-3 fatty acids, and antioxidants than factory-farmed eggs. (32) In addition, Naked Nutrition uses the eggs more quickly, which may help them retain more of their nutrients. 

One serving of their protein powder will provide you with 1,941 grams of the amino acid, lysine. It aids with muscle growth and transports fat to one’s cells to burn it for energy. (33) Given that the body cannot produce lysine on its own, it’s essential to get it elsewhere, like supplements. 

A three-pound container of this egg white protein will cost just under $68, but you get about 44 servings. It’s also been third-party tested for heavy metals and gluten. The only other ingredient you’ll find in this egg white protein powder is sunflower lecithin to help with solubility. Although there’s less than one percent in this product, some individuals experience gastrointestinal issues from it. (34)

A member of the Breaking Muscle reviews staff tested this protein powder and said it had a “buttery” consistency. It wasn’t gritty when mixed in a smoothie, and although you’d likely not drink it in plain water, it has decent solubility. When she blended it with strawberries and a banana, our reviewer noticed that it muted the taste of the other ingredients. So, if you buy this protein powder, keep in mind that it may alter the flavor of whatever you mix it with.

Best Organic Pea Protein Powder: NorCal Organic Premium Pea Protein

NorCal Organic Premium Pea Protein

• Protein type: Organic Yellow Pea Protein Isolate
• Number of servings: 35
• Cost per serving: $0.86
• Calories per serving: 100 calories 
• Protein per serving: 22 grams 
• Flavors: Unflavored
• Third-party tested: Yes

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Looking for an unflavored pea protein powder that’s also affordable? Take a look at NorCal Organic Premium Pea Protein. It is sourced directly from Canadian organic farms and is free of sugars, soy, and gluten. It also has the USDA Organic certification, so you can feel confident that it was grown and processed based on specific quality standards, such as no use of synthetic ingredients.

Our review staff member enjoyed the mild taste of this protein powder and appreciated that it didn’t overpower the taste of fruit in a smoothie. She also liked that it had a smooth texture, which isn’t easy to find in plant-based protein powders.

One serving of this pea protein isolate provides 22 grams of protein, 4.8 grams of BCAAs, and a strong amino acid profile. Arginine, for instance, is an amino acid needed to help build protein and plays a significant role in muscle energy metabolism. (35) One 2017 study assessed the impact of male athletes taking two grams of arginine daily and found that they had improved sports performance. (36) This pea protein powder includes 2.18 grams of arginine per serving. 

NorCal Organic Premium Pea Protein doesn’t include as many nutrients as you might find in other protein powders. Here, you’re only getting phosphorus, magnesium, calcium, and potassium, but the quantities aren’t enough to put a dent in your recommended daily values. For example, potassium only meets one percent of the %DV and calcium only meets four percent. Therefore, you mustn’t rely on this protein powder alone to meet your nutritional needs. 

Many consumers complain about the packaging. The NorCal brand aims to be environmentally friendly, so it created a minimal plastic container. While the initiative is good, the container is not durable. Several buyers said their protein powder arrived unsealed and spilled all over their other items. However, NorCal will offer a replacement if this happens to you. 

Besides that hiccup, this is one of the most premium pea protein powders on the market, with each crop being third-party tested pre- and post-production. It’s tested for heavy metals, like arsenic, allergens like gluten, and even pesticides, such as glyphosphate.

What Are the Benefits of Organic Protein Powder?

If you’re trying to decide between getting an organic or inorganic protein powder, here are two benefits to going the organic route. 

The Regulation Process 

Organic protein powders are better regulated. Although dietary supplements are regulated by the Food and Drug Administration (FDA), they don’t have to be approved before entering the market. As a result, anyone can decide to sell a protein powder without first ensuring it’s safe, effective, or properly labeled. 

However, if a protein powder has the USDA Organic label on its product, it means that the business has met strict guidelines that align with the USDA Organic standards. A product must have 95 percent or more organic ingredients to be approved. In addition, the production process has to be evaluated by a certified agent to ensure it doesn’t include prohibited substances and contaminants. 

Quality Ingredients May Mean Better Health Outcomes 

While organic products are more expensive, the other benefit is having improved peace of mind. Now more than ever before, people care about the ingredients they consume. They’re hoping to minimize the consumption of products with inorganic ingredients, as they fear it may impact their health. For instance, a 2018 study evaluated that adults who consumed organic products had a reduced risk of cancer than those who didn’t eat organic foods. (37) Although more research is needed before we can outright say “organic is better,” it is something to consider. 

What To Consider When Looking for an Organic Protein Powder

Before looking for an organic protein powder, we suggest speaking with your doctor and/or consulting a registered dietitian nutritionist (RDN). However, here are some other things you’ll want to think about as you’re browsing the vast protein powder marketplace. 

Price

From this list alone, you’ve seen that organic protein powder comes at various price points. Therefore, it’s a good idea to have a budget in mind before you begin shopping around.

Naturally, you probably feel compelled to focus on the product’s total price, but I recommend checking out the price per serving instead. The total price may appear to be a lot, but if you consider how much product you’re getting, it might be reasonable. 

For instance, Naked Nutrition Organic Brown Rice Protein Powder is $74.99, which may initially deter someone. But if you look closely, you’ll see that you get over 70 servings priced at less than a dollar each.

Now, compare that to a $40 package of Ritual Essential Protein Powder. It seems cheaper at first glance, but it’s only 15 servings, so you’d be paying over $2.50 per serving.

Do keep in mind, however, that more expensive protein powders are subject to third-party testing, so you’re also paying for a higher-quality product.

Third-Party Testing

When a protein powder has been third-party tested, it has been sent off to an independent lab to be evaluated for contaminants. These labs commonly look for the presence of heavy metals, antibiotics, pesticides, and more.

However, those labs aren’t checking to see if the product is effective or safe for everyone to use. For example, their results wouldn’t tell you that you shouldn’t use a specific protein powder if you take certain medications. Therefore, in many ways, there’s still a gray area. But it does give people an extra layer of certainty and shows that a brand cares about the quality and purity of its product. 

For athletes, third-party testing is important, as you don’t want to risk taking something that could result in a positive drug test. Even worse, you don’t want a product that could cause undesirable health effects or performance issues. If you’re an athlete, it’s best to look for protein powders that are NSF Certified Sport or Informed Sport Certified. 

Forms and Types of Protein

Did you read through this list and discover protein types you didn’t even know existed? If so, you’re not alone. Protein powder can be made from peas, brown rice, whey, casein, egg whites, chia seeds, flax seeds, and more. You should pick the ones that best align with your dietary preferences. 

In addition to knowing about the different protein sources, you should also know that there are different forms of protein powders.  

Protein Isolates

Protein powders like Transparent Labs Organic Vegan Rice & Pea Protein use pea protein isolate, but what does the “isolate” word mean? Whether it be a plant- or animal-based protein, a protein isolate undergoes an extra filtering process. This additional step removes more fat and carbs, giving you over 90% protein. (38)

Protein Concentrates

Raw Organic Whey is a whey protein concentrate. It is created by removing protein from a whole food using heat, acid, and/or enzymes. This process provides 60% to 80% protein, and the rest is made up of fats and carbs.  

Flavors

Doesn’t a Creamy Chocolate Fudge flavor, like the one from the Orgain Organic Plant-Based Protein Powder, sound delicious? Or would you prefer an unflavored option so you can easily add it to your shake, smoothie, or baked good of choice? 

Overall, both flavored and unflavored protein powders have pros and cons. Some have an unpleasant aftertaste or are too sweet for some palettes. Therefore, read the reviews and assess your personal needs to decide which ones are best for you. 

Macronutrients

Macronutrients, like carbohydrates, protein, and fat, are the nutrients we need in ample supply. They provide us with energy and help to build our muscles and tissues. So, when looking for protein powders, pay close attention to their ingredients list to see if that product will give you enough of what you need. 

You may already be getting an adequate amount of nutrients from your diet, but if not, this is where protein powders can serve as an easy-to-consume meal replacement. Protein concentrates may be a better option than isolates in this situation since those retain more fats and carbs. 

Other Ingredients

As you check out different protein powders, pay attention to whether they contain artificial sweeteners, dairy, gluten, or soy. Some of these ingredients are just more difficult to digest, but others have been considered possibly cancer-causing.  

In addition, long-term use of sugar alcohols, like erythritol, may increase the likelihood of a cardiovascular event. Many plant-based protein powders contain this ingredient, so you’ll want to pay close attention if you’d prefer to avoid it. 

Xanthum gum is another ingredient you’ll want to look for. It’s a common additive used to thicken or stabilize food, but it may slow the digestive process. (39) This is because it’s a soluble fiber that the body can’t digest. While it’s FDA-approved and considered safe to consume, some individuals try to limit consumption.  

Do look for ingredients like BCAA, as those promote protein synthesis and thus assist with muscle building. (40) Lastly, if you’re not getting enough Vitamin C, iron, magnesium, or calcium in your diet, see if the protein powder you’re eyeing will give you the boost you need. 

Final Thoughts

Before entering the store and selecting an organic protein powder, read through this list first. There are many factors to consider, and you want to ensure you pick an option that meets your needs. Otherwise, you’ll end up with something that sits unused in the pantry for months on end. As someone who’s done this before, I don’t want you to also experience having to throw $50 worth of product away. 

With this list of the nine best organic protein powders on the market, you’ll bypass the marketing fluff and focus on the details that matter. 

Best Organic Protein Powder: Side-by-Side Comparison

Best Organic Protein Powder Overall	Best Organic Whey Protein Powder	Best Organic Vegan Protein Powder	Best Tasting Organic Protein Powder	Best Organic Protein Powder for Weight Loss	Best Organic Protein Powder for Muscle Gain	Best Organic Protein Powder for Women	Best Organic Egg White Protein Powder	Best Organic Pea Protein Powder
Transparent Labs Organic Vegan Rice & Pea Protein	Raw Organic Whey	Vega Plant-Based Protein Powder	KOS Vegan Protein Powder	Ritual Essential Protein Powder	Naked Nutrition Organic Brown Rice Protein Powder	Orgain Organic Plant-Based Protein Powder	Naked Nutrition Egg White Protein Powder	NorCal Organic Premium Pea Protein
Description: Protein type: Pea protein isolate, rice protein Number of servings: 30 Cost: $1.67 per serving Calories per serving: 130 to 150 Protein per serving: 24 grams Flavors: Chocolate, French Vanilla  Third-party tested: Yes, by independent labs	Description: Protein type: Whey Number of servings: 90 Cost per serving: $1.26 Calories per serving: 97.5 Protein per serving: 21 grams Flavors: Unflavored Third-party tested: Yes, by Midwest Laboratories	Description: Protein type: Organic peas, sunflower seeds, and pumpkin seeds Number of servings: 17 to 20 Cost per serving: Around $3.41 Calories per serving: 140  Protein per serving: 20 grams Flavors: Berry, Chocolate, Chocolate Mint, Coconut Almond, French Vanilla, Mocha, Plain Unsweetened Third-party tested: N/A	Description: Protein type: Chia seed, flax seed, pea, pumpkin, quinoa Number of servings: 30 Cost: $1.43 to $1.47 per serving Calories per serving: 150 to 160 Protein per serving: 20 grams Flavors: Chocolate, Vanilla Third-party tested: No	Description: Protein type: Pea protein Number of servings: 15 Cost per serving: $2.66 Calories per serving: 115  Protein per serving: 20 grams  Flavors: Vanilla Third-party tested: Yes	Description: Protein type: Organic brown rice Number of servings: 76 Cost per serving: $0.98 Calories per serving: 120 calories Protein per serving: 25 grams Flavors: Unflavored Third-party tested: Yes	Description: Protein type: Pea protein, brown rice protein, chia seed protein Number of servings: 10 to 20 Cost: $1.23 to $1.69 per serving Calories per serving: 140 to 190 Protein per serving: 21 grams Flavors: Chocolate Coconut, Chocolate Caramel Sea Salt, Chocolate Peanut Butter, Cookies ‘n Cream, Creamy Chocolate Fudge, Iced Coffee, Natural Unsweetened, Peanut Butter, Strawberries & Cream, Vanilla Bean Third-party tested: No	Description: Protein type: Egg white protein  Number of servings: 44 Cost per serving: $1.55 Calories per serving: 110 Protein per serving: 25 grams Flavors: Unflavored Third-party tested: Yes	Description: Protein type: Organic Yellow Pea Protein Isolate Number of servings: 35 Cost per serving: $0.86 Calories per serving: 100 calories  Protein per serving: 22 grams  Flavors: Unflavored Third-party tested: Yes
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Best Organic Protein Powder Overall

Transparent Labs Organic Vegan Rice & Pea Protein

Description:

• Protein type: Pea protein isolate, rice protein
• Number of servings: 30
• Cost: $1.67 per serving
• Calories per serving: 130 to 150
• Protein per serving: 24 grams
• Flavors: Chocolate, French Vanilla 
• Third-party tested: Yes, by independent labs

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Best Organic Whey Protein Powder

Raw Organic Whey

Description:

• Protein type: Whey
• Number of servings: 90
• Cost per serving: $1.26
• Calories per serving: 97.5
• Protein per serving: 21 grams
• Flavors: Unflavored
• Third-party tested: Yes, by Midwest Laboratories

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Best Organic Vegan Protein Powder

Vega Plant-Based Protein Powder

Description:

• Protein type: Organic peas, sunflower seeds, and pumpkin seeds
• Number of servings: 17 to 20
• Cost per serving: Around $3.41
• Calories per serving: 140 
• Protein per serving: 20 grams
• Flavors: Berry, Chocolate, Chocolate Mint, Coconut Almond, French Vanilla, Mocha, Plain Unsweetened
• Third-party tested: N/A

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Best Tasting Organic Protein Powder

KOS Vegan Protein Powder

Description:

• Protein type: Chia seed, flax seed, pea, pumpkin, quinoa
• Number of servings: 30
• Cost: $1.43 to $1.47 per serving
• Calories per serving: 150 to 160
• Protein per serving: 20 grams
• Flavors: Chocolate, Vanilla
• Third-party tested: No

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Best Organic Protein Powder for Weight Loss

Ritual Essential Protein Powder

Description:

• Protein type: Pea protein
• Number of servings: 15
• Cost per serving: $2.66
• Calories per serving: 115 
• Protein per serving: 20 grams 
• Flavors: Vanilla
• Third-party tested: Yes

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Best Organic Protein Powder for Muscle Gain

Naked Nutrition Organic Brown Rice Protein Powder

Description:

• Protein type: Organic brown rice
• Number of servings: 76
• Cost per serving: $0.98
• Calories per serving: 120 calories
• Protein per serving: 25 grams
• Flavors: Unflavored
• Third-party tested: Yes

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Best Organic Protein Powder for Women

Orgain Organic Plant-Based Protein Powder

Description:

• Protein type: Pea protein, brown rice protein, chia seed protein
• Number of servings: 10 to 20
• Cost: $1.23 to $1.69 per serving
• Calories per serving: 140 to 190
• Protein per serving: 21 grams
• Flavors: Chocolate Coconut, Chocolate Caramel Sea Salt, Chocolate Peanut Butter, Cookies ‘n Cream, Creamy Chocolate Fudge, Iced Coffee, Natural Unsweetened, Peanut Butter, Strawberries & Cream, Vanilla Bean
• Third-party tested: No

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Best Organic Egg White Protein Powder

Naked Nutrition Egg White Protein Powder

Description:

• Protein type: Egg white protein 
• Number of servings: 44
• Cost per serving: $1.55
• Calories per serving: 110
• Protein per serving: 25 grams
• Flavors: Unflavored
• Third-party tested: Yes

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Best Organic Pea Protein Powder

NorCal Organic Premium Pea Protein

Description:

• Protein type: Organic Yellow Pea Protein Isolate
• Number of servings: 35
• Cost per serving: $0.86
• Calories per serving: 100 calories 
• Protein per serving: 22 grams 
• Flavors: Unflavored
• Third-party tested: Yes

