In short, DHEA is a natural hormone found in your body. It’s also available in synthetic form as a stand-alone dietary supplement or as an addition to the above-mentioned sports nutrition supplements. The claimed DHEA benefits of supplementation include supporting optimal hormone levels, improved body composition, and anti-aging support. 

If you’re an athlete, you’re probably familiar with DHEA as an ingredient to avoid, but more on that in a minute. In this article, I—a registered dietitian—will explore the potential benefits, risks, and side effects of DHEA supplements.

If you are a transmasculine or transfeminine athlete, DHEA supplements are not designed with your specific needs in mind. Please consult a trans-affirming medical professional for your hormone replacement therapy needs. HRT is a therapeutic treatment that you might need whether you’re trans or cisgender. It’s overseen by a doctor and endocrinologist, and that is the safest way to alter your gender-related hormone levels.

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.

What Is DHEA?

DHEA is short for dehydroepiandrosterone, which is a mouthful, so I’ll stick to calling it DHEA from here on out. DHEA is a hormone present in both men and women and naturally produced in the adrenal glands, which are located on top of your kidneys. 

You might be wondering why DHEA doesn’t sound as familiar as other hormones, like cortisol, insulin, or adrenaline. The reason may be that DHEA is primarily a precursor hormone, which means its job is to help your body synthesize other hormones. DHEA is sometimes called a steroid hormone because it can increase the production of some steroid hormones in the body.

Your body uses some DHEA to produce both male and female sex hormones, including estrogen, progesterone, and testosterone. DHEA may not get as much attention as other hormones, but it is a part of your endocrine system and helps support balanced hormones.

Natural DHEA vs DHEA Supplements

Like many other bodily processes, your body’s natural DHEA production gradually declines as you age. It’s estimated that natural production of DHEA begins to decline around age 30. It’s unlikely individuals in their 20s need to supplement DHEA since natural levels should still be at their peak. 

The domino effect tells us that reduced DHEA levels may lead to decreases in sex hormones, which, in turn, can impact how you feel and function. Some people even believe low DHEA is a contributing factor to the development of chronic health problems or a weakened immune system.

Taking DHEA can counteract this natural slowdown and result in increased levels of DHEA and sex hormones in the body. Researchers have found that DHEA supplements do, in fact, lead to increased circulating levels of DHEA, testosterone, and estrogen¹ in the body.

So, should you be supplementing with DHEA? Let’s dive into potential benefits and risks of DHEA supplements.

DHEA Benefits

The function of natural DHEA in the body is well understood, but there’s limited evidence to support the use of DHEA supplements. Most of the research on the benefits of DHEA has been done in older adults and individuals with chronic conditions. 

Some DHEA benefits you may hear about include improved body composition, fewer signs of aging, enhanced cognitive function, and as a treatment for various health conditions, including sexual dysfunction.

RELATED: The Ultimate Body Recomposition Guide

Since you’re visiting Garage Gym Reviews, we’re assuming you want to know if DHEA can help you build muscle and/or lean out. We’ll touch on the DHEA benefits for general health and focus on its potential for sports and fitness.

Body Composition

In the sports and exercise world, DHEA is considered an anabolic agent. If DHEA can help your body produce more testosterone, it’s a reason to think it can also help you build muscle and increase muscle strength. The more testosterone you have, the easier it is to synthesize proteins and increase muscle mass. This is generally true for most people regardless of their sex assigned at birth. That said, transmasculine athletes interested in hormone replacement therapy (HRT) are encouraged to reach out to a trans-affirming endocrinologist rather than relying on supplements.

Unfortunately, the bulk of research on DHEA for muscle growth isn’t current and provides inconclusive results at best. Most of the studies examining this DHEA benefit have been conducted on lab animals or older males, although a few have tested DHEA on younger people and cis women. 

A 2020 meta-analysis² concluded that taking DHEA results in more muscle and less fat. However, the authors don’t break down results by age or gender, and previous studies found DHEA ineffective for improving body composition. More studies are needed to understand if DHEA can counteract age-related muscle loss, which is called sarcopenia. 

For example, small studies found DHEA supplementation resulted in no change in muscle size or strength in menopausal cis women³ or young (aged 19 to 22 years) cis male athletes⁴.

DHEA has also been studied for fat loss with mixed results. A 2011 study⁵ found that one year of taking DHEA didn’t lead to any change in fat mass in older men and women. On the other hand, a 2013 meta-analysis⁶ concluded supplemental DHEA can help older males shed excess body fat.

The bottom line? DHEA may help some people increase lean mass and decrease fat mass to a small degree. However, it’s not as effective as other well-studied sports nutrition supplements, like whey protein powder and creatine.

Anti-Aging

Here’s the link between DHEA levels and signs of aging in the skin:

Collagen, which is the major structural protein found in skin, is responsible for plump, smooth, well-hydrated skin. Collagen production slows with age, and a loss of collagen contributes to wrinkles, thinning, and sagging skin.

RELATED: Benefits of Collagen Protein Powder

As estrogen levels decrease with age, signs of aging skin appear faster. Higher estrogen levels⁷ help stimulate collagen production, which is why DHEA is sometimes used to support estrogen and counteract aging. 

There aren’t many studies on oral DHEA supplementation and signs of aging. In contrast, collagen supplements are well-studied and proven beneficial for improving skin health and combating premature skin aging.

Other DHEA Benefits 

• Depression and mood: Low DHEA levels have been associated with depression. Of course, association doesn’t equate to causation. The evidence supporting DHEA for depression is mixed. A 2018 meta-analysis⁸ concluded DHEA can improve symptoms of mild depression and may be a useful alternative to antidepressants. However, a more recent 2023 review⁹ found DHEA didn’t improve depression or mood in older women.
• Bone health: Low DHEA levels are also associated with decreased bone density, which is a measure of how strong your bones are. Low bone density is a risk factor for osteoporosis and bone fractures. Women are at higher risk for developing osteoporosis than men due to the drop in estrogen they experience after menopause. It has been proposed that taking DHEA can raise estrogen levels and support bone health. Studies show DHEA can improve bone density in cis women¹⁰, but not cis men.
• Women’s health: Because estrogen levels are closely tied to women’s well-being and sexual health, DHEA has been considered an intervention to lessen menopausal symptoms, improve sexual function, and support fertility. This probably isn’t a big surprise, but the evidence supporting DHEA for women’s health¹¹ is lacking and inconclusive. However, vaginal DHEA has been found effective for treating vaginal dryness and atrophy in older women.

DHEA Side Effects

Unfortunately, DHEA is associated with quite a few side effects. The good news is these side effects are likely dose-dependent. 

Mild adverse effects have been documented in studies administering DHEA in doses of 25 to 50 milligrams (mg) per day over several months up to one year. The most common reported side effects¹² are acne, oily skin, and stomach upset. If you’re using DHEA to support anti-aging, breakouts, and greasy skin are pretty ironic, aren’t they?

Higher dosages and long-term use of DHEA are associated with an increased risk of side effects. Both men and women can experience abnormal sex hormone changes¹¹ from elevated androgens and estrogens. These can include breast growth in cis males and abnormal hair growth, called hirsutism, in cis women.

There’s also evidence that DHEA supplements can worsen mood disorders and reduce HDL cholesterol (high-density lipoprotein), which is the “good” kind that helps protect against heart disease. 

RELATED: What is LDL Cholesterol?

Since DHEA can increase the production of estrogen and testosterone, it’s not recommended for anyone with a hormone disorder, including thyroid conditions, diabetes, polycystic ovarian syndrome, and infertility. DHEA is also contraindicated for individuals who have a family history of hormone-related cancers, such as breast or prostate cancer. 

DHEA can also interact with several medications. We always recommend running any new supplements you’d like to try by a trusted healthcare provider. Because DHEA influences levels of other hormones, this isn’t a supplement you want to start without input from your doctor.

DHEA and Athletes

Let’s not beat around the bush: DHEA for athletes is a big no-no. DHEA has been classified as an anabolic agent and steroid and banned by the World Anti-Doping Agency. Professional sports organizations, including the National Collegiate Athletic Association (NCAA) and the NFL, have DHEA listed as a banned substance. 

If you’re an athlete who undergoes routine drug screening, you definitely don’t want to get mixed up with DHEA. Choosing products that are third-party tested and certified for sport is an easy way to verify the safety and purity of any supplement you use. Look for NSF-Certified for Sport or Informed-Choice Sport on supplement labels—both indicate a product is free from banned substances.

How To Take DHEA

If you’ve decided the potential DHEA benefits outweigh the possible side effects, here’s what you need to know about selecting a supplement. DHEA supplements are available over the counter from supplement stores and online retailers, including Amazon. 

The majority of DHEA supplements are available in pill or capsule form, but you can also find DHEA quick-dissolve tablets and liquid drops. There’s no evidence that one form is superior to another, so choose the best one that fits your preferences. 

DHEA supplements aren’t regulated by the FDA, so I recommend choosing one from a reputable brand, ideally one that uses third-party testing, to ensure you’re getting a quality product. 

Common dosages include 10mg, 25 mg, 50mg, and 100mg. It’s best to start with a low dosage so you’re not getting more DHEA than you need and increasing your risk for possible side effects. Most studies have used a dosage of either 25 mg or 50 mg of oral DHEA. 

In research studies, DHEA supplements have been used for anywhere from one month to one year without serious side effects. The safety of using DHEA for longer than one to two years hasn’t been studied, so it’s best to be cautious and use DHEA for short periods of time. Some people suggest cycling DHEA supplements, similar to other testosterone boosters. This might look like taking DHEA for one month and then taking a one-month break from using it.

A doctor can check your DHEA levels with a simple blood test—called a DHEAS (dehydroepiandrosterone sulfate) test—and advise you on the best dosage and supplementation frequency for your needs. 

DHEA Benefits: Final Thoughts 

DHEA supplements are often marketed as either testosterone boosters, muscle builders, or fat burners. DHEA is a bit of a controversial supplement since it can increase levels of sex hormones and comes with a long list of potential side effects and risks. 

Some people believe taking DHEA can counteract signs of aging, help you build muscle and shed body fat, improve exercise performance, and even prevent some medical conditions. However, there aren’t many studies to back up the claimed DHEA benefits and the findings that do exist are a mixed bag. 

We strongly recommend using caution with DHEA supplements and getting a trusted healthcare provider’s opinion before starting DHEA.

• Whether you want to build muscle or support weight loss, DHEA is not a replacement for proper diet, training, and recovery.
• The World Doping Agency has classified DHEA as a banned substance.
• DHEA is unlikely to help young, athletic individuals build muscle and lose fat.
• Since DHEA is produced in the adrenal glands, a supplement may support optimal hormone levels in individuals with adrenal insufficiency.
• Some studies have found DHEA is beneficial for slowing physical signs of aging and increasing bone mineral density.
• DHEA can interact with some medications and isn’t safe for individuals with hormone-related health problems.

DHEA Benefits: FAQs

References

1. Collomp, K., Buisson, C., Gravisse, N., et al. (2018) Effects of short-term DHEA intake on hormonal responses in young recreationally trained athletes: modulation by gender. Endocrine, 59(3):538-546. doi:10.1007/s12020-017-1514-z
2. Wang, F., He, Y., Santos, H.O., Sathian, B., Price, J.C., Diao, J. (2020) The effects of dehydroepiandrosterone (DHEA) supplementation on body composition and blood pressure: A meta-analysis of randomized clinical trials. Steroids, 163:108710. doi:10.1016/j.steroids.2020.108710
3. Dayal, M., Sammel, M.D., Zhao, J., Hummel, A.C., Vandenbourne, K., Barnhart, K.T. (2005) Supplementation with DHEA: effect on muscle size, strength, quality of life, and lipids. Journal of Women’s Health (Larchmt), 14(5):391-400. doi:10.1089/jwh.2005.14.391
4. Ostojic, S.M., Calleja, J., Jourkesh, M. (2010) Effects of short-term dehydroepiandrosterone supplementation on body composition in young athletes. The Chinese Journal of Physiology, 53(1):19-25. doi:10.4077/cjp.2010.amh090
5. Jankowski, C.M., Gozansky, W.S., Van Pelt, R.E., Wolfe, P., Schwartz, R.S., Kohrt, W.M. (2011) Oral dehydroepiandrosterone replacement in older adults: effects on central adiposity, glucose metabolism and blood lipids. Clinical Endocrinology (Oxf), 75(4):456-463. doi:10.1111/j.1365-2265.2011.04073.x
6. Corona, G., Rastrelli, G., Giagulli, V.A., et al. (2013) Dehydroepiandrosterone supplementation in elderly men: a meta-analysis study of placebo-controlled trials. The Journal of Clinical Endocrinology and Metabolism, 98(9):3615-3626. doi:10.1210/jc.2013-1358
7. Thornton, M.J. (2013) Estrogens and aging skin. Dermatoendocrinology, 5(2):264-270. doi:10.4161/derm.23872
8. Peixoto, C., Grande, A.J., Mallmann, M.B., Nardi, A.E., Cardoso, A., Veras, A.B. (2018) Dehydroepiandrosterone (DHEA) for Depression: A Systematic Review and Meta-Analysis. CNS & Neurological Disorders Drug Targets, 17(9):706-711. doi:10.2174/1871527317666180817153914
9. Hemachandra, C., Davis, S.R., Bell, R.J., Sultana, F., Islam, R.M. (2023) Endogenous dehydroepiandrosterone and depression in postmenopausal women: a systematic review of observational studies. Menopause, 30(3):332-340. doi:10.1097/GME.0000000000002142
10. Jankowski, C.M., Wolfe, P., Schmiege, S.J., et al. (2019) Sex-specific effects of dehydroepiandrosterone (DHEA) on bone mineral density and body composition: A pooled analysis of four clinical trials. Clinical Endocrinology (Oxf), 90(2):293-300. doi:10.1111/cen.13901
11. Wierman, M.E., Kiseljak-Vassiliades, K. (2022) Should Dehydroepiandrosterone Be Administered to Women?. The Journal of Clinical Endocrinology and Metabolism, 107(6):1679-1685. doi:10.1210/clinem/dgac130
12. Elraiyah, T., Sonbol, M.B., Wang, Z., et al. (2014) Clinical review: The benefits and harms of systemic dehydroepiandrosterone (DHEA) in postmenopausal women with normal adrenal function: a systematic review and meta-analysis. The Journal of Clinical Endocrinology and Metabolism, 99(10):3536-3542. doi:10.1210/jc.2014-2261

Earlier in 2024, Google announced they would no longer produce Fitbit smartwatches like the Fitbit Sense 2 and Fitbit Versa 4. Similarly, the Apple Watch Series 9, the latest model we tested, is no longer available on Apple’s website. Therefore, for this Fitbit vs Apple Watch comparison, we’ll pit the newly-released Apple Watch Series 10 against Fitbit’s most recent fitness tracker, the Fitbit Charge 6 (which we have tested).

