PRIMAFORCE STACKS
Ultimate Recovery Stack—Primaforce BCAA + Glutaform
Amino acids are the building blocks of muscle. Some amino acids have special properties that are very beneficial when it comes to promoting recovery, muscle gains, and fat loss, specifically the three branched chain amino acids (BCAA) and Glutamine. These four amino acids, when taken in the free-form (not peptide bound in a protein), enhance recovery, increase protein synthesis, decrease protein breakdown, and increase fat loss. In this article we will go over the specific actions of the BCAAs and Glutamine and further explain their benefits.
The BCAA are different from the other 17 amino acids in that they are primarily metabolized in skeletal muscle (Layman, 2003) and metabolized at a much lower rate in the liver (Norton, 2005). The rate limiting enzyme in BCAA catabolism is Branched Chain Keto Acid Dehydrogenase, which is much more active in skeletal muscle than in the liver (Norton, 2005).
Because BCAA serve as a "fuel" for skeletal muscle, supplementing with additional BCAA to improve sports performance and to treat various diseases and aliments as been suggested. BCAA have many other roles besides being just a fuel for skeletal muscle.
The Metabolic Roles Of The BCAA Include:
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Substrate for energy production
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Substrate for protein synthesis
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Precursor for the formation of other amino acids
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Metabolic signals (Primarily Leucine)
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Stimulates leptin expression in adipocytes through activation of mTOR
Point blank, exercise promotes increased BCAA oxidation (Shirmomura et al., 2004). This increased degradation of BCAA helps maintain energy homeostasis by providing carbon as a direct energy source and glucose homeostasis by providing substrates for the citric-acid cycle and gluconeogenesis (glucose-alanine cycle). Plasma and muscle glutamine levels are also decreased post workout and it can take hours before they are restored (Rowbottom, 1996).
Skeletal muscle and plasma glutamine levels are decreased during times of increased stress and metabolic demand, such as illness and exercise, while BCAA levels are often unchanged. Some may view this as meaning the BCAAs are not depleted or there is not a lack of BCAA during illness or exercise. But in reality, BCAA levels are not decreased because proteolysis of skeletal muscle and resynthesis of BCAA from branched-chain keto acids (BCKA) in the liver increases BCAA levels (Holeck, 2002). It is not that BCAA levels are not depleted, but rather they are kept elevated by breaking down skeletal muscle and resynthesizing BCAAs.
According to Houston (2001), "Glutamine content in skeletal muscle and other tissues appears to have a regulatory role in whole body protein synthesis." Glutamine levels inside muscle govern protein synthesis and nitrogen balance and therefore muscle growth (VanAcker et al. 1999). The newly synthesized glutamine is created by using BCAAs obtained from muscle protein breakdown (Holecek, 2002).
What all this means is Glutamine requirements are trying to be met during/post workout by BCAA catabolism causing BCAA catabolism/muscle protein breakdown to be increased. One way to increase skeletal muscle hypertrophy is by decreasing BCAA oxidation and therefore skeletal muscle catabolism. This can be accomplished by supplementing with BCAA and Glutamine.
Glutamine administration has been shown to decrease leucine oxidation (Holeck, 2002). The mechanism behind this decrease in oxidation is believed to be that glutamine oxidation increases NADH levels (and increases the NADH/NAD+ ratio), thereby inhibiting BCKA dehydrogenase, which is the “key-enzyme” in BCAA oxidation (Holeck, 2002).
Research on leucine shows that once the minimum requirement of leucine for protein synthesis is met leucine can then be used to activate the mTOR pathway (Layman, 2003). It may sound like leucine is free to exert its powerful effect of mTOR activation, but one must remember that protein breakdown and synthesis is occurring throughout the entire body; the body's protein stores are in a constant state of flux.
The constant body protein flux plus the increased BCAA/leucine oxidation caused by exercise means that leucine is in high demand and therefore may not be able to participate in muscle growth at its full potential. This is where supplementing with additional BCAA (or free-form Leucine depending on your beliefs) and Glutamine comes into play. Supplementing with Glutamine will help keep skeletal muscle and plasma Glutamine concentrations elevated and decrease BCAA/leucine oxidation and therefore muscle catabolism. Supplementing with BCAA will help meet the increased BCAA oxidation caused by exercise by providing substrates for energy production and protein synthesis and serving as precursors for alanine and glutamine. This means there will be more BCAA/Leucine available to stimulate protein synthesis through mTOR-dependent and independent pathways.