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FAQs

Research

1. Joy, J. M., Lowery, R. P., Wilson, J. M., Purpura, M., De Souza, E. O., Wilson, S. M., Kalman, D. S., Dudeck, J. E., & Jäger, R. (2013). The effects of 8 weeks of whey or rice protein supplementation on body composition and exercise performance. Nutrition journal, 12, 86. https://doi.org/10.1186/1475-2891-12-86
2. Babault, N., Païzis, C., Deley, G., Guérin-Deremaux, L., Saniez, M. H., Lefranc-Millot, C., & Allaert, F. A. (2015). Pea proteins oral supplementation promotes muscle thickness gains during resistance training: a double-blind, randomized, Placebo-controlled clinical trial vs. Whey protein. Journal of the International Society of Sports Nutrition, 12(1), 3. https://doi.org/10.1186/s12970-014-0064-5
3. Ndiaye, F., Vuong, T., Duarte, J., Aluko, R. E., & Matar, C. (2012). Anti-oxidant, anti-inflammatory and immunomodulating properties of an enzymatic protein hydrolysate from yellow field pea seeds. European journal of nutrition, 51(1), 29–37. https://doi.org/10.1007/s00394-011-0186-3
4. McAfee, A. J., McSorley, E. M., Cuskelly, G. J., Fearon, A. M., Moss, B. W., Beattie, J. A., Wallace, J. M., Bonham, M. P., & Strain, J. J. (2011). Red meat from animals offered a grass diet increases plasma and platelet n-3 PUFA in healthy consumers. The British journal of nutrition, 105(1), 80–89. https://doi.org/10.1017/S0007114510003090
5. Huang, Y. H., Chiu, W. C., Hsu, Y. P., Lo, Y. L., & Wang, Y. H. (2020). Effects of Omega-3 Fatty Acids on Muscle Mass, Muscle Strength and Muscle Performance among the Elderly: A Meta-Analysis. Nutrients, 12(12), 3739. https://doi.org/10.3390/nu12123739
6. Daley, C. A., Abbott, A., Doyle, P. S., Nader, G. A., & Larson, S. (2010). A review of fatty acid profiles and antioxidant content in grass-fed and grain-fed beef. Nutrition journal, 9, 10. https://doi.org/10.1186/1475-2891-9-10
7. Shen, Y., Hong, S., & Li, Y. (2022). Pea protein composition, functionality, modification, and food applications: A review. Advances in food and nutrition research, 101, 71–127. https://doi.org/10.1016/bs.afnr.2022.02.002
8. Lu, Z. X., He, J. F., Zhang, Y. C., & Bing, D. J. (2020). Composition, physicochemical properties of pea protein and its application in functional foods. Critical reviews in food science and nutrition, 60(15), 2593–2605. https://doi.org/10.1080/10408398.2019.1651248
9. Babault, N., Païzis, C., Deley, G., Guérin-Deremaux, L., Saniez, M. H., Lefranc-Millot, C., & Allaert, F. A. (2015). Pea proteins oral supplementation promotes muscle thickness gains during resistance training: a double-blind, randomized, Placebo-controlled clinical trial vs. Whey protein. Journal of the International Society of Sports Nutrition, 12(1), 3. https://doi.org/10.1186/s12970-014-0064-5
10. Petraru, A., Ursachi, F., & Amariei, S. (2021). Nutritional Characteristics Assessment of Sunflower Seeds, Oil and Cake. Perspective of Using Sunflower Oilcakes as a Functional Ingredient. Plants (Basel, Switzerland), 10(11), 2487. https://doi.org/10.3390/plants10112487
11. Amino acids: MedlinePlus Medical Encyclopedia. (n.d.). https://medlineplus.gov/ency/article/002222.htm
12. Batool, M., Ranjha, M. M. A. N., Roobab, U., Manzoor, M. F., Farooq, U., Nadeem, H. R., Nadeem, M., Kanwal, R., AbdElgawad, H., Al Jaouni, S. K., Selim, S., & Ibrahim, S. A. (2022). Nutritional Value, Phytochemical Potential, and Therapeutic Benefits of Pumpkin (Cucurbita sp.). Plants (Basel, Switzerland), 11(11), 1394. https://doi.org/10.3390/plants11111394
13. Office of Dietary Supplements – magnesium. (n.d.). https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
14. What potassium does for your body. (n.d.). https://www.webmd.com/a-to-z-guides/story/potassium-and-your-body
15. Office of Dietary Supplements – Phosphorus. (n.d.). https://ods.od.nih.gov/factsheets/Phosphorus-HealthProfessional/
16. Sim, M., Blekkenhorst, L. C., Bondonno, N. P., Radavelli-Bagatini, S., Peeling, P., Bondonno, C. P., Magliano, D. J., Shaw, J. E., Woodman, R., Murray, K., Lewis, J. R., Daly, R. M., & Hodgson, J. M. (2021). Dietary Nitrate Intake Is Positively Associated with Muscle Function in Men and Women Independent of Physical Activity Levels. Journal of Nutrition, 151(5), 1222–1230. https://doi.org/10.1093/jn/nxaa415
17. Osterberg, K. L., Boutagy, N. E., McMillan, R. P., Stevens, J. R., Frisard, M. I., Kavanaugh, J. W., Davy, B. M., Davy, K. P., & Hulver, M. W. (2015). Probiotic supplementation attenuates increases in body mass and fat mass during high-fat diet in healthy young adults. Obesity (Silver Spring, Md.), 23(12), 2364–2370. https://doi.org/10.1002/oby.21230
18. Toulabi, T., Yarahmadi, M., Goudarzi, F., Ebrahimzadeh, F., Momenizadeh, A., & Yarahmadi, S. (2022). Effects of flaxseed on blood pressure, body mass index, and total cholesterol in hypertensive patients: A randomized clinical trial. Explore (New York, N.Y.), 18(4), 438–445. https://doi.org/10.1016/j.explore.2021.05.003
19. Chia seeds. (2022, March 2). The Nutrition Source. https://www.hsph.harvard.edu/nutritionsource/food-features/chia-seeds/
20. Simnadis, T. G., Tapsell, L. C., & Beck, E. J. (2015). Physiological Effects Associated with Quinoa Consumption and Implications for Research Involving Humans: a Review. Plant foods for human nutrition (Dordrecht, Netherlands), 70(3), 238–249. https://doi.org/10.1007/s11130-015-0506-5
21. Witkowski, M., Nemet, I., Alamri, H., Wilcox, J., Gupta, N., Nimer, N., Haghikia, A., Li, X. S., Wu, Y., Saha, P. P., Demuth, I., König, M., Steinhagen-Thiessen, E., Cajka, T., Fiehn, O., Landmesser, U., Tang, W. H. W., & Hazen, S. L. (2023). The artificial sweetener erythritol and cardiovascular event risk. Nature medicine, 29(3), 710–718. https://doi.org/10.1038/s41591-023-02223-9
22. Markofski, M. M., Jennings, K., Timmerman, K. L., Dickinson, J. M., Fry, C. S., Borack, M. S., Reidy, P. T., Deer, R. R., Randolph, A., Rasmussen, B. B., & Volpi, E. (2019). Effect of Aerobic Exercise Training and Essential Amino Acid Supplementation for 24 Weeks on Physical Function, Body Composition, and Muscle Metabolism in Healthy, Independent Older Adults: A Randomized Clinical Trial. The journals of gerontology. Series A, Biological sciences and medical sciences, 74(10), 1598–1604. https://doi.org/10.1093/gerona/gly109
23. Moretti, A., Paoletta, M., Liguori, S., Bertone, M., Toro, G., & Iolascon, G. (2020). Choline: An Essential Nutrient for Skeletal Muscle. Nutrients, 12(7), 2144. https://doi.org/10.3390/nu12072144
24. Joy, J. M., Lowery, R. P., Wilson, J. M., Purpura, M., De Souza, E. O., Wilson, S. M., Kalman, D. S., Dudeck, J. E., & Jäger, R. (2013). The effects of 8 weeks of whey or rice protein supplementation on body composition and exercise performance. Nutrition journal, 12, 86. https://doi.org/10.1186/1475-2891-12-86
25. Wyart, E., Hsu, M. Y., Sartori, R., Mina, E., Rausch, V., Pierobon, E. S., Mezzanotte, M., Pezzini, C., Bindels, L. B., Lauria, A., Penna, F., Hirsch, E., Martini, M., Mazzone, M., Roetto, A., Crich, S. G., Prenen, H., Sandri, M., Menga, A., & Porporato, P. E. (2022). Iron supplementation is sufficient to rescue skeletal muscle mass and function in cancer cachexia. EMBO Reports, 23(4). https://doi.org/10.15252/embr.202153746
26. Calcium: Drink yourself skinny. (2004, April 21). WebMD. https://www.webmd.com/obesity/features/calcium-weight-loss
27. Tipton, K. D., & Phillips, S. M. (2013). Dietary protein for muscle hypertrophy. Nestle Nutrition Institute workshop series, 76, 73–84. https://doi.org/10.1159/000350259
28. Nicolucci, A. C., Hume, M. P., Martínez, I., Mayengbam, S., Walter, J., & Reimer, R. A. (2017). Prebiotics Reduce Body Fat and Alter Intestinal Microbiota in Children Who Are Overweight or With Obesity. Gastroenterology, 153(3), 711–722. https://doi.org/10.1053/j.gastro.2017.05.055
29. Salleh, S. N., Fairus, A. A. H., Zahary, M. N., Bhaskar Raj, N., & Mhd Jalil, A. M. (2019). Unravelling the Effects of Soluble Dietary Fibre Supplementation on Energy Intake and Perceived Satiety in Healthy Adults: Evidence from Systematic Review and Meta-Analysis of Randomised-Controlled Trials. Foods (Basel, Switzerland), 8(1), 15. https://doi.org/10.3390/foods8010015
30. Puglisi, M. J., & Fernandez, M. L. (2022). The Health Benefits of Egg Protein. Nutrients, 14(14), 2904. https://doi.org/10.3390/nu14142904
31. Matsuoka, R., & Sugano, M. (2022). Health Functions of Egg Protein. Foods (Basel, Switzerland), 11(15), 2309. https://doi.org/10.3390/foods11152309
32. Brower, S., Dorsey, J., Malvetti, K., & Fagan, J. M., PhD. (n.d.). Taste and Nutritional Differences of Non-Factory Farmed vs. Factory Farmed Eggs and Poultry.
33. Dahash BA, Sankararaman S. Carnitine Deficiency. [Updated 2023 Aug 7]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2023 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK559041/
34. Lecithin – Health Encyclopedia – University of Rochester Medical Center. (n.d.). https://www.urmc.rochester.edu/encyclopedia/content.aspx?contenttypeid=19&contentid=lecithin
35. Durante W. (2001). Regulation of L-arginine transport and metabolism in vascular smooth muscle cells. Cell biochemistry and biophysics, 35(1), 19–34. https://doi.org/10.1385/CBB:35:1:19
36. Pahlavani, N., Entezari, M. H., Nasiri, M., Miri, A., Rezaie, M., Bagheri-Bidakhavidi, M., & Sadeghi, O. (2017). The effect of l-arginine supplementation on body composition and performance in male athletes: a double-blinded randomized clinical trial. European journal of clinical nutrition, 71(4), 544–548. https://doi.org/10.1038/ejcn.2016.266
37. Baudry J, Assmann KE, Touvier M, et al. Association of Frequency of Organic Food Consumption With Cancer Risk: Findings From the NutriNet-Santé Prospective Cohort Study. JAMA Intern Med. 2018;178(12):1597–1606. doi:10.1001/jamainternmed.2018.4357
38. Morgan, P. T., & Breen, L. (2021). The role of protein hydrolysates for exercise-induced skeletal muscle recovery and adaptation: a current perspective. Nutrition & metabolism, 18(1), 44. https://doi.org/10.1186/s12986-021-00574-z
39. Chawla, R., & Patil, G. R. (2010). Soluble dietary fiber. Comprehensive Reviews in Food Science and Food Safety, 9(2), 178–196. https://doi.org/10.1111/j.1541-4337.2009.00099.x
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Probiotics are live microorganisms in the form of bacterial strains that are beneficial to human health and wellness. Researchers have discovered that supplementing with these biotics can help reduce the risk of chronic diseases, improve gastrointestinal health, and even boost your immune health. (1) However, it is important to pick the best probiotic that will support your unique needs and goals.

As a registered dietitian nutritionist, I am often asked for recommendations on the best probiotic supplements. In my experience, I have found that those who start taking probiotics report less gastrointestinal discomfort in the form of gassiness, abdominal pain, bloating, and irregular bowel movements. I have counseled hundreds of people and have found that routine use of probiotics can help with food digestion and absorption. 

In this review, we will dive deep into our top 10 picks and answer all of your questions as they relate to formula, bacterial strains, colony-forming units (CFU, or the number of viable bacterial cells in a probiotic), cost, serving size, and product form.

Medical disclaimer: This article is intended for educational and informational purposes only. It is not intended as a substitute for medical advice. For health advice, contact a licensed healthcare provider.

How We Chose the Best Probiotic

To save you time and money, we have researched and determined our top 10 favorite probiotic supplements. We carefully considered each probiotic’s dose, cost, CFU ability, form (powder versus capsule versus beverage), type of bacterial strain, and added beneficial ingredients. 

Making a well-informed decision about dietary supplements is important. Not every probiotic supplement is made the same. Most have different strains in varying amounts and many have different supporting ingredients that boost your health and promote healthy bacteria growth. Whether you prefer supplements in powder, gummy, capsule, or beverage form — we have you covered. Whether you are looking to support your weight loss journey, decrease IBS symptom flare-ups, desire a product that is vegetarian-friendly, or need a finance-friendly probiotic, this review is sure to have a product that will meet your needs.

Our Top Picks for the Best Probiotic Supplements

• Best Probiotic Overall: Ritual Synbiotic+
• Best Probiotic for Women: Garden of Life Daily Dr. Formulated Probiotics for Women
• Best Probiotic for Men: Transparent Labs Probiotic
• Best Probiotic for Gut Health: Legion Biome
• Best Probiotic Yogurt: Activia Probiotic Dailies Low Fat Yogurt Drink
• Best Probiotic for IBS: YourBiology Gut+
• Best Probiotic for Weight Loss: Naked Nutrition Naked Gut
• Best Prebiotic and Probiotic: Onnit Total GUT HEALTH
• Best Probiotic for Bloating: Culturelle Pro Strength Daily Probiotic
• Best Probiotic Gummies: Olly Probiotic + Prebiotic Gummy

Best Probiotic Overall: Ritual Synbiotic+

Ritual Synbiotic+

• Number of servings: 30
• Cost per serving: $1.80
• Form: Delayed-release capsule
• Strains: Two
• CFU count: 11 billion

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Unlike any other probiotic supplement we have researched, Ritual Synbiotic+ packages its bacterial strains in a vegan, time-delayed release, minty-flavored capsule. A time-delayed release capsule is beneficial, as it gives the supplement time to pass through the stomach without prematurely being broken down (I discuss this more under the “When Is the Best Time to Take a Probiotic?” heading below).

To further put your mind at ease, this product is delivered to you in a moisture-controlled bottle. The packaging prevents it from being exposed to contamination and degradation. 

Ritual Synbiotic+ is aptly named because it includes both probiotics and prebiotics. When a probiotic and prebiotic are consumed in combination, they are grouped into what we call synbiotics. Synbiotics have been found to regulate the immune system and prevent chronic disease. They are also responsible for potentially alleviating symptoms of inflammatory bowel disease, treating infection, and helping manage symptoms caused by cancer therapy. (2)

Ritual Synbiotic+ has only two strains of probiotics. It provides 11 billion CFU of Lactobacillus rhamnosus and Bifidobacterium animalis. This CFU count is on the lower end compared to other products. However, these two strands are highly researched and have been found to potentially enhance digestion, increase immunity, and even improve mental health. (3)

Each capsule also contains 15 milligrams of PreforPro prebiotic and 300 milligrams of tributyrin, both of which have been studied in clinical trials at those specific doses. 

Tributyrin is a short-chain fatty acid (the type of fatty acid that is considered beneficial and protective of your health) that has been connected to decreasing gut inflammation. Tributyrin supplementation has been strongly recommended by researchers as a potential way to treat metabolism disorders such as obesity. (4)

Ritual discloses where it obtains its specific strains from and the strains’ final location of manufacturing. Its prebiotic is supplied by Deerland and manufactured in Kennesaw, GA. Its probiotic blend is supplied by Chr. Hansen and manufactured in Hvidovre, Denmark. Ritual sources its tributyrin from Compound Solutions, and it is manufactured in Sevilla, Spain. This level of transparency is unique, as not all probiotic companies disclose where they get their probiotic and prebiotic strands and other ingredients from.

Many probiotics use an animal-based coating for their capsules or manufacture their product with dairy-based protein. But to keep Synbiotic+ open to everyone, Ritual uses only plant-based ingredients — from the capsule to its formulation. Ritual Synbiotic+ is also third-party verified and tested for quality and safety to make sure it complies with regulations for heavy metals, major allergens, and microbes. 