Fitbit Charge 6

Fitbit Charge 6

GGR Score: 4.3

Check Price

Product Highlights

• Fitbit’s No. 1 fitness tracker 
• Built-in GPS
• Tracks exercise, sleep, stress, and heart rate 
• 7-day battery life
• 3 colors available

Pros & Cons

Pros

• Built-in GPS for phone free workouts
• Features ECG app
• Tracks sleep
• 7 day battery life
• Heart rate appears on connected exercise equipment

Cons

• Google account required
• Reviews said watch disconnects sporadically
• Full functionality requires Fitbit premium
• Customer reviews frustrated with customer support
• Music controls only work with Youtube Music app

Bottom Line

The Fitbit Charge 6 is the newest version of Fitbit’s Charge series. It is an affordable fitness tracker with a lot of functionality like exercise, heart rate, and sleep tracking. It will work best if you are in the Google/Android ecosystem. Access to some data requires a Fitbit premium subscription. Customers generally liked the affordable watch, however, if they encountered an issue they were frustrated with the customer support.

Apple Watch Series 10

Apple Watch Series 9

GGR Score: 4.8

Check Price

Product Highlights

• Pricing starts at $399
• 18-hour battery life
• Seamless integration with other Apple devices
• Tracks heart rate and steps
• Can track body temperature and energy expenditure
• Optional data plan available
• Added data unlocks calls and texts without your phone

Pros & Cons

Pros

• Tracks heart rate, body temperature, ECG readings, and more
• Stream music, calls, and texts with a data plan
• Works seamlessly with other Apple products

Cons

• Battery only lasts up to 18 hours
• Sensors don't work well with tattooed skin
• Not much different from previous models

Bottom Line

The Apple Watch Series 9 is a fantastic smart watch with integrated health and fitness tracking, especially for those who use other Apple products. The battery isn't very long, and the design hasn't changed much over the years, but this is a great choice for those who want a smartwatch that functions like a small iPhone.

Fitbit vs Apple Watch Comparison Chart

Quick Look: Fitbit vs Apple Watch

In addition to well-known brands like Garmin and Samsung, Fitbit and Apple have strong reputations in the world of fitness trackers and smartwatches. Two of the latest models from each brand include the Fitbit Charge 6 and the Apple Watch Series 10 (which many call the best Apple Watch to date).

The Charge 6 is more of a fitness tracker and the Apple Watch Series 10 is categorized as a smartwatch. However, both devices offer workout tracking capabilities, phone notifications, tech features like contactless payments, and various health and sleep insights. 

Who Should Buy the Fitbit Charge 6

• Anyone who doesn’t mind paying extra for premium app features
• Folks looking for a fitness tracker with a long battery life
• People who don’t have an iPhone

Who Should Buy the Apple Watch Series 10

• Mac and/or iPhone users
• People wanting a watch with a larger display
• People wanting a device that can function as more than just an activity tracker

Key Similarities Between the Fitbit Charge 6 and Apple Watch Series 10

• The Fitbit Charge 6 and Apple Watch Series 10 are both wearable devices you wear on your wrist.
• You need to set up an account with either brand to use their wearables. For the Apple Watch, you’ll need an Apple account. For the Fitbit, you’ll need a Google account.
• Both devices offer multiple customizable watch faces.
• Both devices can show email, text, and app notifications, as well as alert you to incoming phone calls.
• You can track dozens of workout modes on both watches.

Important Differences Between the Fitbit Charge 6 and Apple Watch Series 10

• The Fitbit Charge 6 is compatible with Android or iOS devices. While the Apple Watch can sync with an Android phone, it requires a workaround that may not be feasible if you don’t know someone with an iPhone.
• There is only one case size for the Fitbit Charge 6. There are two case size options for the Apple Watch Series 10: 42 millimeters or 46 millimeters.
• The Apple Watch Series 10 offers fall detection functionality, but the Fitbit Charge 6 does not.
• The Fitbit Charge 6’s battery can last up to 7 days (though using the SpO2 features and always-on display will cause it to drain faster). The Apple Watch Series 10 only lasts up to 36 hours, even in low power mode.
• You can answer phone calls directly on the Apple Watch Series 10, which isn’t possible on the Fitbit Charge 6.
• The Fitbit Charge 6 is several hundred dollars cheaper than the Apple Watch Series 10. That said, both devices are usually discounted during major shopping holidays like Black Friday.

RELATED: Smartwatch Black Friday Deals

Fitness Tracking

The Apple Watch Series 10 offers a ton of fitness tracking via the Workout app. Some of the workout types you can track include running, walking, cycling, using the elliptical, hiking, rowing, stair stepping, and swimming. There are also multi-sport tracking features for activities like triathlon training. There’s even an option for wheelchair users to track wheelchair-pushing workouts.

Tracking workouts is also possible on the Fitbit Charge 6. Like the Apple Watch Series 10, the Fitbit Charge 6 tracks dozens of workout modes. If you own a compatible cardio machine, you can even sync the wearable device to your machine to see your heart rate data in real time.

Both devices have built-in GPS, so you don’t need to take your phone with you to track your route when you go for a run or walk outdoors. They also track metrics such as time spent in various heart rate zones and calories burned. However, you should take the calories burned with a grain of salt. A 2022 systematic review¹ showed that the energy expenditure on fitness trackers can be off by more than 30%.

The Fitbit Charge 6 and Apple Watch Series 10 both also offer a daily score that shows how recovered you are and how much training you can handle on any given day.

RELATED: Whoop 4.0 Review

Health and Wellness Metrics

Both devices offer pretty robust health tracking. They offer heart rate monitoring and track skin temperature, blood oxygen level (SpO2), resting heart rate, and breathing rate. The Apple Watch Series 10 also tracks stress levels via heart rate variability (HRV). The Fitbit Charge 6 can provide a daily stress management score, but a detailed score breakdown requires a Fitbit Premium membership.

Notifications about a high or low heart rate or irregular heartbeat are also available on both devices, though you’ll need to download separate ECG apps to use these features.

Like other smartwatches in the Apple ecosystem, such as the Apple Watch SE, the Apple Watch Series 10 offers fall detection functionality and medication reminders.

RELATED: Oura Ring vs Apple Watch

Sleep Tracking

The Apple Watch Series 10 and Fitbit Charge 6 both offer sleep tracking metrics, such as time asleep, time spent in different sleep stages, and movement disturbances. The Fitbit Charge 6 provides a daily sleep score while the Apple Watch does not. However, the Apple Watch Series 10 has sleep apnea detection, which the Fitbit Charge 6 doesn’t offer.

You should also know that many of the advanced sleep metrics on Fitbit are only available in the premium version of the app. Apple doesn’t require a separate subscription to view advanced sleep insights.

Cycle Tracking

The Apple Watch Series 10 offers cycle tracking via the Cycle Tracking app, which will alert you when your next cycle or fertile window is about to start. It also allows you to log your symptoms or other details about your period. If you wear your Apple Watch to sleep, it can track your wrist temperature and eventually learn to make more accurate predictions about your cycle.

Fitbit offers similar cycle tracking, although it’s better to use the Fitbit app on your phone to log symptoms, estimate your ovulation window, and view more trends about your cycle. The Fitbit Charge 6 will only display basic data, like when your period is about to start.

RELATED: Best Fitbit Devices

Tech Capabilities and Phone Notifications

The Fitbit Charge 6 can show app notifications, text messages, email notifications, and phone call notifications as long as your phone is within 30 feet of the device. The Apple Watch Series 10 does all of that as well but also allows you to take phone calls directly from your wrist. However, the exact functionalities available depend on the model you get. If you choose the GPS-only model, you’ll need to be connected to your iPhone via Bluetooth or WiFi to receive notifications. If you opt for the GPS + Cellular model, you can receive notifications on your watch even if your phone isn’t nearby.

Because the Apple Watch Series 10 has a speaker and microphone, it allows you to stream Apple Music and Apple Podcasts. You can’t stream music via third-party apps directly on the Fitbit Charge 6, but you can use the device to control what’s playing through YouTube Music on your phone. You need a YouTube Music Premium subscription to do this, though.

The Fitbit Charge 6 and Apple Watch Series 10 support contactless payments through Google Wallet and Apple Pay, respectively. The Charge 6 also syncs with Google Maps to show step-by-step navigation on your wrist, and the Apple Watch Series 10 syncs with Apple Maps.

You can use Siri on the Apple Watch, but the Fitbit Charge 6 doesn’t come with a voice assistant.

Battery Life

The Apple Watch Series 10 has a battery life of up to 18 hours. Using it in low power mode will increase the battery life to up to 36 hours. It takes about 30 minutes to charge the watch from 0% to 80%.

The Fitbit Charge 6 has a battery life of up to 7 days, though using certain features like the always-on mode or SpO2 readings will drain the battery faster. Charging it from 0% to 100% takes about 2 hours.

RELATED: Best Waterproof Fitness Trackers

Company Policies

Google offers a 1-year warranty and a 45-day return policy (from the date of shipment) on all Fitbit-branded devices. You can finance the Fitbit Charge 6 for 12 months if you buy it from Google’s online store. Retailers like Amazon or Best Buy may have different return windows and financing options.

Apple offers a 1-year warranty and a 14-day return policy on all products purchased on apple.com. The Apple Watch Series 10 also comes with 90 days of free technical support. As with Fitbit, Apple Watches purchased from other retailers are subject to those stores’ return policies.

Fitbit vs Apple Watch: Final Thoughts

The Apple Watch Series 10 and Fitbit Charge 6 are two excellent wearable devices with many health and fitness tracking capabilities. But if you’re still not sure who the clear winner is in the Fitbit vs Apple Watch debate, consider the following points:

• The Apple Watch Series 10 is the best smartwatch option for users who are already part of the Apple ecosystem.
• The Fitbit Charge 6 is ideal for Android users or people who prefer a more budget-friendly fitness tracker (though you will have to pay for Fitbit Premium for some advanced sleep and health metrics).
• The Fitbit Charge 6 is also the better choice for anyone who doesn’t want to charge their device frequently. Its battery lasts up to a week, while the Apple Watch’s battery lasts 36 hours at the most.

Fitbit vs Apple Watch: FAQs

References

1. Germini, F., Noronha, N., Borg Debono, V., Abraham Philip, B., Pete, D., Navarro, T., Keepanasseril, A., Parpia, S., de Wit, K., & Iorio, A. (2022). Accuracy and Acceptability of Wrist-Wearable Activity-Tracking Devices: Systematic Review of the Literature. Journal of Medical Internet Research, 24(1), e30791. https://doi.org/10.2196/30791

RELATED: Best Gluten-Free Meal Delivery Services

However, if you’ve been thinking about avoiding gluten or are following a gluten-free diet at the moment, it’s a pretty fair bet that you don’t need to. To understand why, though, you need to understand what gluten is, what it does to your body, and what happens to people who actually can protect their health on a strict gluten-free diet. 

What Is Gluten?

Gluten is a protein found in wheat, rye, barley, and some other carbohydrates that contain grains. However, it can also be isolated and extracted, then added to other foods for various culinary purposes. 

What Does Gluten Do?

As a result of their elastic properties, gluten proteins allow foods to rise and retain moisture by stretching and trapping gas. 

Food like bread dough can become stretchy due to gluten’s physical properties, making it softer and chewier. Gluten makes the noodles in your pasta nice and bouncy. It’s also a baker’s greatest tool, as it assists in making baked goods rise properly in the oven. 

The act of kneading and mixing dough helps to create more gluten to make it nice and elastic thanks to two components of gluten known as glutenin and gliadin. The glutenin helps make dough stretchy, while the gliadin helps it retain its shape, which is why kneading dough properly is critical in the art of baking. 

We’ll talk more about this later, but gluten can also be used in non-grain foods to thicken them or give them extra color and flavor. For now, it’s super important to note that, despite gluten being associated with inflammation and processed foods, it’s a naturally occurring protein.

What Foods Contain Gluten?

Though gluten naturally occurs in wheat and other grains, you may be surprised at which other foods can also be sources of gluten. Let’s take a look.

RELATED: Best Carbs for Bodybuilding

Wheat and Grains

The most common gluten-containing foods are wheat products. The most prevalent sources are the following:

• Wheat
• Rye
• Barley
• Semolina
• Farro
• Couscous
• Triticale
• Farina
• Kamut
• Spelt
• Oats*

This means most breads, wraps, tortillas, graham crackers, and other flour-containing foods have gluten. This also includes baked goods including cakes, cookies, doughnuts, and pancakes. However, it does not include products made from alternative flours like coconut, rice, corn, and almond flour, which aren’t made from wheat and thus don’t contain gluten. 

Oats have an asterisk because they are technically among the whole grains that can be included in a gluten-free diet, but nowadays are commonly vulnerable to cross-contamination. 

This is because many factories that produce oats also produce wheat products, and the oats are often mechanically separated using the same machine as gluten-containing grains. So, if you have gluten intolerance or celiac disease, look for a gluten-free label on your oats. 

RELATED: How Much Protein Is In Oatmeal?

The Food and Drug Administration (FDA) is serious about the food labeling of supposedly gluten-free foods to protect those on a strict gluten-free diet from a potentially life-threatening illness. If a product says it is “certified gluten-free,” it’s generally recognized as safe for those with the food allergy.

Finally, you should know that there are gluten-free grains. Quinoa is the most common one, as it is technically a seed. Other gluten-free grains include amaranth, buckwheat, millet, rice, and teff. 

Certain Drinks

Gluten is also in several beverages, including the following:

• Beer
• Malt drinks and vinegar
• Cocktail mixers
• Some liqueurs 

This is bad news if you’re a gluten-avoiding partyer. However, spirits and most hard seltzers are usually free of gluten. 

Processed Foods

Examples of processed foods that contain gluten include:

• Instant pudding
• Breakfast cereal
• Most fried foods
• Processed cheese
• Canned soups
• Some meat substitutes

Gluten is typically added to these foods as a stabilizer or flavor enhancer in foods that act as a substitute for other foods. For example, vegan cheese can contain wheat flour.

Sauces and Condiments

Gluten is also in several popular sauces and condiments, including:

• Soy sauce
• Teriyaki sauce
• Salad dressings
• Gravy mix
• BBQ sauce
• Marinades

Soy sauce is one of the most prevalent but surprising sources of gluten on this list. It’s traditionally made by fermenting legumes and combining them with wheat to create the brine we know and love on our sushi and other Asian dishes. 

If you want to fit soy sauce into a gluten-free diet, look for tamari, a very similar variation made only from legumes. Coconut aminos are also emerging in popularity as a comparable substitute. 

RELATED: How to Find the Best Protein Powder 

Some supplements may also contain gluten that’s not included on the label. Food labeling rules from the FDA don’t apply to supplements, and wacky ingredients like wheat flour and other starches can be in some of these powdered products. 

Is Gluten Bad for You?

“Inflammation” is a word you’ll hear over and over in conversations about how bad gluten supposedly is for you and your small intestine. There are claims that it causes an immune response in your gut that leads to inflammation, damaging your entire body and causing chronic disease.