The most important time to take Primaforce BCAA and Glutaform is around your workout (pre and post workout). The best way to dose Primaforce BCAA is as follows:
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5 grams BCAA + 5 grams Glutaform upon waking
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5-10 grams BCAA + 5 grams Glutaform pre-workout
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5-10 grams BCAA + 5 grams Glutaform post-workout
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5 grams BCAA + 5 grams Glutaform before bed
Note priority should be given to the pre and post-workout doses of BCAA and Glutaform.
Adding Primaforce BCAA and Glutaform to your supplement regime will enhance your recovery and accelerate your results. These amino acids have benefits above and beyond what protein can deliver and should not be overlooked.
References
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Anthony JC, Anthony TG, Kimball SR, Jefferson LS. Signaling pathways involved in translational control of protein synthesis in skeletal muscle by leucine. J Nutr. 2001 Mar;131(3):856S-860S.
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Dennis, PB. Jaescke, A., Saitoh, M., Fowler, B., Kozma, SC., Thomas, G. (2001). Mammalian TOR: A homeostatic ATP sensor. Science. 294: 1102-1105.
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Haussinger D et al. Cellular hydration state: An important determinant of protein catabolism in health and disease. Lancet 341:1330-1332.1993.
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Holecek M. Relation between glutamine, branched-chain amino acids, and protein metabolism. Nutrition. 2002 Feb;18(2):130-3. Review.
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Houston, Michael (2001). Biochemistry Primer for Exercise Science (2nd Ed.). Illinois: Human Kinetics
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Layman DK (2002). Role of leucine in protein metabolism during exercise and recovery. Can J Appl Physiol. Dec;27(6):646-63.
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Layman, DK (2003). The role of leucine in weight loss diets and glucose homeostasis. J. Nutr. 133: 261S-267S.
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Lynch CJ, Patson BJ, Anthony J, Vaval A, Jefferson LS, Vary TC. Leucine is a direct-acting nutrient signal that regulates protein synthesis in adipose tissue. Am J Physiol Endocrinol Metab. 2002 Sep;283(3):E503-13.
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Mero A. (1999) Leucine supplementation and intensive training. Sports Med. 1999 Jun;27(6):347-58.
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Nishitani S, Matsumura T, Fujitani S, Sonaka I, Miura Y, Yagasaki K. (2002). Leucine promotes glucose uptake in skeletal muscles of rats. Biochem Biophys Res Commun. Dec 20;299(5):693-6.
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Norton, L. Leucine regulates translation initiation of protein synthesis in skeletal muscle after exercise. J Nutr. 2006 Feb;136(2):533S-537S.
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Shimomura, Y. Murakami, T.Nakai, N. Nagasaki, M. Harri, R.A. (2004). Exercise Promotes BCAA Catabolism: Effects of BCAA Supplementation on Skeletal Muscle during Exercise J. Nutri. 134: 1583S-1587S.
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VanAcker BA,.et al. (1999) Glutamine:the pivot of our nitrogen economy? JPEN, 23:S45-8.
Ultimate Performance Stack—Primaforce Creaform + Beta-Alanine + Citrulline Malate
Primaforce Creaform
Primaforce Creaform contains 100% creatine monohydrate, the scientifically proven-effect form of creatine. Creatine is used in the high-energy phosphate or ATP-PCr system to regenerate ATP. ATP, the body's main source of energy, is a molecule of adenosine (adenine + the sugar ribose) linked to three phosphate molecules by high-energy bonds. Breaking of the two outer bonds results in the release of energy.
When the most outer bond is broken, the energy is released and ADP and Pi are left behind. Creatine, which is bonded to a phosphate ion, transfers energy to the ADP and Pi molecule by breaking its own bond. This regenerates the ATP molecule, which means one now has more energy to use. Skeletal muscle has a limited storage of creatine. Therefore supplementing with creatine increases your ability to form ATP and therefore increases the available energy for exercise (Casey et al. 1996 & 2000). Creatine has been shown to:
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Increase muscle size and strength (Willoughby, 2001)
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Increase power output (Becque, 2000)
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Increase high-intensity exercise performance (Tarnopolsky, 2000)
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Increase work capacity (Rico-Sanz, 2000)
Creatine is one of the most scientifically proven-effective supplements on the market, with creatine monohydrate being the form used in most studies.
Primaforce Beta-Alanine
It has been shown that skeletal muscle carnosine levels are correlated with performance during high-intensity exercise (Suzuki, 2002). Carnosine is an important metabolic buffer in skeletal muscle (Suzuki, 2002), which means it helps maintain the acid-base balance in the presence of high H+ concentrations. High levels of H+ during exercise cause fatigue and decrease performance.