A member of the Breaking Muscle reviews team used this probiotic for several weeks and had a positive experience with it. She found the mint-flavored capsules refreshing, but while she didn’t experience many side effects, she did notice some gassiness after taking it. Keep in mind, though, that your experience may vary, and we still recommend Ritual Synbiotic+ for anyone who wants to add a safe, vegan, and gluten-free probiotic to their regimen. 

RELATED: Best Collagen Supplements

Best Probiotic for Women: Garden of Life Daily Dr. Formulated Probiotics for Women

Garden of Life Once Daily Dr. Formulated Probiotics for Women

• Number of servings: 30
• Cost per serving: $1.00
• Form: Vegetarian capsule 
• Strains: 16
• CFU count: 50 billion

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To help support women’s health, Garden of Life Daily Dr. Formulated Probiotics for Women contains the highly clinically researched strands Lactobacillus reuteri and Lactobacillus fermentum. These two strands have been strongly correlated with helping to prevent, improve symptoms associated with, and even improve the condition of bacterial vaginosis and yeast infections. They help us women achieve optimal health by maintaining proper pH levels to support a healthy vaginal and digestive tract microbiome. (5)(6) For these reasons, we consider it the best probiotic for vaginal health.

Furthermore, T Lactobacillus reuteri is known for its anti-inflammatory function for both the digestive tract and vagina. Lactobacillus fermentum is known for promoting immune function. (5)(6)

Probiotics only survive if they have received proper nutrition to flourish and thrive best when you also consume prebiotics (food that is non-digestible, such as insoluble fiber). Garden of Life Daily, Dr. Formulated Probiotics for Women has an added 377 milligrams of prebiotics in each capsule. This is a clinically-supported dose of prebiotics and is a fair amount when compared to other prebiotic-containing probiotics. Rest assured that this product delivers you the right kinds of nutrition to help the beneficial bacteria flourish.

A female product tester on the Breaking Muscle team tested this probiotic and didn’t notice any negative side effects, like bloating or other digestive issues. She found the capsules easy to swallow and loved that the bottle didn’t have to be refrigerated. If you’re a woman who’s looking for an easy-to-store probiotic that won’t upset your stomach, this could be a good choice.

Best Probiotic for Men: Transparent Labs Probiotic

Transparent Labs Probiotic

• Number of servings: 30
• Cost per serving: $1.53
• Form: Capsule 
• Strains: 10
• CFU count: 100 billion

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Men who struggle with high blood cholesterol levels may benefit from the Transparent Labs Probiotic in several ways. The strand Lactobacillus acidophilus has been found to reduce testicular tissue damage caused by high cholesterol levels in the blood. It is also linked to improving male fertility hormone levels. (7)

With each capsule, you will be introducing 10 strains of good microbes into your gut. All of these strains derive from three specific bacteria: Bifidobacteria, Lactobacilli, and Streptococci. Among other strains, you will get automatic access to Bifidobacterium bifidum, 

Streptococcus thermophilus, and Lactobacillus paracasei. All of these strains are highly correlated with increasing nutrition absorption and improving digestion. 

More than half of the strains found in Transparent Labs Probiotic are from Lactobacillus. A randomized, crossover study found that men who supplemented with Lactobacillus paracasei (a strain found in this product) were able to raise their overall testosterone levels in just 24 hours after consumption when compared to men who received a placebo supplement. (8)

Free of artificial sweeteners, colors, and preservatives, Transparent Labs Probiotic is third-party verified to ensure label accuracy and ingredient purity. When it comes to deciding which probiotic supplement is best for men, it was an obvious choice.

Note, however, that you may not notice any positive changes if you already eat a lot of fermented foods. One of our male staff members tried it for several weeks and didn’t notice a difference in how he felt, though he eats fermented foods nearly every day. This probiotic may be better suited for men who lack these types of foods in their diet.

Best Probiotic for Gut Health: Legion Biome

Legion Biome

• Number of servings: 30
• Cost per serving: $1.67
• Form: Capsule
• Strains: Three
• CFU count: 25 billion

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Designed to best support your overall gut health, Legion Biome is made with research-backed ingredients to improve how well you absorb nutrients, decrease inflammation, and improve gastrointestinal discomfort such as bloating and cramping. It is also lab-tested for ingredient purity and potency. This kind of testing checks for contamination, heavy metals, major allergens, and unregulated microbes. 

Providing you with 10 billion CFU, Bifidobacterium lactis B420 is strongly correlated with improving nutrient absorption. This strand has the ability to assist the gut in breaking down complex carbohydrates into molecules that are easier to digest and therefore more readily absorbed. By improving macronutrient breakdown, this strain of probiotic can potentially help reduce the likelihood of you developing a vitamin or mineral deficiency. It can also help improve the immune system. (9)

Also playing a large role in immune system regulation is Bacillus subtilis DE111. You will get five billion CFU of this strain from Legion Biome per serving. This particular strand may reduce inflammation of the intestines and increase the amount of anti-inflammatory immune cells found in the gut lining. (10)

Last but certainly not least is the 10 billion CFUs you will obtain from Lactobacillus plantarum 299v. This research-supported strain has been found to improve symptoms of bloating, gas, and pain. People who have irritable bowel syndrome (IBS) have reported improvement in their symptoms when supplementing with Lactobacillus plantarum 299v.

One of our product testers found the capsules easy to swallow but didn’t notice any major changes since she started taking this probiotic a few weeks ago. Still, if you are seeking to improve your gut health, add Legion Biome into your regimen as a way to possibly improve overall function, offer protection to your intestinal lining, and boost your immune health. (11)

RELATED: Best Creatine Supplements for Building Muscle, Cutting, and More

Best Probiotic Yogurt: Activia Probiotic Dailies Low Fat Yogurt Drink

Activia Probiotic Dailies Low-Fat Yogurt Drink

• Number of servings: Eight
• Cost per serving: $0.67
• Form: Bottled drink 
• Strains: Five
• CFU count: “Billions”

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If you aren’t looking to add another pill to your daily health regimen, try a yummy yogurt drink like the Activia Probiotic Dailies Low-fat Yogurt Drink. This product is only 3.1 ounces of liquid, making it an easy and delicious way to take care of your gut.

This yogurt drink will introduce you to five healthy, gut-friendly probiotic bacteria: Lactobacillus bulgaricus, Lactococcus lactis, Streptococcus thermophilus, Bifidobacterium lactis DN-173 010, and Bifidobacterium lactis CNCM I-2494. Activia Probiotic Dailies also provides you with 10 percent of your recommended daily value of vitamin D. Vitamin D is difficult to obtain from gummy and encapsulated probiotics, giving Activita’s probiotic drink an advantage for those who are cognisant of vitamin deficiency. (12)

Vitamin D has many roles, including support for immunity, hormone regulation, and bone strength. But one of its major roles is helping to maintain intestinal integrity. It helps to promote gut health by creating gut lining that is attractive to good bacteria and repairing damage caused by harmful bacteria. 

Try mixing this drink with your morning smoothie, make a yogurt parfait with berries and nuts, or add it to your overnight oats for extra nutrients.

Best Probiotic for IBS: YourBiology Gut+

YourBiology Gut+

• Number of servings: 30
• Cost per serving: $2.17
• Form: Capsule
• Strains: Four
• CFU count: 40 billion

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Anyone who suffers from irritable bowel syndrome (IBS) can attest to the many supplements they have likely tried to help relieve symptoms. This chronic condition usually leads to a lifelong battle with gastrointestinal (GI) discomfort, bloating, gas, iron deficiency anemia, malabsorption, and other GI conditions. (13) Finding a supplement that may help alleviate IBS symptoms is difficult. But as always, we have you covered. 

YourBiology Gut+ uses four powerful strains — Lactobacillus acidophilus, Bifidobacterium lactis, Lactobacillus plantarum, and Lactobacillus paracasei. The amount of each strain in this proprietary blend is not disclosed, but they are listed in descending order of potency on the label.

These specific strains have been clinically researched to support their use in improving digestion and bowel movement patterns. The beneficial bacteria introduced to your gut by this product have been found to help with the specific IBS-related symptoms of gas, stomach pain, unpredictable bowel movements, and bloating. (14)(15)

Clinical trials have linked the use of Lactobacillus plantarum with IBS-related symptom relief within four weeks of supplementation. Lactobacillus acidophilus and Bifidobacterium lactis supplementation has been found to reduce stomach distention, relieve GI pain and discomfort, and assist with normalizing bowel movement weight and consistency. (14)(15)
Additional placebo-controlled research discovered that supplementing with Lactobacillus paracasei may reduce IBS symptom severity and help regulate bowel movements. (16)

Best Probiotic for Weight Loss: Naked Nutrition Naked Gut

Naked Nutrition Naked Gut

• Number of servings: 40
• Cost per serving: $0.62
• Form: Digestive powder
• Strains: One
• CFU count: Five billion

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There is no one-step cure for weight loss. However, evidence-based research has demonstrated that appropriate exercise alongside a balanced, healthy whole-food diet can help facilitate weight loss safely and effectively. So why not supplement with something that can help promote your gut health for maximum nutrient absorption on your weight management journey? 

For only 15 calories and four grams of carbohydrates per scoop, you can help your gut health flourish with Naked Nutrition Naked Gut powder. It only has one strain of probiotic (Bacillus subtilis DE111), compared with other supplements that have 10 or more strains. But with every scoop, you will receive 1,000 milligrams of the amino acid glutamine.

In a pilot study focusing on the effects of glutamine on females, researchers found that those who supplemented with it experienced a reduction in their overall body weight and waist circumference. They attributed this weight loss to the effects that glutamine has on metabolism and possibly decreasing the risk of developing type 2 diabetes. (17)

Inulin is a type of prebiotic and soluble fiber, both of which help to improve healthy gut microbiota numbers. With Naked Nutrition Naked Gut supplement, you will get 850 milligrams of inulin in the form of Jerusalem artichoke. This particular form of inulin has been linked to improving blood lipid levels (the amount of fat found in your blood). It also increases your gut’s Bifidobacterium strain count. Increased Bifidobacterium counts have been connected to better metabolism, reduced waist circumference, and reduced overall body fat. (18)

It is made without artificial sweeteners, colors, or flavors. Many reviewers comment that this product has high solubility but that the flavor is “just okay.” However, several other people report that after mixing it in a smoothie or their morning coffee, they had no issues with the flavor.

RELATED: Best Supplements for Weight Loss

Best Prebiotic and Probiotic: Onnit Total GUT HEALTH

Onnit Total Gut Health

• Number of servings: 15
• Cost per serving: $2.53
• Form: Vegetarian capsules 
• Strains: Five
• CFU count: 35 billion

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Onnit Total Gut Health is more than a probiotic supplement. To best support your overall gut health, this product delivers 5,250 milligrams of prebiotic, 3,500 milligrams of betaine hydrochloride, and 1,890 milligrams of a digestive enzyme blend per packet. These beneficial nutrients are in addition to the impressive 35 billion CFUs of probiotics you can expect to receive per package. 

Betaine hydrochloride may help you maintain a normal stomach pH level and therefore help with food digestion. It has also been linked to possibly promoting diversity of the gut microbiome and may make healthy gut bacteria more available for prebiotics to nourish. (19)

As discussed, probiotics flourish best when they have prebiotics available to nourish them. Prebiotics are more readily available to probiotics if you are able to break your food down and digest macronutrients well.

With Onnit Total Gut Health, you have all the help you need from its specialized digestive enzyme blend. This blend consists of 16 enzymes that have the potential to maximize your nutrient absorption by easily breaking down your food.

Amylase, for example, is present in this product in a high quantity of 23,000 SKB, which measures how quickly a complex carb is broken down into simpler carbs. This is almost half of the normal amount that naturally occurs in your mouth. Amylase has been well-researched as a way to digest carbohydrates. This leaves room for the 5,250 milligrams of prebiotics present per serving to feed your healthy gut bacteria and assist with maintaining intestinal integrity. (20)

Best Probiotic for Bloating: Culturelle Pro Strength Daily Probiotic Supplements for Women & Men

Culturelle Pro Strength Daily Probiotic

• Number of servings: 60
• Cost per serving: $0.52
• Form: Capsule 
• Strains: One
• CFU count: 12 billion

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Culturelle Pro Strength Daily Probiotic Supplements for Women & Men is more affordable than other probiotics supplements on the market, coming in at around $0.52 per serving, compared with other probiotics that cost $1.50 or more per serving.

It is made with high-quality ingredients, including the strain Lactobacillus rhamnosus, which has a high threshold for survival. Studies reveal that this particular strain increases in population with routine probiotic supplementation. In a randomized, double-blind trial, it was correlated with reducing symptoms of bloating when compared to placebo groups. (21)

In addition to the 12 billion CFU of Lactobacillus rhamnosus, this product contains 200 milligrams of inulin in the form of chicory root extract. In this form, inulin is not digestible by humans. Therefore, it survives the low pH of the stomach and is not digested or absorbed by enzymes. Inulin is necessary for probiotics to function at their max capacity since they are what probiotics feed on. Because Culturelle already has inulin present in its formula, the probiotic strain is more likely to thrive. (22)

Best Probiotic Gummies: Olly Probiotic + Prebiotic Gummy

Olly Probiotic + Prebiotic Gummy

• Number of servings: 30
• Cost per serving: $0.40
• Form: Gummy 
• Strains: One
• CFU count: 500 million

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Olly Probiotic + Prebiotic comes in a chewable gummy form, which is a great alternative for those who do not want to use capsules or liquids to get their daily dose of probiotics. I have personally had several clients use this gummy and they all report that they enjoy the peach flavor.

Each serving size is only one gummy. Per gummy, plan on receiving 500 million CFU of the Bacillus coagulans strain. This bacteria strain functions as an immune system supporter by decreasing the likelihood that bad bacteria will grow. It also has the ability to create enzymes that help with food digestion and therefore absorption.

Bacillus coagulans has been recommended by scientists to help prevent and treat gastrointestinal diseases such as small intestinal bacterial overgrowth (SIBO), irritable bowel syndrome (IBS), inflammatory bowel disease (IBD), ulcerative colitis, and Crohn’s disease. (23)

Within the 1,500-milligram prebiotic blend in Olly Probiotic + Prebiotic Gummy, you will find Fructooligosaccharides (FOS). FOS may decrease the risk of developing chronic diseases such as diabetes and cancer. It can also assist in bowel movement regulation by helping control the balance between constipation and diarrhea. Additionally, FOS may improve mineral absorption in the gut and help decrease the risk of mineral deficiencies — particularly zinc, calcium, iron, and magnesium. (24)

RELATED: AG1 Review

When Is the Best Time to Take a Probiotic?

To get the most out of your probiotic product, routine is key. Making it a part of your everyday schedule will help with remembering to supplement since it is recommended to use probiotics daily for optimal gut health. You will get the most out of your probiotic if you time it around meals. Probiotics are live bacteria organisms and the best way to ensure they make it to your intestines for absorption is to get them through your stomach organ quickly. 

The stomach has a very low pH level and its acidity can destroy the healthy gut bacteria before they have a chance to reach the small intestines. Therefore, taking your probiotic on an empty stomach will help your probiotics survive best. Whether that means right when you wake up or right before you lay down at night will depend on your lifestyle and established routines. However, it is important to keep in mind that some forms of probiotics are meant to be taken with food. Rely on the manufacturer’s recommendation when deciding what will work best. 

RELATED: 4 Signs You Are Taking Too Many Probiotics

Benefits of Probiotics

Some of the many benefits of supplementing with probiotics include the following:

• May help with weight loss (17)
• Can improve macronutrient and micronutrient absorption through healthy digestion (9)
• Possibly decrease the risk of developing a vitamin or mineral deficiency (9)
• May decrease uncomfortable GI symptoms of bloating, gas, irregular bowel movements, and stomach pain (13)
• Possibly decrease malabsorption of nutrients caused by disease (4)

What to Look For in a Probiotic Supplement

It’s tempting to go to the store and grab just any probiotic off the shelf. Researching what probiotic supplement will work best to support your health and wellness goals takes a lot of time — something that most of us don’t have nowadays. However, the guide below can help you understand what to look for in a probiotic supplement and make your shopping experience less stressful.

Form

Probiotics come in many forms: powder, gummy, capsules, and drinks. Before purchasing, think about what form will lead to your being consistent with taking it. If you routinely drink a morning smoothie, perhaps the powdered, drink, or breakable capsule forms would work best for you. If you have texture aversions or difficulty swallowing, the gummy form may be more suitable than capsules.  

Storage Information

The best way to determine proper storage is to seek the manufacturer’s specific recommendations on the product packaging. Proper storage will also vary depending on the form of supplement you choose. For example, gummy-based probiotics are more likely to melt or lose their shape if exposed to warmer temperatures. Some probiotics have to be refrigerated because certain strains may degrade faster if they’re not kept cold.