How did the fear around this naturally occurring protein begin? In 2011, a small study published in the American Journal of Gastroenterology¹ posited that gluten can make people sick even if they didn’t have celiac disease, resulting in a condition dubbed “non-celiac gluten intolerance.”

The authors emphasized that the subjects experienced no change in antibodies, meaning there was no significant immune response to signify illness. The symptoms were mainly self-reported by the subjects. In other words, more research was needed. However, the media got a hold of these results and went into a frenzy anyway.

RELATED: How To Detox Your Body Safely

It was around this time we started to see an explosion in the availability of gluten-free products. It’s a tale as old as time: Begin to label foods as free of a certain ingredient, and suddenly everyone assumes that ingredient must be avoided for health reasons. It happened with MSG and it happened with fat-free foods. Gluten is just the latest victim.

Further research² from the same journal and authors showed that the reported gastrointestinal symptoms from the previous study were partly due to a placebo effect. Researchers came to this conclusion when subjects who were convinced they had non-celiac gluten sensitivity reported no symptoms after eating gluten unless they were explicitly told they were eating it. 

The study concluded that the unpleasant gastrointestinal symptoms the subjects felt were more likely due to the gluten-containing foods also being rich in carbohydrates called FODMAPS. Without getting too technical, FODMAPS are essentially fibers the small intestine doesn’t absorb well, as our bodies simply don’t have the appropriate enzymes.

FODMAPS are in many wheat products, but are also present in foods that don’t contain gluten proteins, like legumes, apples, asparagus, and dairy. When these compounds don’t break down the way they should in the small intestine, they pass only partially digested to the large intestine.

Without the right enzymes in the large intestine, it’s up to bacteria to get to work trying to ferment them. This often causes cramps, bloating, and abdominal pain—all the symptoms commonly reported by those who have gluten intolerance. This isn’t just conjecture. Other studies³ have confirmed that people mistake a FODMAP sensitivity for gluten intolerance more often than they think.

RELATED: Digestive Enzymes Guide

The 2013 study from the American Journal of Gastroenterology² also found that symptoms improved in those who previously thought they were sensitive to gluten when they consumed fewer FODMAP grains, even if those grains contained gluten. However, figuring out which FODMAPs you’re sensitive to can be tricky, since people rarely eat these foods in isolation. If you think you may be sensitive, a registered dietitian can help identify your triggers.

So, to put it simply, gluten is not inherently bad for you. Gluten proteins occur naturally in foods and aren’t poisonous or inherently inflammatory, according to the research cited above, and pose no threat to healthy individuals. 

Should You Avoid Gluten?

Recent research⁴ has shown that 20% of Americans actively work to cut gluten from their diets for various reasons, including the belief that a gluten-free diet is healthier, more nutritious, and can help clear up acne. However, these findings primarily came from personal research.

These misconceptions are almost always extrapolated from people with celiac disease who should actually avoid gluten. You should also avoid gluten if you have a wheat allergy or irritable bowel syndrome (IBS). But how does this happen? And what happens if you have one of these conditions and eat gluten?

RELATED: Best Protein Powder for Sensitive Stomachs

Other studies⁵ have shown that gliadin (a gluten protein) causes a variety of symptoms in those with a diagnosed intolerance to gluten, including excess gas, bloating, headaches, diarrhea, constipation, abdominal pain, fatigue, and even brain fog. These are also the symptoms of celiac disease, with some who have the condition even reporting skin rash.

If you have celiac disease, you should avoid gluten altogether. The consequences of not doing so can cause serious health problems. When an individual with celiac disease consumes gluten, an immune response causes the body to attack its own intestinal cells, a defining characteristic of an autoimmune disorder in which the body’s immune system mistakes its own cells for foreign cells.

When this happens, the intestines become inflamed, damaged, and less capable of absorbing nutrients. This can cause sudden weight loss, malnutrition, severe illness, and even death. It also causes the individual extreme pain. Luckily, if you have celiac disease, you’ll almost certainly know because only 1%⁶ of the population has it. 

If you think you may have celiac disease, it’s a good idea to get medical advice from a gastroenterologist or dietitian. Celiac disease is normally diagnosed by a blood test for certain antibodies or a biopsy, which involves taking a tiny piece of your intestinal tissue and testing it for signs of damage from gluten. In most cases, your doctor will run a combination of tests since false negatives from blood tests alone are quite common.

RELATED: Glutamine Supplements: Is This Amino Acid Powder Worth Stomaching?

However, there is no test for non-celiac gluten sensitivity. Such a condition is usually diagnosed by the screening of a gastroenterologist. They may look at blood work but will mainly look at the corresponding symptoms that are similar to celiac disease, just not as severe or damaging.

Finally, if you have a food allergy to wheat, you may not need to eliminate gluten altogether. A wheat allergy means a reaction can occur to gluten as well as other wheat proteins like albumin and globulin. However, wheat allergies in America are very rare⁷. 

What Is Gluten: Final Thoughts 

The vast majority of people following a gluten-free diet don’t need to. However, we certainly don’t want to discredit those who get legitimately unpleasant symptoms after eating gluten-containing grains. If this is you, seek medical advice from your primary care provider to screen for a form of IBS, a sensitivity to FODMAPS, or full-blown celiac disease. 

If you are still having symptoms once these things are ruled out, it can be safe to conclude they are either a placebo effect or other aspects of your diet are upsetting your tummy. A diet high in carbohydrates or fried foods that may contain gluten but have very few nutrients can cause fatigue, stomach discomfort, and inflammation. Many may mistakenly blame these symptoms on gluten.

RELATED: Best Probiotic Supplements

All in all, though, gluten-free food products are expensive and often not as palatable as gluten-containing ones. Furthermore, avoiding whole grains because they have gluten can result in one cutting out perfectly nutritious foods for no reason. To that end, if you are healthy, eat your gluten. It’s okay.

What Is Gluten: FAQs

References

1. Biesiekierski, J. R., Newnham, E. D., Irving, P. M., Barrett, J. S., Haines, M., Doecke, J. D., Shepherd, S. J., Muir, J. G., & Gibson, P. R. (2011). Gluten causes gastrointestinal symptoms in subjects without celiac disease: a double-blind randomized placebo-controlled trial. The American journal of gastroenterology, 106(3), 508–515. https://doi.org/10.1038/ajg.2010.487
2. Biesiekierski, J. R., Peters, S. L., Newnham, E. D., Rosella, O., Muir, J. G., & Gibson, P. R. (2013). No effects of gluten in patients with self-reported non-celiac gluten sensitivity after dietary reduction of fermentable, poorly absorbed, short-chain carbohydrates. Gastroenterology, 145(2), 320–8.e83. https://doi.org/10.1053/j.gastro.2013.04.051
3. Nijeboer, P., Bontkes, H. J., Mulder, C. J., & Bouma, G. (2013). Non-celiac gluten sensitivity. Is it in the gluten or the grain?. Journal of gastrointestinal and liver diseases : JGLD, 22(4), 435–440.
4. Arslain, K., Gustafson, C. R., Baishya, P., & Rose, D. J. (2021). Determinants of gluten-free diet adoption among individuals without celiac disease or non-celiac gluten sensitivity. Appetite, 156, 104958. https://doi.org/10.1016/j.appet.2020.104958
5. Mingomataj, E. Ç., Gjata, E., Bakiri, A., Xhixha, F., Hyso, E., & Ibranji, A. (2011). Gliadin allergy manifested with chronic urticaria, headache and amenorrhea. BMJ case reports, 2011, bcr1020114907. https://doi.org/10.1136/bcr.10.2011.4907
6. Bizzaro, N., Tozzoli, R., Villalta, D., Fabris, M., & Tonutti, E. (2012). Cutting-edge issues in celiac disease and in gluten intolerance. Clinical reviews in allergy & immunology, 42(3), 279–287. https://doi.org/10.1007/s12016-010-8223-1
7. Zuidmeer, L., Goldhahn, K., Rona, R. J., Gislason, D., Madsen, C., Summers, C., Sodergren, E., Dahlstrom, J., Lindner, T., Sigurdardottir, S. T., McBride, D., & Keil, T. (2008). The prevalence of plant food allergies: a systematic review. The Journal of allergy and clinical immunology, 121(5), 1210–1218.e4. https://doi.org/10.1016/j.jaci.2008.02.019

That’s why our team of certified personal trainers, coaches, and athletes banded together to test the best portable saunas to see which ones offered the best sauna experience and which ones were a flop. 

RELATED: Black Friday Sauna Deals

We have rigorous guidelines for testing and scoring each product. Our testers are tasked to use, assess, and score each product based on eight different categories, including: 

• Portability: How easy is it to break down? How likely are you to take advantage of the portability of this sauna?
• Construction: What is the sauna constructed from? Are the closures, zippers, window, and seating options made from quality materials? 
• Heat performance: How long does the sauna take to heat up and can it maintain that temperature? 

The 6 Best Portable Saunas

• Best Portable Infrared Sauna: Sunlighten Solo Sauna
• Best Portable Sauna Blanket: Sun Home Sauna Blanket
• Best Portable Sauna for Beginners: SereneLife Full Size Portable Sauna
• Best Portable Steam Sauna: SaunaBox SmartSteam Kit Pro
• Best Portable Outdoor Sauna: Sweat Tent
• Best Budget Portable Sauna: Smartmak Far Infrared Sauna

Best Portable Infrared Sauna: Sunlighten Solo Sauna

Good for: Anyone looking for a portable sauna with infrared heat technology 

Best Infrared

Sunlighten Solo Portable Infrared Sauna

GGR Score: 3.8

Check Price

Product Highlights

• Infrared sauna
• Zone-based heating
• Sliding double-dome system
• Lightweight design, easy to store

Pros & Cons

Pros

• Designed for small spaces and movability
• 5 zone-based digital heaters
• 4 color-changing modes
• Infrared heater
• Increases core body temperature

Cons

• Pricing isn't easily to find on website
• Size may not be a suitable for all users

Bottom Line

The Sunlighten Solo Portable Infrared Sauna is designed for movability and compact storage. It has multiple zone-based digital heaters and built-in chromotherapy features.

The Sunlighten Solo Sauna is our top choice for best portable infrared sauna. It not only offers a portable and telescoping design for solo sauna sessions, it also has energy efficient carbon heaters. 

Although there are other infrared saunas on this list, the carbon heaters emit infrared light and can heat the portable sauna up to 150 degrees Fahrenheit, which is at the top range of what most infrared saunas are capable of. This is partly why it earned a 4 out of 5 stars for heat performance and controls. 

Lindsay Scheele, GGR expert product tester and certified personal trainer, says the Sunlighten Solo Sauna holds the max temperature as well as some of the traditional Finnish saunas and barrel saunas she’s tested. “It takes about 30 minutes to reach 150 degrees, but it stays there and the outside is not hot to the touch,” says Lindsay. 

RELATED: A Brief History of Saunas

Her only callout is that the temperature controls are not intuitive, which is why she docked a point in the heat performance and controls category. She also didn’t prefer that the foam padding and the dome each had its own controls. However, once she read the owners manual, using the two remote controls was easy. We have in-depth details of the controls and Linday’s entire experience in our Sunlighten Solo Sauna Review. 

It’s also worth mentioning that Lindsay and other expert GGR testers liked the Sunlighten Solo Sauna, but don’t think it’s a good match for folks who have a wide frame or large chest or belly. The foam padding you’ll lie on is less than 3 feet wide and the dome only sits 18 inches tall. 

It also doesn’t pack down into a bag like many of the pop-up tents on this list do. Instead, the dome telescopes and nests into itself and the foam padding folds up. It’s certainly portable but it doesn’t come with a carrying case or anything like that. 

If you’d prefer to have company, we like the Amplify II Infrared Sauna from Sunlighten for two-person sauna sessions. 

Best Portable Sauna Blanket: Sun Home Sauna Blanket

Good for: Anyone looking to sweat in the prone position 

Best Blanket

Sun Home Infrared Sauna Blanket

GGR Score: 4.5

Check Price

Product Highlights

• Portable infrared sauna blanket
• Low EMF electrical field
• Temps from 95 to 167 degrees Fahrenheit
• Easy-to-use temperature controls
• Temperature displayed in Celsius

Pros & Cons

Pros

• Portable and easy to wipe clean
• Heats up to 75 degrees Celsius (167 Fahrenheit)
• Temperature stays stable
• May reduce muscle soreness

Cons

• Short 1-year warranty
• One person capacity
• Only one heating zone
• Temperature displayed in Celsius

Bottom Line

The Sun Home Infrared Sauna Blanket offers a sauna recovery in a sleeping bag-style design. This allows for the ultimate relaxation and portability. It can heat between 95 to 167 degrees Fahrenheit and can be set put on a timer for up to 60 minutes.

The Sun Home Sauna Blanket is an ultra-portable sauna option that won’t break the bank. However, the heat technology is not exactly the same in a sauna blanket as a traditional infrared sauna. Instead of emissive infrared light waves, a sauna blanket will conduct radiant heat to raise your body temperature. 

That doesn’t mean we didn’t like the Sun Home Sauna Blanket, but it’s hard to say if the infrared sauna benefits are exactly the same. However you may like knowing this sauna blanket is low EMF (low frequency electric and magnetic fields). 

The blanket has a single heating zone and can rise to 167 degrees, which GGR expert tester Lindsay Scheele says held tight after 30 minutes of preheating. “Once it was up to temperature, it held steady at 75 Celsius, which is the highest heat setting. That’s about 167 degrees Fahrenheit,” she says. 

You’ll zip yourself in like a sleeping bag, set your timer for 30 to 60 minutes, and let the relaxing begin. When you’re done you can machine wash the blanket liner and wipe down the blanket with a mild cleaner. 

It’s 71 inches long and has a 65-inch maximum circumference to accommodate a wide range of sizes and body types. For ergonomics, this earns a 5-star rating from Lindsay. 

“Because this is a blanket, with a ton of flexibility from the materials, it’s going to be comfortable for a wide range of people. And you can use it pretty much anywhere,” says Lindsay. 

The Sun Home Sauna Blanket folds up and can get tucked away in a closet or under your bed, which is why this earns a 5-star rating for footprint and portability. Plus, it’s affordable, with a price tag under $500. We have more details in our Sun Home Sauna Blanket review. 

Most research on infrared sauna uses far infrared heat waves versus radiant heat. If you want to ensure you’re getting all of the full far infrared benefits, we suggest the Sunlighten Solo Sauna. 

Best Portable Sauna for Beginners: SereneLife Full Size Portable Sauna

Good for: Folks looking for a beginner-friendly sauna option for one person

Best for Beginners

Serene Life Full Size Portable Sauna

GGR Score: 3.8

Check Price

Product Highlights

• Full size personal portable infrared sauna
• Designed for in home use
• Reported benefits of weight loss, detoxing, stress and fatigue relief, and soothing muscles
• Includes sauna, foldable sauna chair, and heated foot pad

Pros & Cons

Pros

• Folds up for storage when not in use
• Timer and auto heat settings via remote control
• Includes foldable chair
• In home use
• Easy zipper access

Cons

• Limited reviews
• No warranty
• Time to heat up not disclosed
• Only fits 1 person

Bottom Line

The Serene Life Compact Sit-In Sauna is a portable in-home sauna that can be assembled and then disassembled for compact storage. The sauna can reach a maximum temperature of 140 degrees Fahrenheit. The sauna features easy zipper access and a foldable chair for seated use. There are limited reviews but they are positive and found the sauna easy to set up.