Beta-alanine is one of the two amino acids (histidine being the other) that makes up the dipeptide carnosine (L-beta-alanyl-L-histidine). Growing research shows Beta-alanine to be a very effective performance enhancers and lean mass building supplement. Research shows:
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Beta-Alanine availability is the limiting factor in muscle carnosine synthesis (Hill, 2007).
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Muscle carnosine levels were higher after 10 weeks of beta-alanine supplementation than after 4 weeks, showing that beta-alanine’s effects are best experienced over long term supplementation (Hill, 2007).
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Beta-alanine supplementation increases total work done during aerobic exercise (Hill, 2007).
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Beta-alanine enhances endurance performance (Zoeller, 2006)
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Beta-Alanine delays the onset of neuromuscular fatigue (Stout, 2006)
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Adding beta-alanine to creatine supplementation leads to greater increases in lean mass than creatine alone (Hoffman, 2006).
It is clear that current research shows Beta-Alanine to be an effective performance enhancer and enhances lean mass gains when combined with creatine.
Primaforce Citrulline Malate
The rate-limiting step of amino acid uptake into skeletal muscle is the transportation of the amino acids through the blood to the skeletal muscle, which is governed by blood flow (Wolfe, 2004). NO vasodilates blood vessels, thereby increasing blood flow. This increase when combined with exercises means greater blood flow and greater amino acid deliver and uptake in the working skeletal muscle. Exercise itself results in an increase in NO production, and the increased blood flow created by exercise is believed to be linked to the increase in protein synthesis post workout (Douglas et al., 2004). Citrulline Malate increases NO production and blood flow to skeletal muscle.
Citrulline-Malate has been shown to increase the rate of oxidative ATP production during exercise and the rate of phosphocreatine replenishment post exercise (Bendahan, 2002). Increasing the rate of ATP production during exercise would increase performance and energy.
Citrulline-Malate also has anti-fatigue properties due to its ability to decrease ammonia levels and prevent against metabolic acidosis (Callis, 1991). Decreasing the sensation of fatigue would allow one to workout harder and longer, and thereby burn more calories and lose more fat.
Ultimate Performance Stack = Primaforce Creaform + Beta-Alanine + Citrulline Malate
The combination of Creaform, Beta-Alanine, and Citrulline Malate will boost performance and recovery through three distinct pathways.
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Creatine + Citrulline Malate
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Creatine + Beta-Alanine
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Citrulline Malate
The best way to take these three products is as follows:
Creaform, Beta-Alanine, and Citrulline Malate are the three most effective performance boosters on the market and must haves for any bodybuilder or fitness enthusiast.
References
Creaform
Becque MD. Lochmann JD. Melrose DR. Effects of oral creatine supplementation on muscular strength and body composition. Medicine & Science in Sports & Exercise. 32(3):654-8, 2000 Mar.
Casey, A, Constantin-Teodosiu D, Howell S, Hultman E, Greenhaff PL. (1996) Creatine ingestion favorably affects performance and muscle metabolism during maximal exercise in humans. Am J Physiol. Jul;271:E31-7.
Casey A, Greenhaff PL. (2000).Does dietary creatine supplementation play a role in skeletal muscle metabolism and performance?Am J Clin Nutr. Aug;72(2 Suppl):607S-17S. Review.
Rico-Sanz J. Mendez Marco MT. Creatine enhances oxygen uptake and performance during alternating intensity exercise. Medicine & Science in Sports & Exercise. 32(2):379-85, 2000 Feb.
Tarnopolsky MA, MacLennan DP. Creatine monohydrate supplmentation enhances high-intensity exercise performance in males and females. Int J Sport Nutr Exerc Metab. 2000 Dec ;10(4) :452-63.
Willoughby DS. Rosene J. Effects of oral creatine and resistance training on myosin heavy chain expression. Medicine & Science in Sports & Exercise. 33(10):1674-81, 2001 Oct.
Beta-Alanine
Hill CA, Harris RC, Kim HJ, Harris BD, Sale C, Boobis LH, Kim CK, Wise JA.
Influence of beta-alanine supplementation on skeletal muscle carnosine concentrations and high intensity cycling capacity. Amino Acids. 2007 Feb;32(2):225-33.
Hoffman J, Ratamess N, Kang J, Mangine G, Faigenbaum A, Stout J.
Effect of creatine and beta-alanine supplementation on performance and endocrine responses in strength/power athletes. Int J Sport Nutr Exerc Metab. 2006 Aug;16(4):430-46.
Stout JR, Cramer JT, Mielke M, O'Kroy J, Torok DJ, Zoeller RF. Effects of twenty-eight days of beta-alanine and creatine monohydrate supplementation on the physical working capacity at neuromuscular fatigue threshold. J Strength Cond Res. 2006 Nov;20(4):928-31.