As a general rule, keep your probiotics in a cool, dry area that is free of contamination. Besides the Activia Probiotic Dailies Low Fat Yogurt Drink, the supplements in this review are shelf-stable and do not have to be refrigerated. 

Colony-Forming Units (CFU)

The quantity of CFU present will be an important factor to consider when picking the best probiotic for you. A CFU refers to how many microbiota cells are estimated to proliferate (survive and create more healthy gut bacteria) in a given cell population. The larger the number of CFU per serving, the greater the likelihood of increasing the amount of survivable, good bacteria to your digestive tract. (25)

In my experience with counseling clients, the “perfect amount” of CFU differs from person to person. It is heavily based on the survivability of the bacteria strains — which can be impacted by your diet, genetic predisposition, any malabsorptive diseases, and other factors.

It is important to consider the amount of the supplement it will take for you to achieve your desired CFU count. If your goal is to take in at least 20 billion CFU but a pre-mixed drink only offers 10 billion, you will need to decide if drinking two of those drinks makes sense to you. Some products have a serving size listed as a package but the package itself contains seven capsules. If that amount sounds unreasonable, consider choosing a supplement that only calls for one or two capsules a day. 

Bacterial Strains

Why are you seeking out a probiotic? It could be to help with overall body weight, GI discomfort, or general well-being. Because different strains of bacteria perform different functions, you will need to ensure that the probiotic supplement you choose has strains that can assist you in achieving your health goal. Supplementing with Lactobacillus acidophilus and Bifidobacterium lactis, for example, has been found to reduce stomach distention, relieve GI pain and discomfort, and assist with normalizing bowel movement weight and consistency. (14)(15)

Final Thoughts

Probiotic supplements can be an excellent, affordable way to improve the health of your gut microbiota. Probiotics work fast, and many users report improved gastrointestinal conditions within a few weeks of routine supplementation. Research supports the use of beneficial, live organisms as a way to support your weight loss journey, potentially decrease irritable bowel syndrome symptoms, improve your immune system, and possibly decrease the risk of developing GI-related diseases such as colon cancer. 

Before you pick one, there are many things to consider so that you can best support your health. Our top 10 best probiotics are carefully chosen, vetted for your safety, and well-researched so that you can make a well-informed decision. Utilize this review as a way to choose a probiotic that may best improve your overall health. 

Best Probiotic: Side-by-Side Comparsion

Best Probiotic Overall	Best Probiotic for Women	Best Probiotic for Men	Best Probiotic for Gut Health	Best Probiotic Yogurt	Best Probiotic for IBS	Best Probiotic for Weight Loss	Best Prebiotic and Probiotic	Best Probiotic for Bloating	Best Probiotic Gummies
Ritual Synbiotic+	Garden of Life Once Daily Dr. Formulated Probiotics for Women	Transparent Labs Probiotic	Legion Biome	Activia Probiotic Dailies Low-Fat Yogurt Drink	YourBiology Gut+	Naked Nutrition Naked Gut	Onnit Total Gut Health	Culturelle Pro Strength Daily Probiotic Supplements for Women & Men	Olly Probiotic + Prebiotic Gummy
Description: Number of servings: 30 Cost per serving: $1.80 Form: Delayed-release capsule Strains: Two CFU count: 11 billion	Description: Number of servings: 30 Cost per serving: $1.00 Form: Vegetarian capsule  Strains: 16 CFU count: 50 billion	Description: Number of servings: 30 Cost per serving: $1.53 Form: Capsule  Strains: 10 CFU count: 100 billion	Description: Number of servings: 30 Cost per serving: $1.67 Form: Capsule Strains: Three CFU count: 25 billion	Description: Number of servings: Eight Cost per serving: $0.67 Form: Bottled drink  Strains: Five CFU count: “Billions”	Description: Number of servings: 30 Cost per serving: $2.17 Form: Capsule Strains: Four CFU count: 40 billion	Description: Number of servings: 40 Cost per serving: $0.62 Form: Digestive powder Strains: One CFU count: Five billion	Description: Number of servings: 15 Cost per serving: $2.53 Form: Vegetarian capsules  Strains: Five CFU count: 35 billion	Description: Number of servings: 60 Cost per serving: $0.52 Form: Capsule  Strains: One CFU count: 12 billion	Description: Number of servings: 30 Cost per serving: $0.40 Form: Gummy  Strains: One CFU count: 500 million
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Best Probiotic
Overall

Ritual Synbiotic+

Description:

• Number of servings: 30
• Cost per serving: $1.80
• Form: Delayed-release capsule
• Strains: Two
• CFU count: 11 billion

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Best Probiotic for Women

Garden of Life Once Daily Dr. Formulated Probiotics for Women

Description:

• Number of servings: 30
• Cost per serving: $1.00
• Form: Vegetarian capsule 
• Strains: 16
• CFU count: 50 billion

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Best Probiotic for
Men

Transparent Labs Probiotic

Description:

• Number of servings: 30
• Cost per serving: $1.53
• Form: Capsule 
• Strains: 10
• CFU count: 100 billion

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Best Probiotic for Gut Health

Legion Biome

Description:

• Number of servings: 30
• Cost per serving: $1.67
• Form: Capsule
• Strains: Three
• CFU count: 25 billion

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Best Probiotic
Yogurt

Activia Probiotic Dailies Low-Fat Yogurt Drink

Description:

• Number of servings: Eight
• Cost per serving: $0.67
• Form: Bottled drink 
• Strains: Five
• CFU count: “Billions”

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Best Probiotic
for IBS

YourBiology Gut+

Description:

• Number of servings: 30
• Cost per serving: $2.17
• Form: Capsule
• Strains: Four
• CFU count: 40 billion

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Best Probiotic for Weight Loss

Naked Nutrition Naked Gut

Description:

• Number of servings: 40
• Cost per serving: $0.62
• Form: Digestive powder
• Strains: One
• CFU count: Five billion

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Best Prebiotic and Probiotic

Onnit Total Gut Health

Description:

• Number of servings: 15
• Cost per serving: $2.53
• Form: Vegetarian capsules 
• Strains: Five
• CFU count: 35 billion

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Best Probiotic for Bloating

Culturelle Pro Strength Daily Probiotic Supplements for Women & Men

Description:

• Number of servings: 60
• Cost per serving: $0.52
• Form: Capsule 
• Strains: One
• CFU count: 12 billion

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Best Probiotic
Gummies

Olly Probiotic + Prebiotic Gummy

Description:

• Number of servings: 30
• Cost per serving: $0.40
• Form: Gummy 
• Strains: One
• CFU count: 500 million

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FAQs

Research

1. Bertazzoni E, Donelli G, Midtvedt T, et al. Probiotics and clinical effects: is the number what counts? Journ of Chemo. 2013;25(4):193-212. doi: 10.1179/1973947813Y.0000000078
2. Yadav MK, Kumari I, Singh B, et al. Probiotics, prebiotics and synbiotics: Safe options for next-generation therapeutics. Appl Microbiol Biotechnol. 2022;106:505-521. doi: 10.1007/s00253-021-11646-8
3. Flach J, Van der Waal MB, Kardinaal AFM, Schloesser J, Ruijschop RMAGJ, Claassen E. Yildiz F (Reviewing Editor). Probiotic research priorities for the healthy adult population: A review on the health benefits of Lactobacillus rhamnosus GG and Bifidobacterium animalis subspecies lactis BB-12, Cogent Food & Agriculture. 2018;4(1). doi: 0.1080/23311932.2018.1452839
4. Van Deuren T, Smolders L, Hartog A, et al. Butyrate and hexanoate-enriched triglycerides increase postprandrial systemic butyrate and hexanoate in men with overweight/obesity: A double-blind placebo-controlled randomized crossover trial. Front in Nutr. 2023;9. doi: 10.3389/fnut.2022.1066950
5. Petrova MI, Lievens E, Malik S, et al. Lactobacillus species as biomarkers and agents that can promote various aspects of vaginal health. Front in Phys. 2015;6. doi: 10.3389/fphys.2015.00081
6. Daniele M, Pascual L, Barberis L. Curative effect of the probiotic strain Lactobacillus fermentum L23 in a murine model of vaginal infection by Gardnerella vaginalis. App Microbio. 2014;59(1):93-98. doi: 10.1111/lam.12249
7. Ciftici G, Tuna E. Effects of cholesterol and Lactobcillus acidophilus on testicular function. Clin Exp Reprod Med. 2021;48(3):229-235. doi: 10.5653/cerm.2020.04322
8. Fukami H, Ueda T, Matsuoka N. Pharmacokinetic study of compound k in japanese subjects after ingestion of panax ginseng fermented by lactobacillus paracasei a221 reveals significant increase of absorption into blood. Journ of Med Food. 2019:257-263. doi: 10.1089/jmf.2018.4271
9. Uusitupa HM, Rasinkangas P, Lehtinen MJ, et al. Bifidobacterium animalis subsp. lactis 420 for metabolic health: review of the research. Nutrients. 2020;12(4):892. doi: 10.3390/nu12040892
10. Freedman KE, Hill JL, Wei Y, et al. Examining the gastrointestinal and immunomodulatory effects of the novel probiotic bacillus subtilis DE111. IJMS. 2021;22(5):2453. doi: 10.3390/ijms22052453
11. Kaźmierczak-Siedlecka K, Daca A, Folwarski M, et al. The role of Lactobacillus plantarum 299v in supporting treatment of selected diseases. CEJI. 2020;45(4):488-493. doi:10.5114/ceji.2020.101515.
12. Charoenngam N, Holick MF. Immunologic effects of vitamin d on human health and disease. Nutrients. 2020;12(7):2097. doi: 10.3390/nu12072097
13. Patel N, Shackelford K. Irritable Bowel Syndrome. Updated Oct 30, 2022. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; Available from: https://www.ncbi.nlm.nih.gov/books/NBK534810/
14. Ducrotté P, Sawant P, Jayanthi V. Clinical trial: Lactobacillus plantarum 299v (DSM 9843) improves symptoms of irritable bowel syndrome. World J Gastroenterol. 2012;18(30):4012-4018. doi:10.3748/wjg.v18.i30.4012
15. Martoni CJ, Srivastava S, Leyer GJ. Lactobacillus acidophilus dds-1 and bifidobacterium lactis uabla-12 improve abdominal pain severity and symptomology in irritable bowel syndrome: randomized controlled trial. Nutrients. 2020;12(2):363. doi: 10.3390/nu12020363
16. Lewis ED, Antony JM, Crowley DC, et al. Efficacy of lactobacillus paracasei ha-196 and bifidobacterium longum r0175 in alleviating symptoms of irritable bowel syndrome (ibs): a randomized, placebo-controlled study. Nutrients. 2020;12(4):1159. doi: 10.3390/nu12041159
17. Laviano, A., Molfino, A., Lacaria, M. et al. Glutamine supplementation favors weight loss in nondieting obese female patients. A pilot study. Eur J Clin Nutr. 2014;68:1264–1266. doi: 10.1038/ejcn.2014.184
18. Yu Q, Zhao J, Xu Z, et al. Inulin from Jerusalem artichoke tubers alleviates hyperlipidemia and increases abundance of bifidobacteria in the intestines of hyperlipidemic mice. Journ of Funct Foods. 2018;40:187-196. doi: 10.1016/j.jff.2017.11.010
19. Guilliams TG, Drake LE. Meal-time supplementation with betaine hcl for functional hypochlorhydria: what is the evidence. Integr Med. 2020;19(1):32-36. 
20. Zhang Q, Han Y, Xiao H. Microbial α-amylase: A biomolecular overview. Proc Biochem. 2017;53:88-101. doi: 10..1016/j.procbio.2016.11.012
21. Yoon JS, Sohn W, Lee OY, et al. Probiotics in irritable bowel syndrome. J Gastroenterol Hepatol. 2014;29:52-59. doi: 10.1111/jgh.12322
22. Teferra TF. Possible actions of inulin as prebiotic polysaccharide: A review. Food Front. 2021;2:407-416. doi: 10.1002/fft2.92
23. Cao J, Yu Z, Liu W, et al. Probiotic characteristics of Bacillus coagulans and associated implications for human health and diseases. Journ of Funct Foods. 2020;64:103643. doi: 10.1016/j.jff.2019.103643
24. Kherade M, Solanke S, Tawar M, et al. Fructooligosaccharides: A comprehensive review. JAHM. 2021;7(3)193-200. doi: 10.31254/jahm.2021.7305
25. Stachura DL, Traver D. Chapter 4 – Cellular dissection of zebrafish hematopoiesis: enumeration of colony forming units (CFUs), Methods in Cell Biology. 2011;101:75-110. doi: 10.1016/B978-0-12-387036-0.00004-9

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Many people who exercise tend to label themselves “lifters” because, well, they lift weights in the gym. However, what some people (conveniently?) overlook is that there’s a whole other world of exercise available to them — cardio training.

While the thought of treadmills, ellipticals, recumbent bikes, and assorted machinery might trigger waves of muscle-burning trepidation, cardio workouts can be as simple as going for a walk outside. Yep, something people learned to do before they could talk can still be considered exercise if it’s programmed properly.

Here’s a closer look at some research-based reasons why you should consider being more than just “a lifter.”

Benefits of Cardio

• Aerobic vs. Anaerobic
• Physical Benefits
• Performance Benefits
• Unexpected Benefits
• Frequently Asked Questions

Aerobic Cardio vs. Anaerobic Cardio

Cardiovascular exercise, in general, can be performed one of two ways: aerobically or anaerobically. Their benefits overlap in some respects while also delivering distinct advantages from each other. (1) The key difference is their inherent training intensities, or speed of movement, and the stimuli they trigger in the body. For clarity throughout this article, aerobic training will be the primary cardio method discussed in each subsequent point.

Aerobic cardio is likely what most people imagine when they hear the phrase “cardio training.” Aerobic training is performed at a low to moderate intensity, such as walking or jogging. The relatively low intensity allows the body to continue the exercise for a relatively long duration.

For example, Olympic race walking (yes, that’s a thing) has had races up to 50 kilometers (31 miles) with athletes moving non-stop for more than four hours. This potential for longer sessions is why aerobic work is often synonymous with “endurance training.”

Anaerobic training is most notable for being relatively high intensity and short duration. The body cannot perform anaerobic training for an extended time because the heart rate is extremely elevated and the metabolic processes needed to fuel muscle contractions are short-lived. It’s like asking a car to drive 100 miles per hour while the low fuel light is on — neither smart nor safe.

Anaerobic exercise is typified by high-intensity interval training (HIIT), sprinting, many “metcon” (metabolic conditioning) workouts, and any fast-paced movements that cannot be maintained for more than a few minutes, or even several seconds, without rest. A heavy set of three deadlifts or a set of 50 kettlebell swings, for example, are also cases of anaerobic exercise.

Boost Your Health with Cardio

Cardio exercise can be for more than just burning some extra calories or warming up before grabbing a barbell. As a reminder, “cardio” is actually short for cardiovascular, as in, your cardiovascular system which pumps blood throughout your entire body. Cardio training can have several significant health benefits, regardless of your goals in the gym.

Cardiovascular Health

This may seem like a statement that should go without saying, but cardiovascular training can improve your cardiovascular health. Just like biceps training can improve your biceps or lower body training can improve your leg strength, training your cardiovascular system can strengthen and improve your cardiovascular function.

A stronger heart and better total-body circulation can improve cholesterol levels and blood pressure while decreasing the risk of potentially deadly cardiac events like stroke or heart attack. (2) Cardiovascular exercise is also associated with decreased total-body inflammation, which can further decrease the risk of cardiovascular disease. (3)

While not directly related to cardiovascular health, performing low to moderate intensity cardio exercise after eating, especially after your largest meal of the day, has been associated with decreased blood sugar levels. (4) This can be an effective approach for people living with diabetes or prediabetes.

Reduced Joint Pain

For those dealing with joint pain, whether it’s from overuse in the gym or the onset of diagnosed arthritis, aerobic training has been shown to decrease pain and improve functional use of affected joints, particularly in the lower body (hips, knees, and ankles). (5)(6)

Walking with knee pain may sound counterproductive, but a structured plan that carefully monitors intensity, duration, and frequency may improve symptoms and joint function. You certainly wouldn’t want to log miles while hobbling in agony, but a gradual approach performed with a deliberate and cautious approach could be incorporated into your general training plan.

Similarly, moderate cardio training has been shown to stimulate bone density and potentially slow down the effects of osteoporosis. (7) This can be an ideal complement (or alternative) to weight training, which can also provide bone-strengthening similar results.