The SereneLife Full Size Portable Sauna is an excellent choice for sauna bathing beginners because it’s portable and priced under $400 on Amazon. 

The SereneLife sauna is essentially a pop-up tent with three infrared carbon heating panels. Keep in mind it’s only meant for one person with a single folding chair that comes with the tent. 

While it’s a great starting place for beginners, Lindsay notes she’d appreciate it if it offered higher temperatures. The max temperature is 140 degrees, but she says the control panel was reading between 125 to 135 during most of her sessions. For this reason, the heat performance earned a middle-of-the-road 3-star rating. 

RELATED: Sauna Maintenance Tips

“It’s pretty warm, but compared to some other saunas I’ve used it’s not quite enough for me,” says Lindsay. “But I think you could easily do a little DIY project and affix another carbon heater inside the tent for extra heat.” 

Lindsay shares more thoughts in our SereneLife Portable Sauna review. 

If you’re looking for a similar pop-up tent style with more heat intensity, check out the SmartSteam Kit Pro, which is a wet sauna. 

Best Portable Steam Sauna: SaunaBox SmartSteam Kit Pro

Good for: Folks who prefer wet heat therapy from steam 

Best Stream

SaunaBox SmartSteam Kit Pro

GGR Score: 3.8

Check Price

Product Highlights

* Portable sauna with carrying case * Steam heat * Washable floor mat * Portable chair

Pros & Cons

Pros

• 7 levels of heat
• Portable design
• 2-year warranty

Cons

• Only room for one person
• Humidity may be too intense for some folks

Bottom Line

The SaunaBox SmartSteam Kit Pro offers an easy and affordable wet sauna option for home recovery sessions. It’s compact, folds down effortlessly, and is suitable for one person at a time. The heat is sourced from the SmartSteam Unit, which pumps steam into the SaunaBox and can be set to seven different settings.

If you enjoy a steam room more than a traditional dry sauna, now is your chance to have your own home spa with the SaunaBox SmartSteam Kit Pro. It’s a wet sauna in the form of a portable, pop-up tent, priced under $500. 

Instead of carbon infrared heaters, the SaunaBox heats water in the SmartSteam chamber (which sits outside of the tent) and emits the steam through a small plastic hose. You’ll have seven temperature settings, which can go up to 130 degrees. 

It may not sound very hot, but it’ll have nearly 100% humility, which makes the sauna experience feel a lot hotter. Additionally, a steamy sauna session may increase your heart rate and internal temperature¹ more than a dry sauna. For heat performance, Lindsay scored the SaunaBox 4 out 5 stars. 

“The heat and humidity is intense,” she says. “It’s good there is a window you can open or unzip the tent a little.”

RELATED: Steam Room vs Sauna

For portability, Lindsay docked a point and scored the SaunaBox at 4 stars. “It’s extremely easy to break down and set up, but there is a bit of a process because the sauna creates so much moisture,” she says. 

After every use you’ll need to clean with a mild cleaner, air out the foot pad (which is machine washable), and air out the entire sauna from humidity. “You don’t want this to become a breeding ground for mold and germs by packing it away wet,” says Lindsay. 

That said, she scored the construction and durability at 4 stars because it’s made from antimicrobial materials, it’s BPA-free, and is free from microplastics. 

If you’d prefer to spend less than $200 for a similar tent-style sauna, check out the Smartmak Far Infrared Sauna. 

Best Portable Outdoor Sauna: Sweat Tent

Good for: Folks who have adequate outdoor space for a wood-burning sauna tent 

Best Outdoor

Sweat Tent Outdoor Sauna

GGR Score: 4.04

Check Price

Product Highlights

• Outdoor sauna that can travel
• Made with weatherproof insulated Oxford 210D fabric
• Heated by wood-fired,stainless steel stove
• Can reach 200 degrees in any weather

Pros & Cons

Pros

• Affordable price
• Portable enough to travel with
• Carry bag
• Weatherproof insulated fabric

Cons

• 80 lbs of material makes it less portable than other options
• Not for indoor use

Bottom Line

The Sweat Tent Outdoor Sauna is a durable, heavy-duty tent that is both an affordable and portable option for outdoor saunas. With the ability to collapse into a carry bag, and weighing around 80 pounds total, it is easy to load into a car for traveling. With a weatherproof insulated exterior, the Sweat Tent can reach 200 degrees in any weather with its wood-fired stove.

If you’ve got ample outdoor space and your area allows wood-burning fires, we suggest the Sweat Tent. It’s essentially a pop-up tent and is easy to set up with two people. It’s doable to install on your own, but the tent has a four-person capacity, so it’s best to get a helping hand to hold opposite corners of the tent. 

RELATED: Best Outdoor Sauna

The stove will also require some assembly, but expert tester Lindsay says it was a cinch. She scored the setup process 4.5 out of 5 stars. 

Even though the Sweat Tent earns a 4-out-of-5-star rating for portability, there are a few important things to consider each time you pack up the Sweat Tent: 

• You’ll have to haul wood to burn inside the stove
• The wood-burning stove has to be completely cooled down to handle
• Consider what you’ll use for seating and avoid metal patio furniture
• Don’t forget accessories like a water bucket, ladle, and hot mitts for the stove

As for durability, Lindsay scored the Sweat Tent 4 out of 5 stars. It’s made from high-quality, heat-resistant Oxford 210D nylon, which is often used for backpack liners, sleeping bags, and umbrellas. “For a tent, this seems super sturdy and it comes with a fiberglass roof cover to protect against rain and direct sunlight,” says Lindsay. 

We have more details in our Sweat Tent Outdoor Sauna Review. 

Best Budget Portable Sauna: Smartmak Far Infrared Sauna

Good for: Anyone with a tight budget who still wants to reap the benefits of sauna bathing 

Best Budget

Smartmak Far Infrared Sauna

GGR Score: 4

Check Price

Product Highlights

• Portable and personal full-body infrared sauna tent
• Comes in large and extra-large sizes
• Requires 110v outlet
• Washable
• Timer and temperature control

Pros & Cons

Pros

• Inexpensive
• Washable and foldable when not in use
• Temperature control and timer
• 110v outlet
• Lifetime warranty for consumer/home use

Cons

• Might be small for larger people and athletes
• Can only sit in the sauna tent

Bottom Line

The Smartmak Far Infrared Sauna is an inexpensive and portable solution for an infrared sauna. Being compact, this sauna can be folded when not in use. Available in two sizes, this portable seated sauna tent may still be a tight fit for larger athletes.

The SmartMak Far Infrared Sauna is ideal for folks on a budget. This small, lightweight, and portable sauna is priced under $200 on Amazon and comes in several different colorways. 

The SmartMak sauna cuts down on costs with its petite design, which reduces materials. You’ll sit in the foldable chair, zip yourself in, but your neck, head, and hands will still be outside of the sauna through the respective openings. 

“I can see bigger folks having a hard time with the folding chair that comes with this sauna,” says Linsay Scheele, CPT and GGR expert tester. But she notes you could easily swap it out for a more comfortable lawn chair. 

Other than the chair, Lindsay thought her experience in the SmartMak was comfortable. She even notes there will be enough space for tall people, folks with long legs, broad shoulders, or a larger chest. She scored ergonomics 4 out of 5 stars 

For heating performance, the Smartmak earns 4 out of 5 stars. It took about 20 minutes for the Smartmak to reach the max temperature of 140 degrees. “This budget sauna heats up just as quickly as other traditional saunas I’ve tested,” she says. 

She also notes it was able to hold steady at 140 degrees during her sauna sessions. “Even when I had my arms out of the sauna, using their arm pockets, the temperature didn’t drop,” says Lindsay. 

If you’d prefer to keep your hands and head inside the sauna tent, we suggest the SereneLife Full Size Portable Sauna.

Other Portable Saunas We Researched

• HigherDOSE Infrared Sauna Blanket: This sauna blanket is remarkably similar to the Sun Home Sauna Blanket we picked for this list, except it’s priced about $200 more. 
• Kutting Weight Hoodie V4: We have an entire roundup dedicated to the best sauna suits and this Kutting Weight sweat suit was our No. 1 pick. We know it’s not an actual sauna, so we didn’t include it on this list. 

How We Picked and Tested Portable Saunas 

The expert testers here at Garage Gym Reviews used an in-depth fitness equipment testing methodology to assess, score, and review each sauna. Our testers used a scale of 1 to 5 to score the following categories: 

• Price and value: Saunas are usually pretty expensive, so our testers have to use our pre-determined price ranges to decide if the price makes sense for the size, capacity, and features. 
• Delivery and setup: As part of the customer experience, our testers were tasked to score the delivery and assembly. High scores were given to saunas with a straightforward assembly process. 
• Construction and durability: Portable saunas won’t have as much durability and solid construction as a wooden cabin sauna, but our testers still had to assess materials, closure quality, and overall durability. 
• Portability and footprint: Although most saunas aren’t portable, for this list our expert testers considered how easy moving from one site to another would be, how likely they would be to do it, and how many parts you have disassembled. 
• Heat performance: Our testers assessed the time it took to heat up, if it could maintain the set temperature, and if there was heat loss around the outside of the sauna. 
• Features and amenities: Not every sauna has the same features, but common sauna features are Bluetooth connectivity for a sound system, temperature controls through a panel or remote, and chromotherapy lighting.
• Customer experience: This includes the warranty and return policy as well as how easy it was to contact the company if a problem were to arise. 

Health Benefits of Sauna Bathing

The benefit of owning a portable sauna is pretty obvious: Sauna sessions wherever you go. Portable saunas are also more affordable than a traditional sauna cabin. However, some of the drawbacks with a portable option is the fact they’re usually smaller and sometimes only meant for one person at a time. 

That said, here are some general benefits of sauna bathing (portable or not): 

Sauna Bathing Can Improve Cardiovascular Health 

Did you know sitting in a sauna can increase your heart rate? The hot climate naturally increases your heart rate² like it would during medium- to high-intensity exercise. When your heart rate increases, the cardiac muscle tissues³ are stimulated to become stronger and more efficient at pumping blood to the entire body. 

Additionally, one small study⁴ showed sauna bathing can reduce blood pressure, which can reduce unnecessary strain on your heart. The study shows that heart rate and blood pressure rise during the sauna session, but drop below baseline after resting. 

Sweat Can Help You Detox

Sweating from sauna use (or during intense physical activity) may promote detoxification. Although more research is needed, there are studies that indicate sweating⁵ may help the body detoxify from heavy metals like aluminum, cadmium, and lead. 

Sauna Sessions Can Increase Circulation 

Sauna bathing promotes blood flow and circulation⁶ by increasing your core temperature, which makes blood flow to your skin and muscles more efficiently, while temporarily decreasing blood flow to your internal organs. 

Best Portable Sauna: FAQs

References 

1. Pilch, W., Szygula, Z., Palka, T., Pilch, P., Cison, T., Wiecha, S., & Tota, L. (2014). Comparison of physiological reactions and physiological strain in healthy men under heat stress in dry and steam heat saunas. Biology of Sport, 31(2), 145–149. https://doi.org/10.5604/20831862.1099045
2. Taggart, P., Parkinson, P., & Carruthers, M. (1972). Cardiac responses to thermal, physical, and emotional stress. Br Med J, 3(5818), 71-76.  
3. Ripa, R., George, T., Shumway, K. R., & Sattar, Y. (2023). Physiology, cardiac muscle. In StatPearls [Internet]. StatPearls Publishing.
4. Ketelhut, S., & Ketelhut, R. G. (2019). The blood pressure and heart rate during sauna bath correspond to cardiac responses during submaximal dynamic exercise. Complementary Therapies in Medicine, 44, 218-222. 
5. Genuis, S. J., Birkholz, D., Rodushkin, I., & Beesoon, S. (2011). Blood, urine, and sweat (BUS) study: monitoring and elimination of bioaccumulated toxic elements. Archives of Environmental Contamination and Toxicology, 61(2), 344–357. https://doi.org/10.1007/s00244-010-9611-5
6. Laukkanen, J. A., Laukkanen, T., & Kunutsor, S. K. (2018, August). Cardiovascular and other health benefits of sauna bathing: a review of the evidence. In Mayo clinic proceedings (Vol. 93, No. 8, pp. 1111-1121). Elsevier.

There’s nothing wrong with this, but if you want to infuse some color into your home gym equipment and avoid the standard black or metal weight plates, Mayhem Strength’s neon fleck bumper plates are a fantastic choice. They’re durable, vibrant, and sure to turn heads—but are they worth the cost?

In this Mayhem Strength Bumper Plates review, I’ll share our final thoughts after months of extensive testing (and dropping) to help you decide if these plates deserve a spot in your home gym. 

We Know Bumper Plates

Here at Garage Gym Reviews, we test as many products as possible. Our testers, who include certified personal trainers, weightlifters, gym owners, and fitness enthusiasts, have tested dozens of bumper plates over the years, and we know exactly what to look for. 

For this review, our tester was Lindsay Scheele, CPT, CNC, the face of our Garage Gym Reviews Everything YouTube channel. Lindsay has used all kinds of bumper plates over the years, and she spent several months primarily using these Mayhem Strength Bumper Plates in her training before filming a full video review.

After spending so much time with these plates, Lindsay used our equipment testing methodology to calculate a final score, which rates each product in a number of specific categories, such as:

• Durability and construction
• Ergonomics
• Versatility
• Rubber density and bounce (for bumper plates)

Mayhem Strength Bumper Plates

Mayhem Strength Neon Fleck Bumper Plates

GGR Score: 4

Check Price

Product Highlights

• Ranges from 10 lbs to 55 lbs
• Neon colors in a fleck pattern
• Virgin rubber
• High durometer rating

Pros & Cons

Pros

• Unique color and pattern
• High durometer rating
• Low bounce
• Virgin rubber

Cons

• Not available in sets, only as pairs
• Pricier bumper plates

Bottom Line

With bright neon colors broken up in a speckled fleck pattern, Mayhem Strength Neon Fleck Bumper Plates are sure to make any home gym pop. Although a bit more expensive than black bumper plates, the neon fleck plates are made with a virgin rubber, which should minimize the rubber smell weight plates can have. Additionally, they have a high durometer rating—between 85 and 90—which will protect your floors with a dead, low bounce when dropped.

A Quick Look at the Mayhem Strength Bumper Plates

With a stunning design that immediately catches the eye, these are some of the most unique bumper plates we’ve seen. The plates say Mayhem Strength on them, but when you go to the Mayhem Strength website, only a few sizes are available. 

The full sets are available on GymBroFitness.com. We aren’t exactly sure how the two companies are related, but if you’re interested in picking up these plates, you’ll want to do your shopping on the GymBroFitness website. 