Suzuki Y, Ito O, Mukai N, Takahashi H, Takamatsu K. High level of skeletal muscle carnosine contributes to the latter half of exercise performance during 30-s maximal cycle ergometer sprinting. Jpn J Physiol. 2002 Apr;52(2):199-205.
Zoeller RF, Stout JR, O'kroy JA, Torok DJ, Mielke M. Effects of 28 days of beta-alanine and creatine monohydrate supplementation on aerobic power, ventilatory and lactate thresholds, and time to exhaustion. Amino Acids. 2006 Sep 5
Citrulline Malate
Bendahan D, Mattei JP, Ghattas B, Confort-Gouny S, Le Guern ME, Cozzone PJ. Citrulline/malate promotes aerobic energy production in human exercising muscle.
Br J Sports Med. 2002 Aug;36(4):282-9.
Callis A, Magnan de Bornier B, Serrano JJ, Bellet H, Saumade R. Activity of citrulline malate on acid-base balance and blood ammonia and amino acid levels. Study in the animal and in man. Arzneimittelforschung. 1991 Jun;41(6):660-3.
Douglas, Borsheim, and Wolfe. "Potential Ergogenic Effects of Arginine and Creatine Supplementation" J Nutr. 2004 Oct;134(10 Suppl):2888S-2894S.
Wolfe, et. al., In vivo muscle amino acid transport involves two distinct processes. Am J Physiol Endocrinol Metab. 2004 Jul;287(1):E136-41.
Ultimate Health Stack—Lean Green, Insopro-R, and Pro-Liver
Lean Green
Lean Green is an extremely potent green tea extract, containing over 90% polyphenols, 70% catechins and 50% EGCG (epigallocatechin-3-gallate).Green tea is a type of tea leaf (black and oolong are other types of teas). Even before science uncovered the benefits of green tea the Chinese used it to treat a variety of disorders for centuries. Green Tea has powerful antioxidant properties, specifically from EGCG, and has been shown to help protect against various cancers. It has thermogenic effects and has been shown to assist in weight loss decreased dietary fat absorption, appetite suppression, and catechol-O-methyl-transferase (COMT) inhibition. COMT is involved in the breakdown of catecholamines, the neurotransmitters involved in stimulation of the nervous system.
Supplementing with Green Tea improves one’s overall health. Green tea has been shown to reduce cholesterol levels, improve blood pressure, protect against liver damage, and increase immune system strength among other things. The recommended dosage for green tea extract is 500mg-1000mg per day.
Insopro-R
Insopro-R is scientifically formulated with high grade R-ALA and biotin. ALA is an enzyme naturally produced in the body and functions as a co-factor for energy production and is a potent antioxidant. Unlike most antioxidants, which are either fat or water soluble and only have antioxidant properties in some tissues, ALA has antioxidant properties in all tissues. This is because ALA is water soluble and it metabolite dihydrolipoic acid is fat soluble, allowing it to reach all tissues. In addition to this, ALA recycles itself (Jones, 2002) and vitamin C, works synergistically with vitamin E, and increases glutathione levels (Vitamin C & E and Glutathione are all antioxidants). ALA has been shown to decrease oxidative stress caused by exercise to a greater extent that other antioxidants (Khanna, 1999).
ALA is believed to increase insulin sensitivity and glucose uptake by increasing translocation of the glucose transporter Glut-4. Increasing insulin sensitivity and glucose uptake can lead to beneficial changes in body composition as well as improvement in ones general health. For general antioxidant purposes, 200 mg of ALA per day is recommended. For blood sugar control, up to 600 mg per day has been used.
Pro-Liver
Pro-Liver contains research-proven amounts of N-Acetyl-Cysteine (NAC) and a potent extract of Milk Thistle standardized to contain over 80% Silymarin—Milk Thistle’s most important component.
The liver is involved in the variety of functions, including:
This is by no means an extensive list of the liver’s functions. Damage to the liver can result in the malfunction or cessation of its functions, which can lead to various ailments and even death. Therefore, it is vital to keep your liver healthy and running optimally. All athletes should be mindful of their liver health!
NAC is derived from the non-essential amino acid cysteine. Because cysteine is very unstable, supplementing with NAC allows one to get the benefits of cysteine. NAC is an antioxidant itself (Aruoma, 1989) and is also used to synthesize the antioxidant glutathoine. Glutathione is a powerful antioxidant and also regenerates vitamin C and E (Bounous, 1999)
Since intense exercise depletes glutathione (Sen, 1999), supplementing with NAC is beneficial to replenish depleted glutathione levels. Oxidative stress caused by free radicals (H+) causes fatigue and muscular soreness. Supplementing with NAC will enhance athletic performance by scavenging these free radicals (Lands, 1999) and is also a vasodilator (increased blood flow and nutrient delivery to muscles).