Improved Immune System

If you’ve ever been told to “go out and get some fresh air” after complaining about feeling poorly, it turns out you received some practical and science-based advice. Aerobic exercise, though not specifically outdoor exercise, has been shown to support a healthy immune system. (8)

Exercising while sick is an often debated point, but regular exercise (including cardio training) performed consistently may help improve your overall immune function. This could give you a headstart in fighting common colds or even certain viral infections. (9)

While exercise certainly can’t create a full-on immunity to any particular sickness, cardio exercise may stimulate an antibody response that supports your body’s natural immune system. Over the long-term, this type of “cellular reinforcement” may have a cumulative effect to put you in the most advantageous position to fend off common illnesses, especially when supported by a nutritious diet.

Cardio for Better Gains

For better or worse, some lifters are primarily interested in using cardio as a tool to support their efforts in the gym. Whether your priority is lifting heavier weights, building more muscle, or burning more fat, cardio workouts can be used in a performance-boosting context. Here’s why a bit of cardio can help, not hinder, your lifting.

Increased Fat Loss

Arguably the most common reason a lifter would decide to hop on a piece of cardio equipment — to burn some extra calories — cardio can be a highly effective part of a fat loss routine.

While a goal-focused diet plan is necessary for fat loss, and a proper weight training program is necessary to build and preserve muscle mass, cardio exercise can be a game changer for reshaping your physique and getting lean. (10)

Interestingly, and perhaps counterintuitively, some research has actually shown a degree of fat loss from only performing aerobic exercise, without a coordinated diet or weight training plan. (11) While this approach may not be ideal in terms of overall body composition and lean muscle mass, it raises an interesting potential as a “starting point” for anyone looking to lose body fat without necessarily being able to follow a comprehensive weight training program.

If you’re looking for fat loss, you could make some strides toward progress if you did nothing other than following a basic cardio training plan. Adding a tailored nutrition plan and structured weight training routine will support those efforts even further.

Improved Recovery

If there’s one secret weapon any lifter can deploy to boost recovery between sessions and enter each workout at maximum capacity, it would be turning some of your weekly rest days into active recovery days.

“Passive recovery” is the technical term for carrying on your standard, non-exercise activities on days you’re not training — your typical rest day. Performing low intensity exercise is considered to be active recovery because you’re actively/deliberately moving your body, encouraging blood flow, and decreasing residual muscle soreness. (12)(13)

Although you could perform any type of relatively low intensity exercise as an active recovery workout — low volume/low intensity weight training, group fitness class, pickup basketball game, etc. — those forms of activity can require a bit more forethought and planning to ensure they provide the intended recovery benefits without creating excessive fatigue.

Instead, an effective “no-brainer” active recovery workout can be as simple and practical as taking a relatively long, easy-paced walk or bike ride. For an active recovery workout to provide the most benefit, it shouldn’t feel like a workout when you’re doing it.

Increased Endurance and Conditioning

Second to fat loss goals, long duration endurance-type training is what many people in the gym associate with cardio sessions. Logging mile after mile on the treadmill or bike is one way to spend your time in the gym, and it might actually pay off if that’s what you’re after.

Not only can this type of “sport-specific” endurance training help if your goal is to eventually tackle a 26.1-mile marathon, but overall aerobic fitness can improve your overall conditioning. This can help to bounce back between weight lifting sessions, and even potentially recover quicker between sets of intense weight training. (14)(15)

Maybe you’re a competitive powerlifter who attends a meet where your first squat attempt is at 11 a.m. and your last deadlift ends up being at 7 p.m. Or maybe you’re a bodybuilder taking the stage to pose for callout after callout. Or it could just be that your typical back workout leaves you so winded, you end up resting on a comfy incline bench waiting to catch your breath enough to make it into the locker room.

In any of those cases, boosting your general conditioning with some strategic cardio training could raise your base level of general fitness to the point where it’s not holding back your overall performance.

Muscle Growth

Many people believe that lifting is good for muscle growth and cardio is good for almost everything except muscle growth. That’s generally true. However, some research has shown a modest muscle-building stimulus from relatively lower intensity aerobic exercise, particularly in the legs. (16)(17)

This can be especially useful for people who may not be able to perform resistance training due to an existing injury. It’s also a potential solution for people with limited energy levels, or mobility restrictions, which can limit their overall exercise options.

Higher intensity anaerobic training has also been shown to trigger muscle growth in the involved muscle groups. However, higher intensity training requires more finely tuned programming to avoid interfering with a concurrent weight training routine. The higher intensity would not be an efficient or practical choice for people recovering from injury or dealing with low energy issues (for example, elderly people unaccustomed to regular exercise).

Surprising Cardio Benefits 

Beyond the direct physical benefits, there are some unanticipated but equally significant reasons to make cardio exercise a regular part of your training week.

Improved Mental Health

“Clearing your head” with a good workout doesn’t have to mean loading up the bench press and repping out or putting on some boxing gloves and hitting a heavy bag. Grabbing a cardio workout can be just as effective for improving mental clarity, decreasing symptoms of depression, reducing anxiety, and improving mood. (18)(19)(20)

Next time you feel like taking a break from the stress of the tough day, head out for a quick walk and listen to five of your favorite songs or an entire Ramones album, whichever is shorter. When the music’s done, turn around and repeat it on the walk back.

Many experienced lifters have relied on “iron therapy” in the gym, lifting weights for a mental boost that matches the physical. Experienced cardio practitioners have also found their own parallel, often described as a “runner’s high.”

In both cases, physical activity was seen to have a distinct and noticeable effect on their overall mental health. It’s not often the reason a person begins exercising, but this benefit can sometimes become a welcomed and necessary reason to continue training.

Better Sleep Quality

Exercise and sleep have a symbiotic relationship. When you get a good night’s sleep, you wake with more energy and you can tackle a tough workout. Whenever you have a good, productive workout, you’re typically able to get a good night’s sleep (from fatigue or a simple sense of accomplishment).

Cardio exercise has been directly associated with improved sleep quality (the level of restoration a given night’s sleep actually provides). (21)(22) A high degree of sleep quality is associated with healthy hormone levels, improved immune system function, increased muscle mass, and improved overall athletic performance.

However, some lifters may inadvertently sabotage their sleep schedule by taking highly caffeinated pre-workouts late in the day. Paying attention to your supplement ingredients and timing, and avoiding stimulants within several hours of going to sleep, can put you in a better position to actually sleep well.

Exercise timing hasn’t shown a variety of influences, with training sessions either in the morning or 90 minutes before bed both helping to improve sleep quality. The key is to get the exercise done when your schedule allows. Your individual preference and response are certainly a factor, as well. You’ll know whether a treadmill run will amp you up and re-energize you or if it helps to drain your battery as you slide into slumberland.

Accessible to Everyone

There aren’t too many forms of exercise that can be simultaneously performed by a mother pushing a set of twins in a jogging stroller, her husband the competitive weightlifter, and her mother the 75-year old retiree with a bad hip — but basic cardio exercise is one.

Going for a walk can be a simple, barebones, effective workout that doesn’t require any specialized equipment or gym membership. Cardio is accessible to everyone: experienced gym-goers and beginners, young athletes and older adults.

While you don’t need a gym membership to perform basic body weight resistance exercises like push-ups or lunges, you also don’t need a gym membership to walk, run, or perform body weight cardio exercises like burpees (which have a love ’em or hate ’em reputation). Cardio can be done virtually anywhere, almost anytime, by almost anyone.

FAQs

Hop Aboard the Cardio Train

Regardless of your specific training goal, cardiovascular exercise can deliver a slew of benefits for relatively little time investment. Relatively low intensity cardio can require minimal adjustment to your current training plan. As training intensity increases, so does the need to more carefully balance the big picture program. Don’t buy the hype that’s sometimes peddled: “Cardio burns muscle. All you need is lifting.” That’s a short-sighted outlook that will only prevent you from maximizing your health, physique, and performance.

References

1. Patel, H., Alkhawam, H., Madanieh, R., Shah, N., Kosmas, C. E., & Vittorio, T. J. (2017). Aerobic vs anaerobic exercise training effects on the cardiovascular system. World journal of cardiology, 9(2), 134–138. https://doi.org/10.4330/wjc.v9.i2.134
2. Pinckard, K., Baskin, K. K., & Stanford, K. I. (2019). Effects of Exercise to Improve Cardiovascular Health. Frontiers in cardiovascular medicine, 6, 69. https://doi.org/10.3389/fcvm.2019.00069
3. Zheng, G., Qiu, P., Xia, R., Lin, H., Ye, B., Tao, J., & Chen, L. (2019). Effect of Aerobic Exercise on Inflammatory Markers in Healthy Middle-Aged and Older Adults: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Frontiers in aging neuroscience, 11, 98. https://doi.org/10.3389/fnagi.2019.00098
4. Borror, A., Zieff, G., Battaglini, C., & Stoner, L. (2018). The Effects of Postprandial Exercise on Glucose Control in Individuals with Type 2 Diabetes: A Systematic Review. Sports medicine (Auckland, N.Z.), 48(6), 1479–1491. https://doi.org/10.1007/s40279-018-0864-x
5. Roddy E, Zhang W, Doherty MAerobic walking or strengthening exercise for osteoarthritis of the knee? A systematic reviewAnnals of the Rheumatic Diseases 2005;64:544-548.
6. Rahnama, N., & Mazloum, V. (2012). Effects of strengthening and aerobic exercises on pain severity and function in patients with knee rheumatoid arthritis. International journal of preventive medicine, 3(7), 493–498.
7. Alghadir, A. H., Aly, F. A., & Gabr, S. A. (2014). Effect of Moderate Aerobic Training on Bone Metabolism Indices among Adult Humans. Pakistan journal of medical sciences, 30(4), 840–844. https://doi.org/10.12669/pjms.304.4624
8. Gonçalves CAM, Dantas PMS, dos Santos IK, Dantas M, da Silva DCP, Cabral BGdAT, Guerra RO and Júnior GBC (2020) Effect of Acute and Chronic Aerobic Exercise on Immunological Markers: A Systematic Review. Front. Physiol. 10:1602. doi: 10.3389/fphys.2019.01602
9. da Silveira, M. P., da Silva Fagundes, K. K., Bizuti, M. R., Starck, É., Rossi, R. C., & de Resende E Silva, D. T. (2021). Physical exercise as a tool to help the immune system against COVID-19: an integrative review of the current literature. Clinical and experimental medicine, 21(1), 15–28. https://doi.org/10.1007/s10238-020-00650-3
10. Willis, L. H., Slentz, C. A., Bateman, L. A., Shields, A. T., Piner, L. W., Bales, C. W., Houmard, J. A., & Kraus, W. E. (2012). Effects of aerobic and/or resistance training on body mass and fat mass in overweight or obese adults. Journal of applied physiology (Bethesda, Md. : 1985), 113(12), 1831–1837. https://doi.org/10.1152/japplphysiol.01370.2011
11. Donnelly, J. E., Honas, J. J., Smith, B. K., Mayo, M. S., Gibson, C. A., Sullivan, D. K., Lee, J., Herrmann, S. D., Lambourne, K., & Washburn, R. A. (2013). Aerobic exercise alone results in clinically significant weight loss for men and women: midwest exercise trial 2. Obesity (Silver Spring, Md.), 21(3), E219–E228. https://doi.org/10.1002/oby.20145
12. Ortiz, R. O., Jr, Sinclair Elder, A. J., Elder, C. L., & Dawes, J. J. (2019). A Systematic Review on the Effectiveness of Active Recovery Interventions on Athletic Performance of Professional-, Collegiate-, and Competitive-Level Adult Athletes. Journal of strength and conditioning research, 33(8), 2275–2287. https://doi.org/10.1519/JSC.0000000000002589
13. Tomlin, D. L., & Wenger, H. A. (2001). The relationship between aerobic fitness and recovery from high intensity intermittent exercise. Sports medicine (Auckland, N.Z.), 31(1), 1–11. https://doi.org/10.2165/00007256-200131010-00001
14. Tomlin, D. L., & Wenger, H. A. (2001). The relationship between aerobic fitness and recovery from high intensity intermittent exercise. Sports medicine (Auckland, N.Z.), 31(1), 1–11. https://doi.org/10.2165/00007256-200131010-00001
15. Rankovic, G., Mutavdzic, V., Toskic, D., Preljevic, A., Kocic, M., Nedin Rankovic, G., & Damjanovic, N. (2010). Aerobic capacity as an indicator in different kinds of sports. Bosnian journal of basic medical sciences, 10(1), 44–48. https://doi.org/10.17305/bjbms.2010.2734
16. Konopka, A. R., & Harber, M. P. (2014). Skeletal muscle hypertrophy after aerobic exercise training. Exercise and sport sciences reviews, 42(2), 53–61. https://doi.org/10.1249/JES.0000000000000007
17. Naruse, M., Vincenty, C. S., Konopka, A. R., Trappe, S. W., Harber, M. P., & Trappe, T. A. (2023). Cycle exercise training and muscle mass: A preliminary investigation of 17 lower limb muscles in older men. Physiological reports, 11(16), e15781. https://doi.org/10.14814/phy2.15781
18. Falkai, P., Schmitt, A., Rosenbeiger, C. P., Maurus, I., Hattenkofer, L., Hasan, A., Malchow, B., Heim-Ohmayer, P., Halle, M., & Heitkamp, M. (2022). Aerobic exercise in severe mental illness: requirements from the perspective of sports medicine. European archives of psychiatry and clinical neuroscience, 272(4), 643–677. https://doi.org/10.1007/s00406-021-01360-x
19. Herbert, C., Meixner, F., Wiebking, C., & Gilg, V. (2020). Regular Physical Activity, Short-Term Exercise, Mental Health, and Well-Being Among University Students: The Results of an Online and a Laboratory Study. Frontiers in psychology, 11, 509. https://doi.org/10.3389/fpsyg.2020.00509
20. Zhao, J. L., Jiang, W. T., Wang, X., Cai, Z. D., Liu, Z. H., & Liu, G. R. (2020). Exercise, brain plasticity, and depression. CNS neuroscience & therapeutics, 26(9), 885–895. https://doi.org/10.1111/cns.13385
21. Ezati, M., Keshavarz, M., Barandouzi, Z.A. et al. The effect of regular aerobic exercise on sleep quality and fatigue among female student dormitory residents. BMC Sports Sci Med Rehabil 12, 44 (2020). https://doi.org/10.1186/s13102-020-00190-z
22. Dolezal, B. A., Neufeld, E. V., Boland, D. M., Martin, J. L., & Cooper, C. B. (2017). Interrelationship between Sleep and Exercise: A Systematic Review. Advances in preventive medicine, 2017, 1364387. https://doi.org/10.1155/2017/1364387
23.  Schroeder, E. C., Franke, W. D., Sharp, R. L., & Lee, D. C. (2019). Comparative effectiveness of aerobic, resistance, and combined training on cardiovascular disease risk factors: A randomized controlled trial. PloS one, 14(1), e0210292. https://doi.org/10.1371/journal.pone.0210292
24. Markov, A., Chaabene, H., Hauser, L., Behm, S., Bloch, W., Puta, C., & Granacher, U. (2022). Acute Effects of Aerobic Exercise on Muscle Strength and Power in Trained Male Individuals: A Systematic Review with Meta-analysis. Sports medicine (Auckland, N.Z.), 52(6), 1385–1398. https://doi.org/10.1007/s40279-021-01615-6

Featured Image: bluedog studio / Shutterstock

The post 10 Benefits of Cardio: Build Your Physique, Health, Performance, and More appeared first on Breaking Muscle.

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On the weekend of Aug. 26-27, 2023, the International Federation of Bodybuilding and Fitness (IFBB) held its first Masters Olympia competition in 11 years. The return of the contest saw competitors appear in Cluj-Napoca, Romania and 51-year-old Kamal Elgargni captured the Men’s Open Masters Olympia championship.

Elgargni previously won the 2019 212 Olympia and has now become the second-ever pro bodybuilder to win titles in two Olympia divisions, alongside 2008 Mr. Olympia and 2012 Masters Olympia winner Dexter Jackson.

The 2023 Masters Olympia contest was also the first time participants in 10 physique divisions took the stage competing for a Masters Olympia title: Men’s Open, 212, Men’s Physique, Classic Physique, Women’s Bodybuilding, Women’s Physique, Figure, Fitness, Bikini, and Wellness. In prior Masters Olympia contests, only competitors in the Men’s Open, Figure, Fitness, and Bikini divisions participated.