Slightly confusing branding aside, these vibrant plates come in a variety of weights and colors. If you’re looking for a way to add a splash of color to your gym, you’ll love them. They’re a bit pricier than we’d expect to see and cost more than popular brands like REP Fitness and Rogue, but we still like the plates quite a bit. 

If you’re a weightlifter or regularly use Olympic lifting in your training, commonly seen in workout styles like CrossFit, bumper plates are essential, as they’re meant to be dropped. They also work well with exercises like deadlifts, where the bar is repeatedly crashing into the floor.

RELATED: 13 Deadlift Benefits

Mayhem Bumper Plates are durable and built to withstand heavy use, and aside from a few minor design issues we’ll call out later, we think they’re a great choice for most people.

Before You Buy

• Mayhem Strength Bumper Plates are made of virgin rubber, which has no odor and is very durable.
• The plates use an interlocking design, but the ridged edge isn’t comfortable to hold. 
• They aren’t the cheapest plates, but the quality is high, and they should last for a long time.

Mayhem Strength Bumper Plates Video Review

Are the Mayhem Strength Bumper Plates Worth It?

These bumper plates are more expensive than we would have expected, but that doesn’t mean we don’t recommend them. If you’re on the fence, here’s who we think will love these plates the most.

Mayhem Strength Bumper Plates Specs

Experience Using the Mayhem Strength Bumper Plates

Lindsay Scheele, CPT, CNC, has used these plates weekly during her training sessions at the Garage Gym Reviews warehouse. She said that while she loves training with all of the equipment at our warehouse, she almost exclusively reaches for the Mayhem Strength Bumper Plates because the colors and design are so pretty. 

To quote Lindsay directly, “They just bring joy to me every time I look at them.”

At 3 inches thick, they’re a little bit thicker than something like an Eleiko competition plate, but they’re about the same size as many other bumper plates meant for home use. Because of the durometer rating of the rubber, Lindsay pointed out that they don’t have much bounce when dropping them. 

Unlike iron plates, bumper plates are specifically designed to be dropped on a barbell without damaging either the plates or the bar. This works well for Olympic weightlifting, an explosive type of lifting that can help improve power, strength, and speed¹.

RELATED: Bumper Plates vs Iron Plates

They certainly bounce a little, but compared to some other budget plates we’ve tested that seemingly bounce halfway to your chest, these plates feel pretty good. 

Lindsay also mentioned that the 2-inch collar fits very well on most barbells and machines. It’s easy to slide on and off but not so loose that it feels like it’s moving around constantly. 

Overall, these colorful plates are a great choice for home gym owners who want to add a unique look to their setup. 

RELATED: Crazy Ways to Use Weight Plates

Construction and Durability

For the construction and durability, arguably the most important part of a bumper plate, the Mayhem Strength plates earn a 5 out of 5. 

Lindsay has dropped these plates on the gym floor countless times during her training, as have others in the gym, and they still look great. The company website says these plates can be dropped 30,000 times before durability becomes an issue, which is a lot of drops. You may hit this number faster in a commercial gym, but home gym owners should get many years out of these plates.

The plates are made of 100% virgin rubber, which is meant to withstand regular wear and tear. After months of regular use, including plenty of dropping, the plates don’t show any scratches, dents, or other signs of damage. The virgin rubber also means the plates don’t have a strong odor when you first get them, which is great for home gym owners who’ll have these plates in a smaller gym. 

RELATED: DIY Weight Plates

According to the durometer rating of these plates, which measures the durability of rubber, the Mayhem Strength Bumper Plates are just as durable as bigger brands like REP Fitness and Rogue.

Ergonomics

The plates received a 3 out of 5 for ergonomics. Lindsay’s main callouts were with the ergonomics of these plates, and she wishes a few features were a little different. 

The plates have a bumpy edge that’s meant to provide enough grip and allow them to interlock. However, Lindsay feels this doesn’t work well when stacking the plates on a bar, especially if the bar doesn’t have collars.

She noticed that every time she dropped the bar, the plates bounced and separated without a tight collar. This is common with most bumper plates, of course, but it defeats the purpose of intentionally adding interlocking features. Lindsay noted that she’d rather have no edges at all so the plates can lay flat against each other on the barbell rather than an interlocking design that makes it difficult to get the plates evenly lined up. 

Lindsay had one other callout about the textured design, saying it felt a little “Ouchy,” a word she made a point of writing down. She asked several others in the warehouse for their opinion, and they all agreed that it felt like aggressive knurling, but in a bad way. Be prepared for a textured ridge that may be a little painful to grip. 

Mayhem Strength Bumper Plates vs Rogue Echo Bumper Plates

Rogue Echo Bumper Plates

Rogue Echo Bumper Plates

GGR Score: 3.5

Check Price

Product Highlights

• Great value for the quality
• Black-and-white contrast for easy weight identification
• 88/100 durometer rating
• 3-year warranty

Pros & Cons

Pros

• Tremendous value
• Shore A Durometer rating of 88
• Weight tolerance of these bumpers is +/- 1%
• Great for general training and CrossFit
• White lettering offers great contrast
• Stainless steel insert rings
• 25-45 lb plate variants are warrantied for 3 years

Cons

• Wide plates
• Maximum you can fit on the bar is less than 500 lbs
• May smell bad out of the box

Bottom Line

The Rogue Echo Bumper Plates are a great value plate based upon our review. Although they're cheaper than Rogue's flagship HG 2.0 Plates, they have extremely similar specs and warranty at a much lower price. If you need bumper plates for your garage gym, these are a great option. If you need them for your commercial facility or CrossFit Affiliate, we'd suggest going with something like Hi-Temps.

If you’re looking for a set of black bumper plates from one of the biggest names in fitness equipment, the Rogue Fitness Echo Plates are another option to consider. 

The Echo plates, available in both black and full-color sets, are similar to the Mayhem Strength plates in many ways. They’re sold in pairs or sets, available in 10- to 55-pound increments, and have a high durometer rating that results in minimal bounce. 

The main difference is the design and cost, which were our only two callouts with the Mayhem Strength Plates.

Unlike Mayhem Strength, Rogue uses flat plates that don’t have an interlocking design and don’t have the painfully bumpy edges. They’re also cheaper in most weights and sets. For example, a pair of 45-pound Mayhem Strength plates costs $275.99, while a pair of 45-pound Rogue Echo plates only costs $165. 

If you love the colorful designs and don’t mind spending more, we recommend Mayhem Strength Bumper Plates. However, if you prefer the flat design or want to save money, the Rogue Echo Plates are a better choice. 

For more, you can check out our in-depth Rogue Echo Bumper Plates Review.

Customer Experience 

The customer experience from GymBros Fitness, the company that sells Mayhem Bumper Plates, earns a 3 out of 5 rating. 

No free shipping is offered, and all returns are charged a 25% restocking fee. Several products are available on pre-order, but if you wish to cancel your order before it ships, you’ll be charged 20% of the fee as a penalty.

The company website has a phone number, email address, and contact form for reaching someone.

Ordering the Mayhem Strength Bumper Plates

At the time of writing, the Mayhem Strength Bumper Plates are currently out of stock, but the website says they’ll be restocked in December 2024. 

The plates can be purchased with a credit card, Amazon Pay, or financed through Sezzle at checkout, and shipping charges will vary depending on where you live.

Customer Reviews

At the time of writing, there is only one review on the company website, a 5-star review that praises the look and quality of the plates

Final Verdict of Our Mayhem Strength Bumper Plates Review

We really like the Mayhem Strength Bumper Plates, especially the bright color patterns. They’re certainly not cheap, and we wish they had smooth edges instead of the rough, somewhat painful grip areas, but everything else is great. 

Whether you’ve been lifting for decades or you’re preparing to start your fitness journey, these plates are a great choice that will fit any standard Olympic barbell. 

The rubber is very durable and doesn’t have a strong smell when unboxing, and there’s no excessive bouncing when dropping them. If you don’t mind spending a little extra money, Mayhem Strength Bumper Plates are a great way to add a splash of color to your home or garage gym. 

Full Rating

Mayhem Strength Bumper Plates

With bright neon colors broken up in a speckled fleck pattern, Mayhem Strength Neon Fleck Bumper Plates are sure to make any home gym pop. Although a bit more expensive than black bumper plates, the neon fleck plates are made with a virgin rubber, which should minimize the rubber smell weight plates can have. Additionally, they have a high durometer rating—between 85 and 90—which will protect your floors with a dead, low bounce when dropped.

Product Brand: Mayhem Strength

Product Currency: $

Product Price: 104.50

Product In-Stock: InStock

Editor's Rating:
4

Mayhem Strength Bumper Plates: FAQs

References

1. Morris, S. J., Oliver, J. L., Pedley, J. S., Haff, G. G., & Lloyd, R. S. (2022). Comparison of Weightlifting, Traditional Resistance Training and Plyometrics on Strength, Power and Speed: A Systematic Review with Meta-Analysis. Sports medicine (Auckland, N.Z.), 52(7), 1533–1554. https://doi.org/10.1007/s40279-021-01627-2

So if you’d rather forgo bulky cardio equipment all together, you could instead install one of the best punching bags, grab yourself a pair of boxing gloves, and protect your knuckles with one of the best boxing hand wraps. And just like that, you’ve got yourself a boxing gym at home. 

To help you invest in the best possible equipment, we enlisted our expert product testers—who are also certified personal trainers, corrective exercise specialists, and Olympic-level athletes—to test, score, and review the best boxing hand wraps for ultimate joint protection. Let’s get cracking. 

Best Boxing Hand Wraps

• Best Boxing Hand Wraps Overall: Everlast Core Hand Wraps
• Best Budget Boxing Hand Wraps Overall: Sanabul Hand Wraps
• Best Gel Boxing Hand Wraps: Hayabusa Quick Gel Hand Wraps
• Best Cotton Boxing Hand Wraps: BOXRAW Hand Wraps
• Best Boxing Hand Wraps for Beginners: Venum Gel Pro Wrap

Best Boxing Hand Wraps Overall: Everlast Core Hand Wraps

Good for: Both experienced or beginner boxers 

Everlast

Everlast Professional Hand Wraps

GGR Score: 4.04

Check Price

Product Highlights

* Elastic style hand wraps  * Features: Hook and loop closure, thumb strap, breathable fabric, and EverFresh antimicrobial treatment to prevent smell  * Sold as pairs  * Available in 120 or 180” length

Pros & Cons

Pros

• Available in 2 lengths
• Antimicrobial treatment to prevent odors
• Machine washable

Cons

• Limited colors available and different for each size
• Too much velcro on closure according to reviews
• Some customers only received one wrap
• Mixed reviews on durability
• More expensive than competitors

Bottom Line

Everlast Professional Hand Wraps come in 2 lengths and feature a stretchy elastic fabric. Everlast treats the wraps with their EverFresh antimicrobial finish to prevent odors. Customers like the wraps, price and comfort of the straps. There were mixed reviews on the durability of the straps, especially the stitching around the velcro.

The Everlast Core Hand Wraps are ideal for anyone looking for the best wraps to wear under one of the best boxing gloves. I personally tested these Everlast hand wraps alone and with boxing gloves. I’m a personal trainer and have experience teaching clients how to get into a proper boxing stance, perform a boxing shuffle, and throw their first punch. 

While I’m not a pro fighter by any means, I’m not a total newbie to hand wraps. I scored the Everlast wraps 4.5 out of 5 stars for workout performance because these wraps had a user-friendly thumb loop, the material was easy to wrap (even when threading through the fingers), and there was absolutely no slipping. Each layer laid nicely on top of each other and created a really supportive feeling without being too tight. 

I will note that depending on your wrapping skills, the Everlast wrap could come loose. When I used to box with my clients, everyone was surprised how tight I wrapped their hands the first time. If you’re brand new you may not wrap your own hands tight enough, which could cause the wrap to loosen up over the course of a workout. 

The Everlast wraps are made from a blend of cotton, nylon, and polyester, which makes them light and breathable. They have a stretchy, gauze-like texture but with way more durability than gauze alone, which is why I scored these wraps 4.5 out of 5 stars for materials and durability. They are machine washable and will hold up to years of boxing workouts.

These Everlast hand wraps are pretty much ideal for anyone, which is why it’s at the top of our list. Everlast is a well-known boxing brand that is easy to find on third-party retailers like Amazon and Dick’s. Everlast wraps are also affordable, with pricing on Amazon starting around $15 for one pair of 180-wraps. These earned a 4-star rating for price, with a point docked because the best value wraps are priced around $10 or less. 

Best Budget Boxing Hand Wraps Overall: Sanabul Hand Wraps

Good for: Anyone looking for boxing wraps under $10

Sonabul

Sanabul Elastic Boxing Hand Wraps

GGR Score: 4.09

Check Price

Product Highlights

* Mexican style handwraps  * Features: Hook and loop closure, quick drying, breathable, pro thumb loop, and stretchable fabric  * Sold in pairs  * Available in 120 or 180” length  * 8 different colors

Pros & Cons

Pros

• More affordable than competitors
• 8 colors available
• Machine washable
• Stretchable fabric
• Available in 2 lengths

Cons

• Thin according to customer reviews
• According to reviews colors bleeds and stains clothes
• Mixed reviews on durability
• Some customers only received one wrap

Bottom Line

Sanabul Elastic Boxing Hand Wraps are 180 inches long and feature an elastic fabric. They are positively reviewed by customers who really enjoyed the affordable price point, stretchy fabric and that the wraps are machine washable. However, they did note that the colors bleed even after multiple washes. There were also mixed reviews on the durability, especially the stitching around the velcro.

Sanabul Hand Wraps are your go-to option if you want a secure fit at an affordable price point. These Sanabul wraps are available on Amazon for under $10 and have a ton of colors to choose from. 

Matt Dustin, NASM-CES, PN1-NC, and GGR expert product tester, used these hand wraps for several boxing training sessions before giving his full review. Matt immediately noticed the cotton and nylon blend was thin and had a ton of elasticity, which is what makes them a Mexican-style hand wrap. 

Not all folks like the thin, stretchy Mexican-style wraps, so it’s up to your personal preference on what  you’ll go with. Matt scored the materials and durability of the Sanabul wraps 3 out of 5 stars. “They feel decent, but I question the durability of such thin material. I also think the thumb loop would be the first feature to wear out since you’ll probably put a lot of torque on the stitching of that loop,” says Matt. 

While Matt may have concerns on longevity, he thought these wraps provided ample wrist support. He gave the Sanabul wraps 4 out of 5 stars for support and performance. 

“The wraps didn’t loosen at all,” says Matt. “On their own, I didn’t feel like I had a ton of knuckle protection, but once I put on boxing gloves my hands felt super stable.”