Milk thistle has been used for ages to treat various diseases, most prominently liver disease. Silymarin is the active components of milk thistle. Silymarin is an antioxidant (Chlopcikova 2004), increases protein synthesis in the liver leading to faster regeneration of liver cells (Dvorak 2003), and prevents toxins from binding to receptor sites of the liver (Jacobs 2002). Silymarin also has anti-inflammatory (Dvorak 2003) and anti-cancer properties (Singh 2004).
Supplementing with Pro-Liver will ensure optimal liver health.
Wrap-Up
The recommend dosage for Lean Green, Insopro-R, and Pro-Liver is as follows:
Lean Green = 1 capsule in the morning and 1 capsule in the afternoon.
Insopro-R = 1-2 capsules with three meals daily
Pro-Liver = 2 capsules with three meals daily.
While it is awesome to have bulging biceps, if you are not healthy you won’t be around long to be able to appreciate those biceps! Take care of your muscles AND your health.
References
Lean Green
Berube-Parent S, Pelletier C, Dore J, Tremblay A. Effects of encapsulated green tea and Guarana extracts containing a mixture of epigallocatechin-3-gallate and caffeine on 24 h energy expenditure and fat oxidation in men. Br J Nutr. 2005 Sep;94(3):432-6.
Dulloo AG, Seydoux J, Girardier L, Chantre P, Vandermander J. Green tea and thermogenesis: interactions between catechin-polyphenols, caffeine and sympathetic activity. Int J Obes Relat Metab Disord. 2000 Feb;24(2):252-8
Westerterp-Plantenga MS, Lejeune MP, Kovacs EM. Body weight loss and weight maintenance in relation to habitual caffeine intake and green tea supplementation. Obes Res. 2005 Jul;13(7):1195-204.
ALA
Sen CK, Packer L. Thiol homeostasis and supplements in physical exercise. Am J Clin Nutr 2000 Aug;72(2 Suppl):653S-69S
Khanna S, Atalay M, Laaksonen DE, Gul M, Roy S, Sen CK. Alpha-lipoic acid supplementation: tissue glutathione homeostasis at rest and after exercise. J Appl Physiol 1999 Apr;86(4):1191-6
Jones W, Li X, Qu ZC, Perriott L, Whitesell RR, May JM. Uptake, recycling, and antioxidant actions of alpha-lipoic acid in endothelial cells. Free Radic Biol Med 2002 Jul 1;33(1):83-93
NAC
Aruoma O,et al. (1989) The antioxidant action of N-acetylcysteine: its reaction with hydrogen peroxide, hydroxyl radical, superoxide and hypochlorous acid. Free Radical Biol.Med.6:593-597.
Bounous G, Molson J. (1999) Competition for glutathione precursors between the immune system and the skeletal muscle: pathogenesis of chronic fatuge syndrome. Med Hypothesis 53;(4): 347-349.
Lands LC, Grey VL and Smountas AA. (1999) Effect of a cysteine donor on muscular performance.J Appl Physiol. 87 (4):1381-1385.
Sen CK. (1999) Glutathione homeostasis in response to exercise training and nutritional supplements. Molecular & Cellular Biochemistry. 196:31-42.
Milk Thistle
Chlopcikova S, Psotova J, Miketova P, Simanek V. Chemoprotective effect of plant phenolics against anthracycline-induced toxicity on rat cardiomyocytes. Part I. Silymarin and its flavonolignans. Phytother Res. 2004 Feb;18(2):107-10.
Dvorak Z, Kosina P, Walterova D, Simanek V, Bachleda P, Ulrichova J.Primary cultures of human hepatocytes as a tool in cytotoxicity studies: cell protection against model toxins by flavonolignans obtained from Silybum marianum. Toxicol Lett. 2003 Feb 3;137(3):201-12.
Jacobs BP, Dennehy C, Ramirez G, Sapp J, Lawrence VA. Milk thistle for the treatment of liver disease: a systematic review and meta-analysis. Am J Med. 2002 Oct 15;113(6):506-15.
Singh RP, Agarwal R. Prostate cancer prevention by silibinin. Curr Cancer Drug Targets. 2004 Feb;4(1):1-11.
Tyagi AK, Agarwal C, Singh RP, Shroyer KR, Glode LM, Agarwal R. Silibinin down-regulates survivin protein and mRNA expression and causes caspases activation and apoptosis in human bladder transitional-cell papilloma RT4 cells.
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