As a Masters competition, all competitors were at least 40 years old at the time of competition, with the exception of the Men’s Open, 212, and Women’s Bodybuilding athletes who were required to be 45 or older.

In addition to their share of $229,000 — one of the largest prize purses in the sport — champions in each division also earned qualifications to compete in the Olympia contest on Nov. 3-5, 2023 in Orlando, FL. Here’s how each division in the long-awaited contest turned out.

Men’s Open

1. Kamal Elgargni — $20,000
2. Maxx Charles — $10,000
3. Phil Clahar — $5,000
4. Fred Smalls — $3,000
5. Kenneth B. Jackson — $2,000

212

1. Hidetada Yamagishi — $10,000
2. David Henry — $5,000
3. Anwar Darwish Ali Al Balushi — $3,000
4. Ahmed Fawzi — $2,000
5. Jonni Shreve — $1,000

Classic Physique

1. Alejandro Cambronero — $10,000
2. Kelvin Hinde — $5,000
3. Ross Caeser — $3,000
4. Luis Garcia Martinez — $2,000
5. Tom Connelly — $1,000

Men’s Physique

1. Arya Saffaie — $10,000
2. Sharif Reid — $5,000
3. Dajuan Rico Freeman — $3,000
4. Myron Griffin — $2,000
5. Andrea Mosti — $1,000

Women’s Bodybuilding

1. Reshanna Boswell — $10,000
2. Barbara Moojen — $5,000
3. Virginia B. Sanchez Macias — $3,000
4. Donna Salib — $2,000
5. Silvia Matta — $1,000

Women’s Physique

1. Ivie Rhein — $10,000
2. Caroline Alves Dos Santos — $5,000
3. Heather Grace — $3,000
4. Joanna Romano — $2,000
5. Susan Graham — $1,000

Figure

1. Jessica Reyes Padilla — $10,000
2. Donya (Dee) Jackson — $5,000
3. Gina Palma — $3,000
4. Corrie Morales — $2,000
5. Zulfiya Bitiyeva — $1,000

Fitness

1. Minna Pajulahti — $10,000
2. Stephanie Jones — $5,000
3. Tamara Vahn — $3,000
4. Jenny Worth — $2,000
5. Debbie Fowler — $1,000

Bikini

1. Jessica Wilson — $10,000
2. Janine Herrera — $5,000
3. Nucia Freitas Samo — $3,000
4. Kerryne Henich — $2,000
5. Elisangela Angell — $1,000

Wellness

1. Nerilde Garcia Strey — $10,000
2. Simara Walter — $5,000
3. Oana Marinescu — $3,000
4. Tania Isabel Cunha Viegas — $2,000
5. Casey DeLong — $1,000

The last Masters Olympia occurred in Miami, FL in 2012 when Dexter Jackson earned a victory in what was, at the time, the final Masters Olympia competition. The 2012 event was, itself, the contest’s return after not being held since 2003. At the time of this writing, the IFBB has not yet officially announced if the Masters Olympia will remain an annual competition or if it will again take an indefinite break from the contest calendar.

Regardless, the 2023 contest was a prime opportunity for experienced competitors to showcase their physiques as a way to potentially motivate similar-aged spectators and offer current (younger) competitors a look at their long-term potential in the sport.

Featured Image: @mastersolympiaofficial / Instagram

The post Kamal Elgargni Wins 2023 Masters Olympia as Contest Returns After 11-Year Hiatus appeared first on Breaking Muscle.

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Research of the Week

Certain hobbies predict IQ.

As our prey got smaller, our hunting weapons changed.

More meat, more years on this Earth.

Icing promotes muscle regeneration after light injury.

Another analysis vindicates meat.

New Primal Kitchen Podcasts

Primal Kitchen Podcast: Chef and Entrepreneur Camilla Marcus Champions Great Taste with Less Waste

Primal Health Coach Radio: Darrell Rogers

Media, Schmedia

Ancient Turkish ape that may predate African apes found.

Interesting Blog Posts

How Tocqueville traveled.

On nitrates in meat.

Social Notes

Nice offer if you’re interested in meditation and fitness.

Everything Else

A dentist’s take on aspartame.

Things I’m Up to and Interested In

Interesting: A human challenge trial for malaria.

Fascinating: An Antarctican accent.

Not surprised: Animal protein best.

Concerning: One author’s opinion on the side effects of lockdowns on kids.

Be careful: Sprinting is no joke.

Question I’m Asking

How do you like to travel?

Recipe Corner

• Crispy baked chicken thighs.
• Blue cheese dip. If you don’t use Primal Kitchen mayo, I will be very upset.

Time Capsule

One year ago (Aug 19 – Aug 25)

• How to Build an Adult Obstacle Course—Great fun.
• Do Air Purifiers Work?—Well, do they?

Comment of the Week

“Is it just me, or does anyone else think that, uh, ….well, how do is say this….that Carrie is uh……. a little easy on the eye?“

-Damn right. I’m a lucky man.

The post New and Noteworthy: What I Read This Week—Edition 235 appeared first on Mark’s Daily Apple.

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Vitamins and minerals (micronutrients) are crucial for strong bones, energy metabolism, immune health, and cell function and development. Ideally, we consume all the micronutrients we need from food. However, those with potential nutrient gaps in their diet, such as picky eaters, older adults, anyone following a restrictive diet, and those with medical conditions, may benefit from taking a multivitamin.

Fatigue, brittle nails, muscle weakness, and mouth ulcers are just a few of the many signs you may have a vitamin deficiency. If you’re concerned that you’re not meeting your micronutrient needs, diversify your diet and add nutrient-rich foods. Also, talk to your doctor about taking a multivitamin. In this review, we share the best multivitamins for men to help you narrow it down. 

Medical disclaimer: This article is intended for educational and informational purposes only. It is not intended as a substitute for medical advice. For health advice, contact a licensed healthcare provider.

How We Chose the Best Multivitamin for Men

We chose the best multivitamins for men based on dosage, variety, and cost. We made sure that the dietary supplements on our list included moderate to high amounts of the nutrients they contained. It was also important to us to provide you with supplement options with a variety of micronutrients tailored just for men.

We understand everyone has different vitamin and nutrient needs depending on their age, lifestyle, and diet quality. That’s why we intentionally chose multivitamins for men with varying formulations. Lastly, we made it a point to find quality supplements with a range of price points to offer something for every budget. 

Our Top Picks for the Best Multivitamins for Men

• Best Multivitamin for Young Men: Onnit Total Human
• Best Multivitamin for Men Over 50: Lifeforce Peak Healthspan
• Best Multivitamin for Male Bodybuilders: Performance Lab NutriGenesis Multi for Men
• Best Gummy Multivitamin for Men: Nature Made Multivitamin + Omega-3
• Best Organic Multivitamin for Men: Garden of Life mykind Organic Men’s Once Daily Multivitamin
• Best Multivitamin for Active Men: Transparent Labs Multivitamin
• Best Affordable Multivitamin for Men: Nature Made Multivitamin for Him
• Best Multivitamin With Iron for Men: Kaged Multivitamin
• Best Vegan Multivitamin for Men: Ritual Multivitamin 18+

Best Multivitamin for Young Men: Onnit Total Human

Onnit Total Human

• Form: Capsule packs
• Daily dose: One pack during the day and one at night
• Cost per serving: $4.50
• Key vitamins and minerals: B vitamins, calcium, magnesium, vitamin E, vitamin C, zinc
• Certifications: N/A

Check Price

Onnit Total Human breaks away from the usual single-pill multivitamin product. Instead, this product offers vitamin packs with multiple pills intended to optimize key areas of men’s health. The regimen includes a day pack and a night pack that each contains eight capsules.

The day pack is full of nutrients, including vitamin E, copper, and manganese, for bone, cognitive, heart, metabolic, and immune health. Zinc and selenium are a couple of the many micronutrients in the night pack that support relaxation, healing, and recovery. 

Total Human packs are filled with Onnit’s patented supplements like Alpha BRAIN, Stron BONE, and VIRU Tech. A double-blind study on Alpha BRAIN showed that participants who took the supplement for six weeks experienced memory improvements compared to the control. (1)

A few of the many other micronutrients in Onnit Total Human include B vitamins to support energy production, calcium for strong bones, magnesium for muscle recovery, and vitamin C for immune health. (2)(3)

The capsules also contain superfoods like spirulina and krill oil. Spirulina is packed with antioxidants that reduce inflammation and may help protect against cancer. (4) Krill oil contains heart-healthy omega-3 fatty acids, which could help lower “bad” LDL cholesterol and improve “good” HDL cholesterol. (5)

A male member of our reviews team tried this multivitamin for several weeks and had this to say about his experience:

I have been taking these for 20 days pretty consistently. Every night that I have taken them, I have slept all the way through the night – sometimes with intense dreams, but they don’t wake me up. Also, I’ve noticed I wake up a little easier than normal. The daytime pills have had an even more significant effect; I feel a lot clearer with noticeably less brain fog. I truly feel very good when I take these, and if I miss a day, I notice that I don’t feel as good.

On the downside, you are swallowing sixteen pills per day, which is obviously a lot. Also, Onnit Total Human is more costly than other multivitamins on our list, but you’re getting substantially more nutrients, so it might be worth it if your diet lacks variety and nutrients. 

RELATED: Best BCAA Supplements

Best Multivitamin for Men Over 50: Lifeforce Peak Healthspan

Lifeforce Peak Healthspan

• Form: Capsule 
• Daily dose: Three capsules
• Cost per serving: $3.83
• Key vitamins and minerals: Vitamin D, niacin, vitamin B12, copper 
• Certifications: N/A

Check Price

Lifeforce Peak Healthspan is formulated to address several significant aspects of aging, so you can enhance your body’s performance today and for the long haul.

Peak Healthspan is packed with micronutrients that support cell, liver, metabolic, and heart health. Key vitamins include vitamin D to support calcium absorption and reduce the risk of osteoporosis, niacin for protein and fat metabolism, and vitamin B12 for blood and nerve cell health. (6)(7)(8) It’s common for older men to have B12 and vitamin D deficiencies, but Peak Healthspan has these covered. 

One of the main ingredients is NAD3, a proprietary blend of wasabi extract, theacrine, copper, and niacin. Nicotinamide adenine dinucleotide (NAD+) is a molecule critical for hundreds of cellular processes. It helps convert nutrients into cellular energy and acts as a messenger to keep cells functioning correctly. 

As we age, NAD+ decreases, which can reduce cellular function and contribute to the aging process. NAD3 in Peak Healthspan is intended to boost NAD+ levels to promote healthy aging and reduce age-related health issues like obesity, diabetes, and cardiovascular and neurodegenerative diseases. (9)

Additionally, Peak Healthspan includes omega-3s from sesame seed extract to support brain and heart health. 

A serving size is three pills daily, which may be more than you’re willing to take. Also, it lacks certain micronutrients, like vitamin C, magnesium, and calcium, that older adults can be deficient in. If you take this multivitamin, you may want to consider supplementing with these nutrients separately.

Best Multivitamin for Male Bodybuilders: Performance Lab NutriGenesis Multi for Men

Performance Lab NutriGenesis Multi for Men

• Form: Capsule 
• Daily dose: Four capsules
• Cost per serving: $1.63
• Key vitamins and minerals: Thiamin, vitamin B12, pantothenic acid, chromium
• Certifications: GMP Certified

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Performance Lab NutriGenesis Multi for Men restores nutrients that may be lacking from your diet. This vegan supplement provides 26 total nutrients and more than 100 percent of the daily value of 16 essential nutrients you can only get through diet or supplementation.

NutriGenesis vitamins and minerals are bioengineered with cofactors (compounds required for biochemical reactions), including probiotics, fiber, enzymes, and antioxidants, that improve their bioavailability and digestive comfort. The micronutrients in this product work together to improve metabolic performance, digestive health, immune function, and muscle function and were specifically chosen for men to optimize performance. 

Key micronutrients include thiamin for the metabolism of carbohydrates, vitamin B12 to support red blood cell formation, pantothenic acid for energy production, and chromium for weight and blood sugar management. (8)(10)

You also get small amounts of magnesium and potassium to support muscle function and to improve muscle recovery after a lifting session. 

Performance Lab recommends taking two capsules in the morning and two in the evening, for a total of four daily. At over $1.00 per serving, it’s more expensive than many other options on our list. However, you may be able to ditch other single-nutrient supplements while taking NutriGenesis Multi for Men.

RELATED: Best Bodybuilding Supplements

Best Gummy Multivitamin for Men: Nature Made Multivitamin + Omega-3

Nature Made Multivitamin + Omega-3

• Form: Gummy 
• Daily dose: Two gummies
• Cost per serving: $0.12
• Key vitamins and minerals: Vitamin A, vitamin C, vitamin D, vitamin E, B vitamins, zinc
• Certifications: United States Pharmacopeia (USP) Verified

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Nature Made Multivitamin + Omega-3 contains 10 vitamins and minerals and fish oil to provide immune, muscle, bone, and energy metabolism support. These vitamin gummies are strawberry, lemon, and orange flavored.

Included are Vitamin C, vitamin A, and zinc, which are essential to help the body defend against illness and infection. Additionally, vitamins A, C, and E all act as antioxidants to protect against cell damage caused by free radicals that can lead to chronic disease. (11)

This product provides a good source of vitamin D for bone density and prostate health. You may notice it doesn’t include calcium, but most healthy young and middle-aged men get enough calcium from their diet. Calcium needs don’t increase until men reach their fifties, at which point it’s worth considering switching to a multivitamin formulated for older men.

What makes this multivitamin different is that it contains omega-3 fatty acids from fish oil. Omega-3s are linked to several health benefits, including improved heart health, reduced inflammation, eye health, and improved cognitive function. (12)

Unlike capsule multivitamins, gummy supplements contain added sugars. Nature Made Multivitamin + Omega-3 has four grams of added sugar and 25 calories per serving. 

However, this is by far the most affordable multivitamin on our list. If you’re looking for a gummy with classic micronutrients that’s budget-friendly, this is it. 

Best Organic Multivitamin for Men: Garden of Life mykind Organic Men’s Once Daily Multivitamin

Garden of Life mykind Organic Men’s Once Daily Multivitamin

• Form: Capsule
• Daily dose: One capsule
• Cost per serving: $0.62
• Key vitamins and minerals: Vitamin A, vitamin C, vitamin D, B vitamins, zinc, vitamin E, vitamin K
• Certifications: USDA-Certified Organic, NSF Certified, Certified Vegan

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Garden of Life mykind Organics vitamins and minerals are made from high-quality organically farmed fruits, vegetables, and herbs. This gluten-free, dairy-free men’s multivitamin supports energy production, heart health, and metabolism.

The product’s extensive organic food blend includes apples, strawberries, green bell peppers, cherries, spinach, lemon, and broccoli. 

Each capsule contains at least 100 percent of the recommended daily value of vitamins A, C, D, E, and K to support a strong immune system, protect vision, maintain bone density, and improve blood health. 

Garden of Life gives you folate and B12, which work together to support red blood cell formation and reduce your risk of anemia. (13) The moderate amount of zinc (35 percent of the recommended daily value) is good for immune health and wound healing. (14) 

Not only is the myKind Organic Men’s multivitamin USDA-certified organic, but it’s also third-party tested for banned substances by NSF — an advantage for male athletes who compete in drug-tested sports.

For those who dislike swallowing multiple vitamins, this is a single capsule per day supplement. For being organic, it’s also surprisingly affordable at around $0.62 per serving.

Best Multivitamin for Active Men: Transparent Labs Multivitamin 

Transparent Labs Multivitamin

• Form: Capsule
• Daily dose: Four capsules
• Cost per serving: $1.00
• Key vitamins and minerals: Vitamin D, calcium, thiamin, vitamin B12, vitamin A, vitamin C, zinc
• Certifications: Informed Choice Certified

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A multivitamin like Transparent Labs Multivitamin can be a key supplement for active men. It’s made with over 20 vitamins and minerals important for men who engage in frequent physical activity. It’s an ultra-potent multivitamin supplement formulated to enhance cognitive function and support energy production.

Transparent Labs Multivitamins stands out from the crowd for its inclusion of ashwagandha, an adaptogen that may improve memory and focus and reduce stress. Furthermore, this cognitive enhancer may also improve strength, power, and cardiorespiratory fitness. (15)

You also get N-acetyl cysteine (NAC), a powerful antioxidant that may counteract cell damage caused by intense physical activity. NAC may also improve physical endurance and reduce muscle fatigue. (16)

Additionally, this supplement contains thiamin for breaking down nutrients into energy to fuel your workouts. Lastly, you get vitamin D to support strong bones, which is especially important for male runners who put stress on their bones. 