RELATED: Kettlebell HIIT Workout

Best Gel Boxing Hand Wraps: Hayabusa Quick Gel Hand Wraps

Good for: Folks who want wraps that go on and off like a glove

Hayabusa

Hayabusa Quick Gel Hand Wraps

GGR Score: 3.98

Check Price

Product Highlights

* Glove and wrist wrap style hand wraps  * Features: Gel/foam knuckle padding, 36 inch Mexican style stretch wrist wrap, and overlock stitching for durability  * Sold as pairs  * 6 colors and 4 sizes

Pros & Cons

Pros

• Machine wash and dry
• Glove style quick wrap
• Available in 6 colors and 4 sizes
• Free shipping

Cons

• Less customizable fit than traditional hand wraps
• Some reviewers found finger holes too tight

Bottom Line

The Hayabusa Quick Gel Boxing Hand Wraps feature a non-traditional glove style with a 36 inch wrist wrap. Due to the glove style the fit is not as customizable as traditional hand wraps, however, they are much easier and quicker to get on and off. Customer reviews liked the ease of use and knuckle padding. Some customers found the finger holes to be too tight to comfortably use.

If you’re looking for gel hand wraps versus traditional wraps, the Hayabusa Quick Gel Hand Wraps are our No. 1 recommendation for speed bag work or under boxing gloves on a heavy bag. These slip on and off like a glove and offer a super quick wrap alternative to traditional hand wraps. 

Once the glove goes on, you’ll feel the gel padding framing your knuckles and you’ll use the 36-inch wrist strap for additional support around your wrist. Matt Dustin, NASM-CES, PN1-NC, and GGR product tester, appreciated the breathable polyester glove material and the gel padding. 

“These gel wraps felt so good to wear and use for the speed bag and shadow boxing. They also feel pretty durable, and the only feature I could see getting worn out over time is the Velcro closure,” says Matt, who scored these gloves 4 out of 5 stars for materials and durability. 

That said, he thought the glove material felt a little rough on his palms saying, “The padding is great, but the glove material feels a little rough on the inside. It’s not bad, but it could be better.”

During his boxing session with the Hayabusa gel wraps, Matt noticed there wasn’t nearly as much protection and stiffness from the gloves compared to traditional wrist wraps. “There isn’t as much support, but these are more about padding and knuckle protection with the huge gel cushion over the knuckles,” says Matt. 

Additionally, Matt appreciates the modern look, multiple colorways to choose from, sizes ranging from small to extra large, and a size guide to help you pick. For aesthetics, he rates these glove wraps 5 stars. 

RELATED: Circuit Training Exercises

Best Cotton Boxing Hand Wraps: BOXRAW Hand Wraps

Good for: Anyone looking for a stretchy (mostly) cotton boxing wrap

BoxRaw

BoxRaw Hand Wraps

GGR Score: 4.04

Check Price

Product Highlights

* Elastic boxing hand wraps  * Features: Stretch cotton blend, hook and loop closure, thumb lock loop, velcro fastening, and included carrying/washing bag * Sold as pairs  * Available in 120 or 180” length and 9 different colors

Pros & Cons

Pros

• Available in 2 lengths
• 9 colors available
• Wash and carrying bag included

Cons

• Multiple colors out of stock
• Care instructions not listed
• Thin fabric according to reviews

Bottom Line

BoxRaw Hand Wraps are available in two lengths and use a stretch cotton blend. They are positively reviewed by customers who found them to be high quality and comfortable. Some customers did find the fabric too thin. Care instructions are not listed however, a mesh wash and carry bag is included with purchase, so we assume they are machine washable in the mesh bag.

The best cotton hand wraps go to BOXRAW. While these are not 100% cotton (because it’s a cotton and polyester blend and the wrist strap closure is rubber), they offer a high-quality and super soft option for hand wrapping. 

I tested the BOXRAW wraps and immediately noticed the thin stretchy material. I scored the material and durability 4 out of 5 stars, because the material is on the thinner side, which I like (and it’s more gauze-like) but the thin material and open weave may lack durability. 

However, these BOXRAW wraps are everything you need from a traditional hand wrap. The cotton blend gives you enough stretch to wrap to your personal preference, with pliability to wrap between fingers your and around your knuckles. 

I also generally like the way they look and gave these a 5-star rating for aesthetics. There were tons of colors to choose from on the BOXRAW website and the Velcro closure has a solid aesthetic with a raised rubber logo and clean lines. 

Although I really liked using these hand wraps under a pair of boxing gloves and for boxing workouts, I have a few callouts. First, these are a bit pricey at $19 per pair and they frequently go out of stock. Second, I didn’t appreciate that the BOXRAW website doesn’t have a direct way of reaching customer service other than a general inquiry form. But there is a 30-day return policy if you were not satisfied with your purchase. 

RELATED: Agility Ladder Workouts 

Best Boxing Hand Wraps for Beginners: Venum Gel Pro Wrap

Good for: Beginners looking for quick wrap options 

Venum

Venum Kontact Gel Gloves Wraps

GGR Score: 4.04

Check Price

Product Highlights

* Glove style and wrist wrap style hand wrap  * Features: Gel Shock System hand protection, elastic and neoprene construction, hook and loop closure, and 90 inch wrist wrap  * Sold in pairs

Pros & Cons

Pros

• Glove style quick wraps
• Gel padding for hand protection
• Easy to use according to reviews

Cons

• Fit not as customizable as traditional hand wraps
• Care information not listed
• Mixed reviews on comfort and durability
• Only available in 1 size

Bottom Line

Venum Kontact Gel Glove Wraps are a glove and wrist wrap style hand wrap. They are easier to get on and off than traditional wraps. They are only available in 1 size, which may have led to the very mixed reviews on the comfort of these hand wraps. The durability of these wraps also had mixed reviews with some customers noting the stitching tends to come undone after repeated use.

The Venum Gel Pro Wraps are great for beginners and experienced boxers alike. Our testers highly recommend these glove-style wraps for beginners because they are easy to put on, offer a gel knuckle guard, and can go under boxing gloves. 

Caine Wilkes, USAW-L1 and GGR expert tester, used the Venum gel wraps alone on the speed band and under a pair of gloves for heavy bag work. He says the neoprene material is comfortable on the skin and the gel padding will absolutely reduce impact to the knuckles. 

However, Caine is a large guy with pretty big mitts. He had to squeeze his hands into the one-size-fits-all glove. “The fact that these gel wraps are one size is disappointing. They are pretty solid wraps, but people with big hands will have to look elsewhere,” says Caine. 

Caine also notes that while these wraps are supportive, they don’t offer support around the thumb. For that reason, he scored the Venum wraps 4 out of 5 stars for support and performance. But, if you want more support around the thumb, you’ll have to use part of the 90-inch wrist strap around your joint (in addition to your wrist, of course).

Lastly, Caine says the Venum Gel Glove Wraps just look cool. The snake head logo is eye-catching and there are a few colorways to choose from, including a camo print.

RELATED: Benefits of HIIT

How We Picked and Tested the Best Boxing Hand Wraps

To test the best boxing hand wraps on the market, our team first started with internet research to find the most popular and most recommended wraps. From there, we made a short list of hand wraps we actually ordered. When our testers actually unboxed, wrapped their hands, and went through boxing workout this is what they had to consider: 

• Materials and durability: Our testers scored hand wraps based on the type of cloth, stitch quality, and overall durability. Low scores went to wraps that showed wear and tear after a few boxing sessions; high scores were reserved for quality construction. 
• Aesthetics: Although boxing hand wraps will likely be worn under a pair of boxing gloves, our testers scored the overall look based on color options, designs, and extra features. 
• Support and performance: Low scores were given to wraps that were flimsy and offered little to no support. High marks were given to hand wraps that completely stabilized the wrist on our testers. 
• Comfort: Most of the hand wraps we tested score high for comfort because hand wraps aren’t really meant for comfort. Testers docked scores if there were unusual and uncomfortable features, itchy materials, or didn’t provide enough flexibility to re-wrap your hands (like a gel wrap). 
• Price: Most hand wraps we researched and purchased for this roundup were priced under $20. We gave the best scores to hand wraps priced under $10. 
• Customer experience: Testers have to score each company based on shipping fees, return policies, and ability to get in touch with customer support if needed. 
• Customer reviews: Our experts use customer reviews to evaluate their own experience and gauge whether it is similar or highly contrasted. 

Benefits of Boxing Workouts

If you’re not quite ready to select “add to cart” on a pair of boxing hand wraps, let’s cover the benefits of wearing wraps and boxing training sessions in general. 

Hand Protection and Wrist Support

Whether you’re an at-home heavy bag hitter or a Muay Thai wannabe, hand wraps are an essential part of the boxing experience. Wraps, when used correctly, can offer support to your entire wrist, reduce impact to your joints, and provide knuckle protection from direct contact with punching bags (or a sparring partner). 

Full-Body and High-Intensity 

Speaking as a personal trainer, I’m a fan of any HIIT (high-intensity interval training) exercise that incorporates your entire body—and boxing is exactly that. But what is HIIT? Any form of exercise with short bouts of near-maximal effort is considered HIIT-style training, according to a 2021 review¹ which looked at HIIT workouts as far back as the 1920s.  

Plus, boxing is not just your arm throwing punches, you have to use your glutes and core muscles to drive power to every punch, you have to recoil every hit with your shoulders and back muscles, and you have to use your legs for bounding, jumping, and staying light on your feet. 

Boxing Workouts Can Improve Cardiovascular Health 

Because boxing is ultimately a mode of HIIT, it may not come as a surprise that habitual boxing workouts can improve your cardiovascular health and VO2 max. If you’re wondering what VO2 max is, it’s essentially a measurement of how much oxygen you can intake during exercise (along with blood flow), which is an indicator of heart health and tolerance to exercise. 

In a recent review published by the International Journal of Environmental Research and Public Health¹, multiple studies reference the fact that HIIT-style training can increase VO2 max with sessions as short as 15 minutes, however these studies weren’t specifically based on boxing workouts. 

That said, in a 2015 study² researchers compared high-intensity boxing training to walking workouts in two groups of larger adults over the course of 12 weeks. The walking group didn’t have significant improvements, but the boxing group improved blood pressure, body fat percentage, and VO2 max. 

RELATED: VO2 Max Calculator

Boxing Can Boost Mood

Do you need a form of exercise with an extra side of stress relief? Martial arts and boxing classes with heavy bags, speed bags, or kickboxing provide cardiovascular benefits like elevating your heart rate with the added benefit of serving up a great punch. That’s what I call blowing off steam. 

A 2023 review from the American Journal of Lifestyle Medicine³ looked at the benefits of boxing and found non-sparring, non-contact boxing classes positively influenced mental health, overall mood, self-esteem, symptoms of anxiety, post-traumatic stress disorder, and even schizophrenia. 

Hand Wraps for Boxing Buying Tips

In pro boxing and MMA, fighters typically use gauze and tape, but it’s not a practical (or reusable) option for the average home gym owner. If you’ve had some experience with boxing classes, using a punching bag, or wearing wraps and gloves, we suggest choosing a cotton blend wrap with Velcro closure that you can wrap yourself and customize the fit and whether you want the wraps between the fingers or just spun around the knuckles. 

If you’re brand new to boxing, a gel wrap is going to be an easy and quick way to protect your knuckles without the confusion of wrapping your own hands. Even if you choose to graduate from a pair of gel wrap gloves, you can always utilize them for quick bare knuckle (no gloves) sessions. 

Best Boxing Hand Wraps: FAQs

References

1. Atakan, M. M., Li, Y., Koşar, Ş. N., Turnagöl, H. H., & Yan, X. (2021). Evidence-Based Effects of High-Intensity Interval Training on Exercise Capacity and Health: A Review with Historical Perspective. International Journal of Environmental Research and Public Health, 18(13), 7201. https://doi.org/10.3390/ijerph18137201 
2. Cheema, B. S., Davies, T. B., Stewart, M., Papalia, S., & Atlantis, E. (2015). The feasibility and effectiveness of high-intensity boxing training versus moderate-intensity brisk walking in adults with abdominal obesity: a pilot study. BMC Sports Science, Medicine & Rehabilitation, 7, 3. https://doi.org/10.1186/2052-1847-7-3
3. Bozdarov, J., Jones, B. D. M., Daskalakis, Z. J., & Husain, M. I. (2022). Boxing as an Intervention in Mental Health: A Scoping Review. American Journal of Lifestyle Medicine, 17(4), 589–600. https://doi.org/10.1177/15598276221124095 

In this Whoop vs Oura comparison, I’ll explain everything you need to know about two of the most popular screenless trackers to help you choose the perfect option. 

Whoop 4.0

Whoop 4.0

GGR Score: 4.5

Check Price

Product Highlights

• Fitness tracker without display
• Whoop app delivers data
• Tracks blood oxygen, skin temperature, and heart rate
• Also tracks sleep metrics

Pros & Cons

Pros

• 24/7 physiological data available
• Offers more in-depth metrics than most other fitness trackers
• Comes with a “coaching” feature to tell you when to train and when to rest
• Comfortable to wear
• App is user-friendly

Cons

• Monthly membership fee required
• No step counter
• No watch face or display

Bottom Line

If you’re someone who takes their training seriously, the Whoop 4.0 could be an effective tool for you to use.

Oura Ring

Oura Ring

GGR Score: 4.2

Check Price

Product Highlights

• Measures your heart rate, oxygen saturation levels, and skin temperature
• Over time, it can track your sleep patterns and suggest improvements
• Battery lasts 7 days and can fully charge in 20 minutes
• Can help you find your balance between activity and recovery
• Water resistant up to 100 m

Pros & Cons

Pros

• Long battery life
• Fast charging
• No membership required

Cons

• May develop scratches with daily wear
• Limited statistics without membership
• Comparably expensive

Bottom Line

If you are looking for a fitness tracker that is more subtle and sleek than a traditional wrist tracker, the Oura Ring is a great alternative option.

Whoop vs Oura Comparison Chart

Quick Look: Whoop vs Oura

Both Whoop and Oura offer discreet, screen-free options for monitoring your health markers, sleep, activity, and more. The Oura Ring offers a bit more tracking than Whoop, but it’s more expensive, and the ring may get scuffed if you’re regularly lifting weights. We haven’t tested the Oura Ring 4 yet, but we’ve extensively tested the Oura Ring 3, so feel free to read our full Oura Ring Review.

On the other hand, the Whoop is more affordable, durable, and less likely to be damaged during regular use, but it doesn’t track quite as many features as the Oura Ring. If you want to take a closer look, check out our in-depth Whoop 4.0 review.

Who Should Buy the Whoop

• Anyone looking for an affordable, durable fitness and activity tracker
• Those who don’t need to track their step count
• People who prefer a wrist- or arm-based device

Who Should Buy the Oura Ring

• Those who want to track as many metrics as possible
• People who don’t mind wearing a ring all day and night
• Anyone who prefers a lower monthly membership fee

Key Similarities Between Whoop and Oura

• Both trackers are controlled by your phone
• Both track sleep, heart rate variability, and blood oxygen
• Both the Whoop and Oura Ring have a long battery life
• Whoop and Oura both require a monthly subscription fee
• Both fitness gadgets are designed to help you manage sleep and recovery
• Both have great functionality and easy-to-use apps
• Whoop and Oura can be used with both iPhones and Android devices

Important Differences Between Whoop and Oura

• The Whoop doesn’t offer step tracking
• The Oura Ring tracks steps
• The Oura’s battery life is nearly twice as long
• The Oura can only be worn on your fingers
• The Whoop 4.0 is available in 35+ colors, and Oura Ring is available in 6 colors

Fitness Tracking

Both the Whoop 4.0 and Oura Ring do a good job of tracking your workouts, but they don’t offer the same data as typical fitness trackers. If you’re looking for an overall picture of your lifestyle, including activity, recovery, sleep, and more, they’re great options. For example, both Whoop and Oura provide a daily readiness score, which helps you plan your daily activity based on how recovered you are.

The Whoop is much more discrete and comfortable, as it can be worn on your wrist with the default strap or moved to your bicep with an upper arm band. This may be beneficial if you need an activity tracker that doesn’t get in the way of your wrists. You may not be bothered by this, but certain activities like lifting with straps or training in various martial arts require your wrists to be empty. 

However, one glaring omission from Whoop 4.0 is the ability to track steps, which many want to monitor each day. I’ve seen people wear a Whoop on one wrist and something like a Fitbit or cheap pedometer on the other, but this seems a bit excessive for most. 

Those who want advanced exercise metrics may not be thrilled with either option. Whoop and Oura track your daily activity and strain over the day, but they won’t provide things like pacing, tempo, target heart rate, or time spent working out in real time the way other smartwatches like an Apple Watch or Garmin might. 

RELATED: The Best Apple Watch

The Oura Ring also tracks your health and fitness, including your daily step count. However, many don’t want to lift weights with a ring, as barbells and dumbbells will quickly scratch it. You may not be able to wear the Oura Ring during your lifting sessions, leaving you no way to track them.

Sleep Tracking

One of the main reasons people may consider an Oura or Whoop is the ability to have non-invasive, non-disruptive sleep tracking. While many larger fitness tracker watches often have large screens, buttons, and lights that may be distracting, Whoop bands and Oura rings are very discreet and easy to fall asleep with. 

Both provide accurate sleep data, measuring things like light sleep, deep sleep, REM sleep, total sleep time, and more.

The Oura ring has even been studied for its accuracy. A 2024 study¹ published in Sleep Medicine compared the Oura Ring’s accuracy to a multi-night sleep study in a lab and found that it showed good accuracy when measuring time spent in various sleep phases. However, we have to point out that Oura may have had some financial influence on this study.

The Whoop wristband has also been studied for sleep accuracy, and the authors of this 2020 study² found that Whoop can provide a reasonable method for estimating sleep if bedtimes are manually entered into the Whoop app.

Both can be very accurate compared to a professional sleep study, but the Oura Ring seems just a bit better because it doesn’t require you to manually enter your sleep and wake times in the Oura app. Both Whoop and Oura provide valuable sleep graphs in the app, showing you a timeline of your sleep (or lack thereof) throughout the night and your daily sleep score. 

RELATED: Oura Ring vs Apple Watch

Health and Wellness Metrics

When it comes to tracking health and wellness, both devices do a good job of tracking your overall activity. However, they certainly place more of a focus on recovery, using biometrics like heart-rate variability (HRV), resting heart rate (RHR), respiratory rate, sleep duration, blood oxygen levels, and more. 

If you’re looking for real-time data on your wrist, such as heart rate, rest times, running pace, and more, you may want to opt for a tracker with a screen, like one of the best Garmin fitness trackers. However, if you simply want health tracking that monitors your overall wellness, sleep, and recovery, Whoop and Oura are great options to consider. 

They both focus on your recovery and stress levels, using various metrics to calculate a recovery score based on your recovery data. This can help you manage your weekly training volume, as well as see the impact of things like alcohol and caffeine on sleep and recovery. 

Menstrual Health

For people who menstruate, both devices can track your cycle and provide recommendations. Whoop’s Menstrual Cycle Insights feature tracks your sleep and recovery during your cycle. It offers personalized suggestions, like an extra rest day if Whoop learns that your cycle interferes with recovery. 

While Oura doesn’t offer as many tailored suggestions based on your cycle, it offers an advanced cycle tracker instead. Based on your body temperature fluctuations, Oura can monitor hormone changes to predict when your cycle will start and tell you which phase of your menstrual cycle you’re currently in.

Battery Life

If battery life is a concern, both devices have a multi-day battery that allows you to go several days without needing a charger. This is a great feature compared to other popular trackers like the Apple Watch, which has a battery life of 18 hours. 

Your exact battery life may vary, but Whoop’s battery life should last 4-5 days, while Oura’s battery life can last up to 8 days without a charge.

Company Policies

Oura provides a 30-day return policy and a 1-year warranty, so your device is covered for the first year. 

On the other hand, Whoop is more focused on the subscription model. The device is free with an active membership, though extra fees apply for any color besides Onyx, the standard black band. As long as you have an active membership, Whoop offers a lifetime warranty and will replace a defective sensor or battery pack that stops working after normal use. 

However, if you damage or break the sensor or battery or make any unauthorized modifications, you’ll have to purchase a replacement from the Whoop store yourself. 

Both Whoop and Oura are also sold at various retailers like Amazon, which may have different return policies.  

RELATED: RingConn vs Oura

Final Thoughts

If you’re looking for a great fitness tracker that doesn’t have a distracting screen and can track the most important health metrics, like sleep, recovery, heart rate variability, and more, both Whoop and Oura offer great options. 

The Oura features a ring design that doesn’t look like a tracker and has a longer battery life, but it may get in the way if you’re regularly lifting weights. On the other hand, the Whoop won’t be in the way of most activities and can sit comfortably on your wrist or bicep, but it’s missing some of the fitness tracking features Oura has, like step tracking. 

The best choice really comes down to personal preference. If you want to track your steps and don’t mind wearing a ring all day, the Oura is a great choice. However, if you don’t need step tracking and want something that won’t interfere with lifting, the Whoop 4.0 may be the better choice. 

• The Whoop has a higher monthly membership fee, but the device is included. 
• The Oura Ring is more expensive upfront but has a cheaper monthly membership. 
• Both do a great job tracking sleep, heart rate, and recovery, but only the Oura Ring has a built-in step tracker. 

Whoop vs Oura: FAQs

References

1. Svensson, T., Madhawa, K., Nt, H., Chung, U. I., & Svensson, A. K. (2024). Validity and reliability of the Oura Ring Generation 3 (Gen3) with Oura sleep staging algorithm 2.0 (OSSA 2.0) when compared to multi-night ambulatory polysomnography: A validation study of 96 participants and 421,045 epochs. Sleep medicine, 115, 251–263. https://doi.org/10.1016/j.sleep.2024.01.020
2. Miller, D. J., Lastella, M., Scanlan, A. T., Bellenger, C., Halson, S. L., Roach, G. D., & Sargent, C. (2020). A validation study of the WHOOP strap against polysomnography to assess sleep. Journal of sports sciences, 38(22), 2631–2636. https://doi.org/10.1080/02640414.2020.1797448

However, one interesting supplement that’s gaining popularity is colostrum. Similar to whey and casein protein, colostrum is sourced from cow’s milk and is packed with important nutrients like protein, fatty acids, and antioxidants. 

If you’ve never heard of this colostrum or aren’t sure what it does, I’ve got you covered. In this guide, I’ll share some important colostrum supplement benefits, who should use it, and how to get started.

Key Takeaways

• Colostrum has been shown to increase upper and lower-body strength¹, lean muscle mass, and muscle thickness in athletes. 
• Colostrum is the first bit of cow’s milk secreted after giving birth that contains higher levels of protein. 
• Colostrum is often referred to as “first milk” and “bovine colostrum.”
• Colostrum supplements come in powder and pill form. For protein supplementation, the recommended dose is 20 to 60 grams. 

What is Colostrum?

Thanks to social media, colostrum supplements are becoming quite popular. These pills and powders claim to boost the immune system, skin health, gut health, muscle recovery, and more.

RELATED: ARMRA Colostrum Review

Before we get into the research-backed benefits of colostrum, let’s first look at what it is. Colostrum is the first breast milk produced by the mammary glands after birth. It contains a high amount of bioactive compounds like antioxidants, antibodies, and cytokines to strengthen the immune system of newborns. 

Colostrum is rich in protein, carbohydrates, and enzymes like lactoferrin, which helps protect against bacteria. It also contains insulin-like growth factor 1 (IGF-1), which helps support bone and tissue growth.

Most dietary supplements use colostrum sourced from cow’s milk, but you don’t need to be a newborn calf to benefit from it, as humans also produce it. Breastfed babies require additional nutrients in the days after they’re born, and colostrum is produced during those first few days.

Similar to human colostrum, bovine colostrum has been shown² to be rich in nutrients, immunoglobulins, peptides with antimicrobial activity, and growth factors that are important for the development and immune health of baby calves.

Colostrum Supplement Benefits

Bovine colostrum may support baby cows, but is it useful for humans? According to the clinical trials, yes. Here are some of the most important health benefits of colostrum supplementation. 

May Improve Gut Health

One of the most important benefits of colostrum is its ability to improve gut health. Many of these supplements claim to reduce bloating and heartburn, strengthen the gut barrier, and resolve digestive issues. 

The lining of our small intestine is meant to keep toxins and bacteria out of our bloodstream, but it can develop leaks, allowing these harmful substances to enter our blood and cause side effects. This increased intestinal permeability is usually referred to as “leaky gut,” and colostrum is often used to strengthen this barrier and relieve symptoms. 

A 2021 systematic review³ published in Nutrients looked at the impact of supplementing with bovine colostrum to address leaky gut and found substantial evidence that it can reduce inflammatory bowel disease, as well as incidences of colitis and infectious diarrhea.

May Increase Strength and Muscle Recovery

Colostrum is a dairy protein similar to whey and casein. It’s often used as a protein supplement to support muscle growth and strength gains, especially when paired with a regular workout routine.

Research shows¹ that using this supplement alongside resistance training increased bench press strength, muscle thickness, lean tissue mass, bone mineral content, and cognitive scores. However, the study compared colostrum to whey protein, and both groups experienced the same gains. 

The authors concluded that while colostrum certainly helps with muscular growth and recovery, which can improve exercise performance, it’s not any better than whey protein. Whey is almost always significantly more affordable than colostrum and may be a better choice for those purely focused on muscle growth.

RELATED: How Much Protein Do I Need?

May Support Immune Health

Colostrum is rich in nutrients that support immune health, as newborn humans and baby cows often have weakened immune systems. Many people use these supplements for a healthy immune response, as colostrum decreases inflammation and may create several metabolic changes.

A 2023 study⁴ published in Nutrients looked at the effect of drinking colostrum-enriched milk in older adults and found positive results. The authors concluded that “consuming bovine colostrum milk may induce metabolic changes and reduce the expression of various pro-inflammatory mediators, thus improving the immune function in older adults.”

This also may be due to the levels of immunoglobulin G (IgG) and immunoglobulin A (IgA), two immunoglobins that help protect newborns from bacteria, pathogens, and infection.

This study wasn’t performed directly on the supplement form, but we can likely expect the same anti-inflammatory, immune-boosting results from using a pill or capsule.

Colostrum for Muscle Growth 

Muscle growth is one of the most sought-after benefits of bovine colostrum. After all, colostrum comes from the same source as whey protein, one of the most popular supplements, and as it’s richer in nutrients, you may expect great results. 

While research has shown that bovine colostrum supplements improve strength and lean muscle tissue¹, there’s one caveat. The study compared colostrum to whey protein, and both groups had similar outcomes. The study also used 60 grams of colostrum compared to 38 grams of protein, and given the high cost of colostrum, taking 60 grams per day would be prohibitively expensive for most. 

RELATED: 8 Whey Protein Benefits

This means that while we can certainly claim that colostrum helps muscle growth, we can’t say it’s any better than regular whey protein. Considering it’s significantly more expensive, it may not make the most sense to rely on it as your primary source of protein, though adding it to your supplement stack certainly won’t hurt.

Colostrum Supplements for Athletes and Bodybuilders

Given that colostrum isn’t any better than whey protein powder for muscle growth, should athletes, bodybuilders, and fitness enthusiasts who want to build muscle consider using it? Depending on your goals, yes. 

In addition to supporting muscle growth, colostrum has been shown to support a healthy gut³ and robust immune system⁴. This may be quite useful for anyone looking to build muscle or lose fat, especially bodybuilders who go through alternating phases of intentional weight gain and weight loss. 

During traditional bulking seasons, bodybuilders are on a quest to build muscle and often have to eat large amounts of food to gain weight, which isn’t easy on the digestive system. Colostrum may relieve IBS, diarrhea, and other digestive issues that come with excessive food intake. 

When it’s contest prep season, bodybuilders need to get very lean, often eating low levels of food and losing as much body fat as possible. Many bodybuilders find that constant dieting can leave them feeling tired and worn out, which is the perfect time to boost the immune system with colostrum. 

Athletes may also benefit from the enhanced immune system, though it may not directly increase athletic performance. A 2023 study⁵ found that colostrum protected against upper respiratory infection in athletes, making it a useful supplement for those who are regularly exposed to germs and bacteria from other people.

How to Take Colostrum for Muscle Growth 

If you’re considering adding bovine colostrum to your supplement stack for muscle growth, keep a few things in mind. 

First, the study that showed similar muscle growth results as whey protein¹ compared 60 grams of colostrum to 38 grams of whey protein. Even if the two products cost the same, you’d need more colostrum than whey protein, but colostrum is significantly more expensive. 

RELATED: How Much Protein Do You Need to Build Muscle?

Because of this, you may want to use whey protein as your main protein source and add colostrum for its gut health and immune system benefits. Relying on colostrum to provide enough protein for muscle growth could quickly become very expensive. 

The optimal dosing is unclear. Some studies have shown positive benefits from as little as 500 milligrams per day, while other studies used up to 60 grams per day. Most colostrum supplements are sold in 1- to 3-gram doses. 

Benefits of Colostrum: Final Thoughts

While still a lesser-known supplement, bovine colostrum has many potential benefits. It can boost immunity, support a healthy gut microbiome, and boost muscle growth. It’s sourced from cow’s milk, just like whey and casein protein, though it’s significantly more expensive compared to most protein supplements. 

If you struggle with gut health issues like bloating or IBS, or you want to strengthen your immune system, colostrum is a great supplement to add. There are some benefits of colostrum for athletes, but if you’re primarily focused on strength and muscle, you may want to stick with whey protein instead.

• Colostrum is produced in the first few days after giving birth and is rich in protein, antioxidants, and antibodies. 
• While colostrum is a powerful tool to improve gut and immune health, using it for muscle growth could be very expensive. 
• The recommended dose of colostrum varies greatly from study to study, but benefits have been shown using doses ranging from 500 milligrams to 60 grams.