You do need to take four pills a day, which isn’t ideal for anyone who doesn’t like swallowing pills. 

At $1.00 per serving, the price is midrange. When considering if it’s worth the cost, take into account the range of nutrients and potency this supplement offers. 

RELATED: Best Protein Powders for Muscle Gain

Best Affordable Multivitamin for Men: Nature Made Multivitamin for Him 

Nature Made Multivitamin for Him

• Form: Capsule
• Daily dose: One capsule
• Cost per serving: $0.08
• Key vitamins and minerals: Vitamin A, vitamin C, vitamin D, vitamin E, vitamin K, B vitamins, magnesium, Zinc
• Certifications: United States Pharmacopeia (USP) Verified

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Nature Made Multi for Him is a budget-friendly supplement for men containing all the classic micronutrients to support cellular function, a strong immune system, and a healthy metabolism. With 22 vitamins and minerals, Nature Made provides an abundance of essential vitamins for a fraction of the price of other multivitamins. At only $0.08 per serving, it’s a total steal.

You get all the fat-soluble vitamins, Vitamins A, D, E, and K, which protect against infection, preserve good vision, maintain strong bones, and reduce inflammation. 

Fat-soluble vitamins are better absorbed into the bloodstream when consumed with fat, so it’s best to consume this multivitamin with a meal or snack (think nuts, avocados, eggs, fatty fish, olive oil, or cheese). Taking this supplement with food will also reduce your risk of experiencing an upset stomach due to highly acidic vitamins that can irritate the stomach lining. 

Nature Made Multi for Him is high in chromium, a trace mineral that may support protein, fat, and carbohydrate metabolism by enhancing insulin action. (17) Insulin is a hormone that allows sugar from the bloodstream into cells to be converted to energy. When insulin works efficiently, it’s easier for those with type 2 diabetes to regulate their blood sugar levels.

It also includes selenium, a mineral with antiviral effects that’s essential for male reproductive health. (18)

Taking this multivitamin is a breeze, with a serving size of only one daily capsule. Not only that, but you get a 90-day supply to last you a good three months.

Best Multivitamin With Iron for Men: Kaged Multivitamin 

Kaged Multivitamin

• Form: Capsule
• Daily dose: Two capsules
• Cost per serving: $1.17
• Key vitamins and minerals: Iron, vitamin A, vitamin D, vitamin C, magnesium 
• Certifications: Informed Sport Certified

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Your body uses iron to make hemoglobin, a protein in red blood cells that carries oxygen to different parts of the body. Many multivitamins are absent of iron because it can be dangerous to take in excess. However, if you’re deficient in iron, you may need to take a supplement such as Kaged Multivitamin to reduce the signs and symptoms of iron deficient anemia, like lethargy, pale skin, and shortness of breath. 

The iron in this product comes from spinach, which provides non-heme iron, a less bioavailable form than heme iron from animal foods. (19) While non-heme iron is not as absorbable as heme iron, Kaged Multivitamin contains 100 percent of the recommended daily intake of vitamin C to help with absorption.

Vitamin C also has an inhibitory effect on iron absorption inhibitors like calcium, but Kaged Multivitamin includes only five percent of the recommended daily value of calcium, so its hindrance to the absorption of iron is minimized. (19)

Uniquely, this multivitamin includes aloe vera extract, which may improve bone health and protect against diabetes, cancer, and heart disease. However, more research is needed. (20) 

You take two capsules daily with food, which isn’t as convenient as only taking one pill. The cost is also more mid-range, and not as budget-friendly as other options available for less than $1.00 per serving. However, it could be worth it if you need iron in your multivitamin. 

Best Vegan Multivitamin for Men: Ritual Multivitamin 18+

Ritual Multivitamin 18+

• Form: Capsule
• Daily dose: Two capsules
• Cost per serving: $1.10
• Key vitamins and minerals: Vitamin A, vitamin D, vitamin E, vitamin B12, folate, magnesium, zinc 
• Certifications: Third-party tested for heavy metals

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Ritual Essential for Men Multivitamin 18+ intentionally includes only 10 ingredients, each of which is 100 percent traceable from Ritual’s supplier all the way to the final place of manufacturing. The company doesn’t try to cram all the micronutrients into its product and intentionally chooses micronutrients important for men. All ingredients are vegan, and the product never contains animal-derived ingredients like gelatin that are common in other supplements. 

Ritual truly creates a supplement intended to fill dietary gaps and doesn’t include extra fillers or micronutrients that you likely already get plenty of. This vegan multivitamin contains vitamin D and magnesium to support muscle function, vitamin A and zinc for immune health, and vitamin K for heart health. However, it doesn’t contain nutrients like vitamin C and calcium that are staples in most other multivitamins. 

You also get omega-3s, which can support heart and brain function. Ritual Multivitamin 18+ specifically contains docosahexaenoic acid (DHA), a type of omega-3 that’s been shown to slow the rate of cognitive decline from aging. (21)

The company mentions this multivitamin is third-party tested for heavy metals, but doesn’t specify which organization does the testing.

You take two pills per day, and the capsules are designed to release nutrients slowly, which Ritual claims is easier on an empty stomach. We had a member of the Breaking Muscle staff try them for a few weeks, and he didn’t notice too many major side effects except that his urine was darker than usual. This is likely due to the high amount of vitamin B12 (335 percent of the daily recommended value), which is known to change the color of urine due to the presence of riboflavin.

At $1.10 per serving, this multivitamin is more expensive than others on our list. However, if you’re looking for a vegan multivitamin, it could be a reasonable investment.

RELATED: Best Pre-Workout Supplements

Are Multivitamins Necessary for Men?

Multivitamins aren’t necessary for men who meet the recommended dietary allowance (RDA) for micronutrients through their diet. With some nutrients, exceeding these limits can result in vitamin toxicity and health complications. For example, taking too much vitamin A can lead to nausea, diarrhea, headaches, and blurred vision. 

Multivitamins can be used as a tool to help fill nutritional gaps for those who struggle to consume a variety of micronutrients from the food they eat. Additionally, specific nutrients are needed in differing amounts for certain ages and those following restrictive diets. 

Young Men

During adolescence, young men experience growth spurts, changes in body composition, and increased nutritional needs. The following micronutrients are especially important for young men:

• Calcium and vitamin D for growing bones
• Iron for oxygen transport in the blood 

Older Men

Older adults are at a greater risk of developing nutrient deficiencies. As men age, they may need greater amounts of certain vitamins and minerals to preserve bone density and to make up for declining absorption rates. It’s not uncommon for men over 50 to have an increased need for the following vitamins: 

• Vitamin D and calcium to protect against osteoporosis 
• B12 for red blood cell formation and to prevent anemia

Athletes

It’s unclear whether male athletes benefit from additional micronutrients. However, a deficiency in the following nutrients could damage your performance:

• Magnesium for proper muscle contraction
• Sodium for maintaining an adequate hydration status 
• Vitamin D to maintain bone density and aid in muscle recovery 
• B vitamins for energy production

Vegans and Vegetarians

Meatless diets can be nutrient-dense, but some vegetarians and vegans may need help getting enough of the following micronutrients: 

• B12 for red blood cell formation 
• Calcium for bone health 
• Iron to deliver oxygen throughout the body 
• Zinc for immune health 

What To Consider When Looking for a Men’s Multivitamin

Price

If you’re on a tight budget, look for multivitamins that cost less than $1.00 per serving. These typically contain the most basic vitamins and minerals without extra ingredients like omega-3s or herbs that more expensive supplements include but may not be necessary in a multivitamin. 

Age

Look for multivitamins that include vitamins and minerals that support you at your current stage of life. As discussed above, younger men and older men have increased vitamin and mineral needs. Younger men should look for multivitamins with calcium, vitamin D, and iron. Older adults should consider supplements with calcium, vitamin D, and vitamin B12. 

Recommended Dosage

The recommended dietary allowance (RDA) is the amount you need for your body to function optimally. These recommendations change based on age and gender. Do not exceed the tolerable upper limit (UL) of any nutrient, as this can cause serious health concerns. For instance, taking too much iron may result in vomiting, diarrhea, liver failure, and even death. 

Percent Daily Values

The %DV (daily value) shows you what percentage of a nutrient a product contains that’s recommended for good health and wellness from a diet of 2,000 calories a day. Look at the %DV listed on the nutrition label and consider if you’re also getting these vitamins and minerals in your diet or from other supplements like protein powder. 

It’s more than okay to take a multivitamin with less than 100 percent of the DV for some micronutrients. You are likely already getting some of these nutrients from food. Consider using an app like Cronometer to track your micronutrient intake from food. This will help you identify any nutrient gaps so you know what to look for in a multivitamin. 

Allergies

Some multivitamins may contain common food allergens in their ingredients. Always check the nutrition label for common food allergens like nuts, shellfish, wheat, and soy. Also, consider whether the product is manufactured in a facility that handles these food items.

Health Concerns

Certain medical conditions and medications can be negatively impacted by specific vitamins and minerals. For example, a person with kidney disease may need to avoid supplements with potassium and sodium. Always talk to your doctor before taking a new supplement. 

Form

Consider if you’d rather take a pill or chew a gummy multivitamin. If you don’t like swallowing pills, avoid multivitamin packs that contain multiple daily pills. Keep in mind that gummy vitamins can include between two and eight grams of added sugar per gummy. This doesn’t sound like a lot, but added sugar from food and beverages adds up quickly, and some may want to avoid adding to what they already consume through their diet. 

Certifications

Look for multivitamins that are third-party tested. Third-party testing verifies that the ingredients listed on the label are what’s in the product and that there are no contaminants present.

Third-party certifications to look for include NSF, USP, and Informed Choice.

Final Thoughts

Multivitamins can be a valuable tool to support the overall health and well-being of men. They provide vitamins and minerals that you may not get enough of through the foods you eat. Because men’s nutritional needs vary based on age, activity level, and lifestyle, it’s important to choose a well-formulated multivitamin that meets your specific needs. 

It’s important to remember that while multivitamins can complement a balanced diet, they cannot replace the benefits of a balanced whole-food eating plan. Consuming more than the recommended daily intake of certain micronutrients can lead to serious health concerns, so be sure to always contact your physician or registered dietitian nutritionist before starting a multivitamin. 

Best Multivitamin for Men: Side-by-Side Comparison

Best Multivitamin for Young Men	Best Multivitamin for Men Over 50	Best Multivitamin for Male Bodybuilders	Best Gummy Multivitamin for Men	Best Organic Multivitamin for Men	Best Multivitamin for Active Men	Best Affordable Multivitamin for Men	Best Multivitamin With Iron for Men	Best Vegan Multivitamin for Men
Onnit Total Human	Lifeforce Peak Healthspan	Performance Lab NutriGenesis Multi for Men	Nature Made Multivitamin + Omega-3	Garden of Life mykind Organic Men’s Once Daily Multivitamin	Transparent Labs Multivitamin	Nature Made Multivitamin for Him	Kaged Multivitamin	Ritual Multivitamin 18+
Description: Form: Capsule packs Daily dose: One pack during the day and one at night Cost per serving: $4.50 Key vitamins and minerals: B vitamins, calcium, magnesium, vitamin E, vitamin C, zinc Certifications: N/A	Description: Form: Capsule  Daily dose: Three capsules Cost per serving: $3.83 Key vitamins and minerals: Vitamin D, niacin, vitamin B12, copper  Certifications: N/A	Description: Form: Capsule  Daily dose: Four capsules Cost per serving: $1.63 Key vitamins and minerals: Thiamin, vitamin B12, pantothenic acid, chromium Certifications: GMP Certified	Description: Form: Gummy  Daily dose: Two gummies Cost per serving: $0.12 Key vitamins and minerals: Vitamin A, vitamin C, vitamin D, vitamin E, B vitamins, zinc Certifications: United States Pharmacopeia (USP) Verified	Description: Form: Capsule Daily dose: One capsule Cost per serving: $0.62 Key vitamins and minerals: Vitamin A, vitamin C, vitamin D, B vitamins, zinc, vitamin E, vitamin K Certifications: USDA-Certified Organic, NSF Certified, Certified Vegan	Description: Form: Capsule Daily dose: Four capsules Cost per serving: $1.00 Key vitamins and minerals: Vitamin D, calcium, thiamin, vitamin B12, vitamin A, vitamin C, zinc Certifications: Informed Choice Certified	Description: Form: Capsule Daily dose: One capsule Cost per serving: $0.08 Key vitamins and minerals: Vitamin A, vitamin C, vitamin D, vitamin E, vitamin K, B vitamins, magnesium, Zinc Certifications: United States Pharmacopeia (USP) Verified	Description: Form: Capsule Daily dose: Two capsules Cost per serving: $1.17 Key vitamins and minerals: Iron, vitamin A, vitamin D, vitamin C, magnesium  Certifications: Informed Sport Certified	Description: Form: Capsule Daily dose: Two capsules Cost per serving: $1.10 Key vitamins and minerals: Vitamin A, vitamin D, vitamin E, vitamin B12, folate, magnesium, zinc  Certifications: Third-party tested for heavy metals
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Best Multivitamin for Young Men

Onnit Total Human

Description:

• Form: Capsule packs
• Daily dose: One pack during the day and one at night
• Cost per serving: $4.50
• Key vitamins and minerals: B vitamins, calcium, magnesium, vitamin E, vitamin C, zinc
• Certifications: N/A

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Best Multivitamin for Men Over 50

Lifeforce Peak Healthspan

Description:

• Form: Capsule 
• Daily dose: Three capsules
• Cost per serving: $3.83
• Key vitamins and minerals: Vitamin D, niacin, vitamin B12, copper 
• Certifications: N/A

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Best Multivitamin for Male Bodybuilders

Performance Lab NutriGenesis Multi for Men

Description:

• Form: Capsule 
• Daily dose: Four capsules
• Cost per serving: $1.63
• Key vitamins and minerals: Thiamin, vitamin B12, pantothenic acid, chromium
• Certifications: GMP Certified

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Best Gummy Multivitamin for Men

Nature Made Multivitamin + Omega-3

Description:

• Form: Gummy 
• Daily dose: Two gummies
• Cost per serving: $0.12
• Key vitamins and minerals: Vitamin A, vitamin C, vitamin D, vitamin E, B vitamins, zinc
• Certifications: United States Pharmacopeia (USP) Verified

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Best Organic Multivitamin for Men

Garden of Life mykind Organic Men’s Once Daily Multivitamin

Description:

• Form: Capsule
• Daily dose: One capsule
• Cost per serving: $0.62
• Key vitamins and minerals: Vitamin A, vitamin C, vitamin D, B vitamins, zinc, vitamin E, vitamin K
• Certifications: USDA-Certified Organic, NSF Certified, Certified Vegan

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Best Multivitamin for Active Men

Transparent Labs Multivitamin

Description:

• Form: Capsule
• Daily dose: Four capsules
• Cost per serving: $1.00
• Key vitamins and minerals: Vitamin D, calcium, thiamin, vitamin B12, vitamin A, vitamin C, zinc
• Certifications: Informed Choice Certified

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Best Affordable Multivitamin for Men

Nature Made Multivitamin for Him

Description:

• Form: Capsule
• Daily dose: One capsule
• Cost per serving: $0.08
• Key vitamins and minerals: Vitamin A, vitamin C, vitamin D, vitamin E, vitamin K, B vitamins, magnesium, Zinc
• Certifications: United States Pharmacopeia (USP) Verified

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Best Multivitamin With Iron for Men

Kaged Multivitamin

Description:

• Form: Capsule
• Daily dose: Two capsules
• Cost per serving: $1.17
• Key vitamins and minerals: Iron, vitamin A, vitamin D, vitamin C, magnesium 
• Certifications: Informed Sport Certified

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Best Vegan Multivitamin for Men

Ritual Multivitamin 18+

Description:

• Form: Capsule
• Daily dose: Two capsules
• Cost per serving: $1.10
• Key vitamins and minerals: Vitamin A, vitamin D, vitamin E, vitamin B12, folate, magnesium, zinc 
• Certifications: Third-party tested for heavy metals

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FAQs

Research

1. Solomon TM, Leech J, deBros GB, et al. A randomized, double-blind, placebo controlled, parallel group, efficacy study of alpha BRAIN® administered orally. Hum Psychopharmacol. 2016;31(2):135-143. doi:10.1002/hup.2520
2. Hanna M, Jaqua E, Nguyen V, Clay J. B Vitamins: Functions and Uses in Medicine. Perm J. 2022;26(2):89-97. doi:10.7812/TPP/21.204 
3. Córdova A, Mielgo-Ayuso J, Roche E, Caballero-García A, Fernandez-Lázaro D. Impact of Magnesium Supplementation in Muscle Damage of Professional Cyclists Competing in a Stage Race. Nutrients. 2019;11(8):1927. Published 2019 Aug 16. doi:10.3390/nu11081927
4. Karkos PD, Leong SC, Karkos CD, Sivaji N, Assimakopoulos DA. Spirulina in clinical practice: evidence-based human applications. Evid Based Complement Alternat Med. 2011;2011:531053. doi:10.1093/ecam/nen058
5. Ursoniu S, Sahebkar A, Serban MC, et al. Lipid-modifying effects of krill oil in humans: systematic review and meta-analysis of randomized controlled trials. Nutr Rev. 2017;75(5):361-373. doi:10.1093/nutrit/nuw063
6. Vitamin D. National Institutes of Health. https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/. Updated August 12, 2022. Accessed August 6, 2023. 
7. Niacin. National Institutes of Health. https://ods.od.nih.gov/factsheets/Niacin-HealthProfessional/. Updated November 18, 2022. Accessed August 6, 2023. 
8. Vitamin B12. National Institutes of Health. https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/. Updated December 22, 2022. Accessed August 6, 2023. 
9. Braidy N, Liu Y. NAD+ therapy in age-related degenerative disorders: A benefit/risk analysis. Exp Gerontol. 2020;132:110831. doi:10.1016/j.exger.2020.110831
10.  Havel PJ. A scientific review: the role of chromium in insulin resistance. Diabetes Educ. 2004;Suppl:2-14.
11.  Antioxidant Supplements: What You Need to Know. National Institutes of Health. https://www.nccih.nih.gov/health/antioxidant-supplements-what-you-need-to-know. Updated July 2023. Accessed August 7, 2023. 
12.  Omega-3 Fatty Acids. National Institutes of Health. https://ods.od.nih.gov/factsheets/Omega3FattyAcids-Consumer/. Updated July 18. 2022. Accessed August 7, 2023. 
13.  Vitamin Deficiency Anemia. Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/vitamin-deficiency-anemia/symptoms-causes/syc-20355025. Updated January 18, 2022. Accessed August 7, 2023. 
14. Zinc. National Institutes of Health. https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/. Updated September 28, 2022. Accessed August 7, 2023.
15. Bonilla DA, Moreno Y, Gho C, Petro JL, Odriozola-Martínez A, Kreider RB. Effects of Ashwagandha (Withania somnifera) on Physical Performance: Systematic Review and Bayesian Meta-Analysis. J Funct Morphol Kinesiol. 2021;6(1):20. Published 2021 Feb 11. doi:10.3390/jfmk6010020
16. Braakhuis AJ, Hopkins WG. Impact of Dietary Antioxidants on Sport Performance: A Review. Sports Med. 2015;45(7):939-955. doi:10.1007/s40279-015-0323-x
17. Chromium. National Institutes of Health. https://ods.od.nih.gov/factsheets/Chromium-HealthProfessional/. Updated June 2, 2022. Accessed August 8, 2023. 
18. Rayman MP. Selenium and human health. Lancet. 2012;379(9822):1256-1268. doi:10.1016/S0140-6736(11)61452-9
19. Moustarah F, Daley SF. Dietary Iron. [Updated 2022 Oct 22]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2022 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK540969/
20. Sánchez M, González-Burgos E, Iglesias I, Gómez-Serranillos MP. Pharmacological Update Properties of Aloe Vera and its Major Active Constituents. Molecules. 2020;25(6):1324. Published 2020 Mar 13. doi:10.3390/molecules25061324
21. Samaneh Ghasemi Fard, Fenglei Wang, Andrew J. Sinclair, Glenn Elliott & Giovanni M. Turchini (2019) How does high DHA fish oil affect health? A systematic review of evidence, Critical Reviews in Food Science and Nutrition, 59:11, 1684-1727, DOI: 10.1080/10408398.2018.1425978

The post Best Multivitamin for Men Over 50, Male Bodybuilders, and More (2023) appeared first on Breaking Muscle.

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International Federation of Bodybuilding and Fitness (IFBB) Pro League Men’s Open bodybuilder Nick Walker is looking to become the 18th man to call himself Mr. Olympia when he steps onstage at the Orange County Convention Center in Orlando, FL during the 2023 Olympia Weekend of Nov. 2-5, 2023. Based on recent updates, “The Mutant” will likely be one of the larger athletes in the lineup, but he’s leaving nothing to chance, which is why he seems to be training with even more conviction during his current contest prep.

Walker is known for sharing details with his fans, which is why he posted a video of a recent leg workout on his YouTube channel on Aug. 24, 2023. Walker reported that he weighed 285 pounds on the morning of this workout, which he was pleased with. He said he weighed in the 270s at this point in his prep one year ago.

Single-Leg Lying Hamstring Curl

Walker began by targeting his hamstrings and he focused his individual legs by doing lying curls with one leg at a time. He would lift the pad up and slowly control the negative back to the starting position. When he finished one leg, he would train the other, then rest. After two work sets, he did a final set with lighter weight using the rest-pause technique — performing repetitions to muscular failure, pausing very briefly, and then completing additional reps — to achieve 15 total reps for each leg.

Smith Machine Stiff-Legged Deadlift

Walker said that he traditionally used a barbell for this deadlift variation, but on this day he opted for the Smith machine to achieve a stronger muscle contraction and smoother technique. While some styles of Smith machine have built-in safety blocks, the machine Walker used allowed the barbell to reach all the way to the floor which allowed him to maximize his range of motion.

Walker also loaded the bar with a smaller diameter 10-kilogram (22-pound) plate on each side to start with, and he explained why he made that choice. He added a second 10-kilogram plate to each side for his final work set.

“We’’’re focused on the muscle and the muscle only. Holding that stretch, controlling the negative.”

Leg Press

Following two hamstring-focused movements, Walker switched his focus to the quadriceps, beginning with the leg press. Walker was unsure how heavy he was going to go on this exercise, but he ultimately chose to perform 15 reps with eight 20-kilogram (44-pound) plates loaded onto the machine. He lowered the sled as close to his body as he could before slowly pressing it back up, This helped keep tension where he wanted it — on his quadriceps. Four more 20-kilogram plates were added for his next set and he achieved the same reps.

Squat Machine

The 2021 Arnold Classic champion moved to a squat machine for his next quadriceps exercise. Even though he enjoys training with heavy weight on legs, he is focused on more than building power for the Olympia.

“It’s cool to go heavy on legs and really get that stimulus, but then it’s also okay to go a little high-rep and really create the roundness there.”

Following his second work set of 12 reps, he went from two plates to one and performed 20 reps for his final set.

Bulgarian Split Squats and Abductors

Walker concluded the session with two movements in a superset — alternating exercises with minimal rest between each set. He started with Bulgarian split squats with a dumbbell in one hand. Following a set with each leg, he went to an abductor machine to focus on his outer thighs. He performed this combination for a total of two supersets. This concluded Walker’s second leg day of his week, as he had shared that he follows a training split that targets each body part every four days.

Complete Leg Workout for More Muscle

If you want to try a sample version of Walker’s workout, you can follow the guide below.

• Single-Leg Lying Hamstring Curl — 2 x 8-10 per leg, 1 rest-pause set for 15 total reps per leg
• Smith Machine Stiff-Legged Deadlift — 2 x 10-12
• Leg Press — 2 x 15
• Squat Machine — 2 x 12 reps, 1 x 20
• Bulgarian Split Squat — 2 x 12 (superset with the following exercise)
• Abductor Machine — 2 x 12

Walker placed third at the 2022 Mr. Olympia, behind champion Hadi Choopan and runner-up Derek Lunsford. At the 2023 Arnold Classic several months later, Walker was runner-up to champion Samson Dauda. The 2023 Olympia will be Walker’s third appearance, having captured a respectable fifth place at his Olympia debut in 2021. The 29-year-old is looking to become the first champion under 30 years old since Lee Haney won his fifth of eight titles in 1988.

Featured Image: @nick_walker39 on Instagram

The post Nick Walker Brings the Intensity on Leg Day During 2023 Mr. Olympia Prep appeared first on Breaking Muscle.

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The 2023 Ohio’s Strongest contest was held in Struthers, OH on Saturday, Aug. 19, 2023, and history may have been made at this competition. Under-64-kilogram strongwoman Kira Wrixson performed a massive 18-inch deadlift of 385.5 kilograms (850 pounds), and she made it look easy.

Wrixson approached the stiff bar, which was loaded with oversized “wagon wheel” plates and elevated on boxes, before securing her “figure eight”-style lifting straps to the bar. After taking a few seconds to prepare for the moment, she began the pull and immediately stood tall with the weight. Once she locked out, the judge gave a down command, and she received cheers from the crowd watching. She was also wearing a weightlifting belt and a deadlift suit.

Wrixson and Ohio’s Strongest contest promoters have referred to this lift as a “World Record.” Breaking Muscle reached out to the promoters for confirmation and it was determined that there had been no heavier lift recorded in competition before Wrixson’s attempt. Breaking Muscle found no such lift, performed by a strongwoman in her weight class, being recognized as a World Record as well. So, unless another competitor or organization can provide evidence to the contrary, Wrixson’s lift may go down as the heaviest documented 18-inch deadlift performed by a U64KG strongwoman athlete.

Wrixson had quite a day, overall, at this contest. Less than an hour before she performed her deadlift, she had also scored a Circus Dumbbell lift of 62.9 kilograms (138.8 pounds). Promoters also called this lift a World Record and, again, no other documented record for this lift before Wrixson was found. This event included an amateur competition as well as separate events for record attempts. Wrixson only took part in the record-setting portion.

The entire show had significant meaning for locals in the area because it served as tribute to “Warrior Princess” Nora Sabella, a nine-year-old girl who recently passed away following her third cancer diagnosis and a total of five years of treatment. According to promoters of the Ohio’s Strongest contest, Wrixson said she was extra motivated for her lifts because there was a 50-cent per pound donation riding on her deadlift.

Featured Image: @ladyarik_ulveskare on Instagram

The post Strongwoman Kira Wrixson (U64 KG) Locks Out 6-Times Body Weight with a Monstrous 385.5-Kilogram (850-Pound) 18-Inch Deadlift appeared first on Breaking Muscle.

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I consider myself a “forward-thinking” guy. Meaning, I focus on what I’m pulling towards rather than dwelling too much on things gone by.

If that’s you too, don’t worry—we always have new, exciting projects in the works! 

But, as we make our way through the second half of 2023—and I embark on a new decade after turning 70—I wanted to take a moment to recognize and celebrate some milestones. I also want to express my sincerest gratitude and how proud I am of this community.

As many of you know, a foundational part of this community and one of my passion projects is the Primal Health Coach Institute. Founded in 2014, we were the first institute to bring ancestral health to the coaching industry and have  been leading the way ever since. In large part because of PHCI, it’s no longer “just me and my blog” advocating for Primal eating and living.

Together Is Better

At the Primal Health Coach Institute, we’ve graduated thousands of Certified Primal Health Coaches in 75 countries around the world. Our coaches span not only the globe but also diverse backgrounds, age groups, and areas of passion and focus. Such diversity amidst a shared calling—helping folks live and eat in ways that position them to thrive—is a powerful, beautiful thing.

To honor this diversity and better support coaches in supporting others, we now offer multiple paths for pursuing your dreams. So long as your knowledge and skills are solid, there’s no one “right way” to create a purpose-driven, profitable coaching career. Your optimal path may fall along traditional, entrepreneurial, medical, fitness, or corporate lines—or reflect an angle unique to you. 

As our suite of courses and programs continues to grow, these paths offer a roadmap. You can stick to a designed-for-you trajectory or customize and combine as you see fit.

Whichever path you choose, rest assured that we’re working behind the scenes to continuously improve, update, and evolve our offerings and curriculum. We also put tremendous thought, care, and energy into forging new, exciting, purposeful collaborations. 

We want PHCI students and grads to have the best—the best instruction, the best resources and support, the best opportunities. Intentional partnerships and places of synergy make that possible. 

We’ve partnered with: 

• Integrative Primary Care Physician and Certified Primal Health Coach Dr. Judith Boyce, who recently retired from her medical practice to develop health and longevity coaching programs and retreats for women over 50. As the instructor of our Health Coaching in Medical Practices Specialist Certification course, she provides insider knowledge from 40+ years in healthcare to help you launch your career as a health coach in a medical practice.
• Registered Dietitian and Certified Primal Health Coach Martha Tettenborn, who leverages her personal health journey and professional experience as a cancer keto coach. As the instructor of our Functional Therapeutic Diets Specialist Certification course, she trains coaches to implement therapeutic diets (such as ketogenic, paleo, and elimination diets) and adapt nutritional strategies to support people with conditions such as autoimmune disorders, food sensitivities, and metabolic imbalances.
• Cardiologist and New York Times bestselling author Dr. William Davis, who—after 25 years of practicing cardiology—realized he was in the business of dispensing prescription drugs and procedures, not health. As the instructor of our Human Intestinal Microbiome in Health and Disease Specialist Certification course, he helps coaches deepen their understanding of the human microbiome and its impact on physical and mental health. He also teaches coaches to guide clients in improving digestive function, immune system resilience, and overall wellness through microbiome-focused interventions.

And, for those excited about Primal movement: 

• Our fitness programs train experts in movement patterns that are fundamental to human biomechanics and optimal living. They teach you how to design effective workouts that improve mobility, strength, and endurance—covering fitness for every age and every stage.
• Brad Kearns, New York Times bestselling author, Guinness World Record setting professional Speedgolfer, #1 ranked USA age 55-59 high jumper, and former US national champion and #3 world-ranked professional triathlete. Brad developed our Primal Fitness Coach Certification course. In addition to teaching you how to coach clients to achieve fitness for health and longevity, this course includes comprehensive business support—providing a competitive edge when building a fitness business.
• Ashleigh VanHouten, one of the very first Certified Primal Health Coaches and author of Carnivore-ish and It Takes Guts, brings her extensive knowledge and background in swimming, powerlifting, CrossFit, and nationally ranked figure competition to our Strength Training for Women Specialist Certification course. As the course instructor, she gives fitness coaches the tools, resources, and know-how to address the physiological, hormonal, behavioral, mental, and cultural factors that come into play when coaching women—filling a high-demand niche that continues to grow.

As with all our courses and programs, everything above blends best practices in curricular development and delivery, business training and tools, opportunities for networking and community, and the elite-level knowledge of experts at the top of their fields.

Opportunities Abound

And that’s not all! Part of what makes this work meaningful and fun is never settling for “good enough.” Sure, we’re excited about and proud of all we’ve created. And, I take pride in my knack for spotting and seizing new opportunities. Heck, I’ve built my entire career and much of the past 70 years around that very thing.

The PHCI team backs me up in this and makes it happen. Together, we ensure those opportunities come to life and you hear about it. A few recent ones: 

• We partnered with Simplex Health to offer a Health Coach Internship Program for students and grads looking for invaluable hands-on experience and a stepping stone to future employment opportunities as part of a collaborative healthcare team.
• We created a live, interactive, Mentored Board-Certification Program to prepare you to become a National Board-Certified Health and Wellness Coach (NBC-HWC).
• We collaborated with Coach Catalyst for PrimalPro, a ready-made coaching app that can be customized to your brand and to individual client needs, while also supporting coaches looking to run challenges and scale their business.

More to Come… in Community

And, of course, the journey’s only and always just beginning. There is no final iteration—only continuous evolution within a global, ever-expanding community. 

In April, our team attended and connected with so many of you at KetoCon. And throughout the year, we cultivate community, connection, and conversation on the Health Coach Radio Podcast. Our most listened-to episodes in 2023 so far include:

• What Do You Really Want? With Mark Sisson
• Legal Documents That Build Your Relationships With Cory Sterling
• Creating a Healthy Intestinal Microbiome With Dr. William Davis
• Don’t Make Starting a Big Deal With Jackie Fletcher
• Start the Easy Way (then Grow) With Ethan Schiff

Reviewing the past months and decades, I can say with confidence and heart that we’ve created something truly exceptional. 

We’re expanding in ways that honor, safeguard, and build on that. We’re watching the industry. We’re listening to you. We’re committed to making PHCI better and better—helping coaches earn a great living doing what they love while changing lives in the process.

Before jumping ahead to what’s next and new, I’m taking a minute to take this in. The past achievements. The world-class coaching programs and collaborations. The continued growth of our awesome, awe-inspiring community.

You are part of this. You are making an impact in the name of health, vitality, and living more fully. 

The post Looking Back, Pulling Towards appeared first on Mark’s Daily Apple.