Benefits of Colostrum: FAQ

References

1. Duff, W. R., Chilibeck, P. D., Rooke, J. J., Kaviani, M., Krentz, J. R., & Haines, D. M. (2014). The effect of bovine colostrum supplementation in older adults during resistance training. International journal of sport nutrition and exercise metabolism, 24(3), 276–285. https://doi.org/10.1123/ijsnem.2013-0182
2. Playford, R. J., & Weiser, M. J. (2021). Bovine Colostrum: Its Constituents and Uses. Nutrients, 13(1), 265. https://doi.org/10.3390/nu13010265
3. Chandwe, K., & Kelly, P. (2021). Colostrum Therapy for Human Gastrointestinal Health and Disease. Nutrients, 13(6), 1956. https://doi.org/10.3390/nu13061956
4. Ooi, T. C., Ahmad, A., Rajab, N. F., & Sharif, R. (2023). The Effects of 12 Weeks Colostrum Milk Supplementation on the Expression Levels of Pro-Inflammatory Mediators and Metabolic Changes among Older Adults: Findings from the Biomarkers and Untargeted Metabolomic Analysis. Nutrients, 15(14), 3184. https://doi.org/10.3390/nu15143184
5. Baśkiewicz-Hałasa, M., Stachowska, E., Grochans, E., Maciejewska-Markiewicz, D., Bühner, L., Skonieczna-Żydecka, K., & Hałasa, M. (2023). Moderate Dose Bovine Colostrum Supplementation in Prevention of Upper Respiratory Tract Infections in Medical University Students: A Randomized, Triple Blind, Placebo-Controlled Trial. Nutrients, 15(8), 1925. https://doi.org/10.3390/nu15081925

RELATED: What is the Keto Diet? 

MCT oil usually contains one or a combination of the main triglycerides that help the body produce ketones, caproic acid, caprylic acid, capric acid, and lauric acid. We’ll talk more about these later, but the long and short (no pun intended) is that their chemical structure allows them to behave differently than regular fats or long-chain triglycerides. 

Please recognize that, despite what you may have heard, MCT oil is not in the same category as healthy fats like olive oil in terms of keeping the heart healthy. So, they should be consumed sparingly and after getting some medical advice from your primary care physician. 

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.

Best MCT Oil

• Best MCT Oil Overall: Sports Research Organic MCT Oil
• Best MCT Oil for Weight Loss: Nutricost MCT Oil Softgels
• Best MCT Oil for Brain Function: Onnit MCT Oil
• Best MCT Oil for Coffee: Bulletproof Brain Octane C8 MCT Oil
• Best MCT Oil Powder: BUBS Naturals MCT Oil Powder
• Best Organic MCT Oil: Performance Lab MCT Energy Oil
• Best Budget MCT Oil: Nature’s Way Organic MCT Oil
• Best MCT Oil for Keto: Garden of Life MCT Oil

Best MCT Oil Overall: Sports Research Organic MCT Oil

Good for: Those who want a tasteless oil that’s third-party tested

Best Overall

Sports Research Keto MCT Oil

GGR Score: 3.87

Check Price

Product Highlights

* Liquid coconut oil medium chain triglyceride (MCT) supplement  * Contains C8, C10, and C12 fatty acids  * Listed benefits: Brain and body fuel

Pros & Cons

Pros

• ubscribe and save 15% and free shipping
• Certified vegan, USDA organic, and Non-GMO project verified
• Third party tested and Informed Choice certified
• Made in a cGMP-compliant facility
• Keto friendly
• Available in multiple sizes and individual packets

Cons

• May create stomach discomfort according to customer reviews
• Only use with metal, glass, ceramic, HDPE plastics containers – MCT oil can dissolve some plastics/styrofoam
• Not suitable for customers allergic to tree nuts
• Mixed reviews on effectiveness and mixability especially with hot liquids

Bottom Line

Sports Research Organic MCT oil is derived from coconut oil and features a combination of C8, C10, and C12 fatty acids. Customer reviews were mixed for effectiveness and mixability. Multiple customers discontinued use to due to digestive symptoms like diarrhea.

Having been founded in Southern California in 1980, Sports Research is a family-owned company that has been previously explored many times by our team. Sports Research is trusted by athletes for having plenty of third-party tested products, and their MCT Oil is no different. 

RELATED: Sports Research Whey Protein Review

Sports Research Organic MCT Oil is USDA-certified organic and third-party tested by Informed Choice; it’s also non-GMO and gluten-free. To understand how their oil is composed, we need to understand the different types of MCTs there are:

• C6: Caproic acid
• C8: Caprylic acid
• C10: Capric acid
• C12: Lauric acid

The difference in names and numbers simply denotes how many carbon molecules each fatty acid chain contains. Sports Research makes a point to highlight that it includes MCTs from C8, C10, and C12 primarily, likely because studies show¹ these, in particular, are more easily digested and more efficient as an energy source. 

We had GGR Senior Staff Writer Caine Wilkes, OLY, USAW-L1, test Sports Research Organic MCT Oil. He rated the taste—or the lack thereof—a 4.5 out of 5. “It’s unflavored and mostly flavorless, even when I tried taking it straight, so it’s pretty easy to mix into other drinks  or smoothies,” Caine reports. 

“I was also expecting a coconut flavor that never came. That said, it’s super oily, so it might be best to mix it in your morning coffee.” We scored it a 4 out of 5 for both texture and solubility.

RELATED: Mushroom Coffee Benefits

As far as ease of use, Caine gave a 3 out of 5. “The oil comes out very quickly, and you have to squeeze the bottle to get it out, so it’s a bit difficult to measure it out into a tablespoon without making a mess.”

We do like that Sports Research uses organic ingredients and C8, C10 and C12 fatty acids for a more diverse MCT profile. It’s also great that the MCT oil isn’t derived from palm kernel oil, which contributes to deforestation. 

Best MCT Oil For Weight Loss: Nutricost MCT Oil Softgels

Good for: People who want to want the health benefits of MCT Oil Supplements without the excess calories

Best for Weight Loss

Nutricost MCT Oil Softgels

GGR Score: 4.6

Check Price

Product Highlights

* Softgel medium chain triglyceride (MCT) supplement * Features C8 and C10 fatty acids  * 1,000 mg MCT oil per softgel  * Keto friendly

Pros & Cons

Pros

• More affordable than liquid MCT supplements – less than $0.40 per serving
• Made in a GMP compliant facility
• 60 day money back guarantee
• Third-party tested
• Gluten-free, non-GMO, and keto friendly
• Alternative for people that don’t want liquid or powder

Cons

• Less MCT oil per serving than competitors – Only 3,000 mg
• Softgel features gelatin
• Source of MCT oil isn’t listed

Bottom Line

Nutricost MCT oil softgels provide an alternative for customers that dislike liquid and powder forms. However, Nutricost does not provide information on the source of MCT oil which frustrated many customers.

Nutricost is a solid brand for people trying to get health and wellness supplements on a budget, but the reason we chose their MCT oil capsules for this category is because of the low calorie count. For one serving, there’s only 25 calories. 

So, if you’re looking for something keto-friendly or are working to stay in ketosis for weight loss purposes, Nutricost would be an MCT oil to look at. It’s not entirely clear where the MCT oil in these softgels is sourced, but you may be able to hazard a guess that it’s derived from coconut oil as 2.5 out of the 3 grams of fat present are saturated fat.

RELATED: Best Weight Loss Supplements

The Nutricost MCT Oil Softgels were also tested by Caine Wilkes, OLY, USAW-L, who gave them a 4 out of 5 for swallowability. “While the pills aren’t wildly large, they are sizeable; about the same shape as a typical softgel and the length of a quarter,” says Caine. “There are three pills in one serving, though, so I have to say it makes swallowing them a hassle.

Caine continues by saying, “Even though I normally don’t have any issues with capsules, I could definitely see others struggling.” He gave a 5 out of 5 for taste (or lack of), stating, “They’re unflavored, so I didn’t taste anything odd while taking them.” Caine also notes that it’s kind of nice to take MCT oil in a pill form rather than having to futz around with liquid MCT oil supplements, so he scored the softgels a 5 out of 5 for ease of use. 

Before you buy, consider what goals you are trying to achieve. If you’re trying to supplement your calorie or dietary fat intake, you might want to stick with a liquid supplement, as taking three pills just to get 3 grams of fat isn’t going to be very efficient. Otherwise, Nutricost Softgels are a great way to modestly support goals such as maintaining a ketogenic diet. 

RELATED: 10 Types of Diets

Best MCT Oil For Brain Function: Onnit MCT Oil

Good for: Individuals looking for an MCT Oil with a larger amount of C8

Best for Brain Function

Onnit Coconut MCT Oil

Check Price

Product Highlights

* Liquid coconut oil medium chain triglyceride (MCT) supplement  * Listed benefits: Supports ketogenic diet and promotes energy  * Features C8, C10, and C133 fatty acids

Pros & Cons

Pros

• Subscribe and save 15%
• Gluten free and keto
• Only one ingredient – Coconut oil MCT
• Does not require refrigeration
• More affordable than competitors

Cons

• Limited customer reviews
• Only available in one size – 24 fl oz
• Not suitable for customers with tree nut allergy
• Tends to spill over when dispensing according to customer reviews

Bottom Line

Onnit’s MCT oil supplement uses 100% coconut oil. Customers liked adding the supplement to their morning coffees or smoothies. However, some noted it can be messy when dispensing due to the oil running quickly out of the cap.

Onnit MCT Oil is unflavored and lauded in customer reviews for its ease of use in smoothies and effectiveness with weight management and curbing cravings. There were mixed reviews on the taste, however, when taken plain. 

There’s limited evidence² that MCT oil can help improve brain function in those with neurodegenerative disorders like Alzheimer’s disease. However, the science is very weak regarding the effects of the benefits medium-chain triglycerides may have on the brain health of healthy individuals. 

RELATED: Onnit Alpha Brain Pre-Workout Review

That said, the brain does prefer to use glucose for sustained energy. When the body is in ketosis, however, fatty acids from foods like MCT oil can be used in the form of ketones to keep the brain running smoothly.

The reason we crowned Onnit MCT Oil the best for cognitive function is because it contains a greater percentage of caprylic acid, or C8, which helps to form ketone bodies and was the primary form of fatty acids used in studies exploring the effects of MCT oil on brain health. 

Best MCT Oil For Coffee: Bulletproof Brain Octane C8 MCT Oil

Good for: People looking for an MCT oil they can mix in nearly any beverage

Best for Coffee

Bulletproof Brain Octane C8 MCT Oil

GGR Score: 4.25

Check Price

Product Highlights

* Liquid C8 coconut oil medium chain triglyceride (MCT) supplement  * Listed benefits: Support energy, metabolism, and cognitive function  * Recommended addition to coffee, smoothies, salad dressing and more

Pros & Cons

Pros

• Available in multiple sizes and single serving packets
• Subscribe and save 20%
• 100% satisfaction guarantee – if not satisfied within 30 days can get moneyback
• No refrigeration required

Cons

• More expensive than competitors ranging from $0.62-$1.24 per serving
• Only use with metal, glass, ceramic, HDPE plastics containers – MCT oil can dissolve some plastics/styrofoam
• Not suitable for customers with a tree nut allergy
• May cause stomach upset initially

Bottom Line

Bulletproof MCT oil uses 100% coconut oil and only features C8 MCTs. According to Bulletproof pure C8 absorbs quicker and has more ketone energy than C8/10 blends. There were mixed reviews from customers about whether they could tell the difference between pure C8 and C8/10 blends.

If you’ve ever wondered where the term “Bulletproof Coffee” came from, look no further. If you are familiar with the name, you’re probably familiar with the keto diet, as the brand is nearly synonymous with it. Containing exclusively C8 medium-chain triglycerides, Bulletproof MCT Oil can be great for your brain as well as excellent in your morning coffee. 

RELATED: Bulletproof Collagen Peptides Review

Caine Wilkes, OLY, USAW-L, was once again our guy for testing the Bulletproof Brain Octane C8 MCT Oil, and he awarded it a rating of 5 out of 5 for taste. “The bottle recommends you mix it with your preferred drink, and since it’s unflavored, I think it would go into almost any drink nicely. For me, I didn’t notice any flavoring at all when it went in my coffee; I thought it tasted great,” Caine explains. 

He only gave a 3 out of 5 for solubility, however. “It’s important to remember that it is an oil, and oil is a solvent that doesn’t emulsify well in water-based drinks so I did see a lot floating on the top of my coffee, despite the coffee tasting fine.”

RELATED: How To Make Protein Coffee

This effect also led Caine to rate the texture a 4 out of 5. “The first few sips were mostly oil, so you get a lot of the oily texture of the dietary supplement,” Caine recalls. “I didn’t find it unpleasant, but I need to give a fair warning if you don’t want an oily texture with your coffee.”

Caine adds, “The spout is made for pouring, so it was easy to pour out a serving without being worried about losing control of how much comes out.” So, we gave Brain Octane C8 MCT Oil a 5 out of 5 for ease of use. We do have to note that C8 fatty acids tend to be more expensive, which would explain why Bulletproof is one of the more pricey options on our list. 

Best MCT Oil Powder: BUBS Naturals MCT Oil Powder

Good for: Individuals who prefer powdered supplements

[Product Card: 6412] [Badge: Best Powder] [Score: 4.01]

BUBS Natural MCT Oil Powder

GGR Score: 4.01

Check Price

Product Highlights

* Powder coconut oil medium chain triglyceride (MCT) supplement  * Vegan, keto, and paleo friendly  * Listed benefits: Support gut health, decrease cravings, and improved focus

Pros & Cons

Pros

• Subscribe and save 14% plus free shipping
• Gluten, soy, nut, corn, and GMO-free
• Paleo and keto-friendly
• Mixes well according to customers

Cons

• More expensive than liquid competitors – over $1 per serving
• Not suitable for customers with a tree nut allergy
• Limited custom reviews

Bottom Line

BUBS Naturals is a powdered form of MCT oil supplement. According to Bubs the powdered form is gentler on the stomach than the liquid form. Customer reviews found it mixed well into their morning coffees. However there were mixed reviews on the effectiveness.

In order to create a fluffy, ultralight powder that BUBS insists makes for a soluble product, BUBS Naturals mixes MCT oil with non-GMO tapioca starch and spray-dries the solution. This method makes for a product that’s better for your gut health and easier on your digestive system compared to MCT oil. 

RELATED: The Carnivore Diet Food List

Another benefit to having a powder is—if you’re someone who takes multiple supplements—it makes for seamless consolidation if you also take things like collagen, creatine, or protein powder. 

We had GGR Senior Editor Amanda Dvorak, CPT, test BUBS Naturals MCT Oil Powder. (She tested an old version of the formulation, but it’s the same as the Halo Creamer MCT Oil BUBS currently sells.) Amanda had some interesting feedback about the texture, which she rated a 3.5 out of 5. “I have tried this in my morning coffee, and it’s weird how it’s a powder, yet you still get some of that oily texture. I’d describe it as having some heavy cream in your morning coffee,” Amanda says. 

She also gave a 4 out of 5 for taste, elaborating, “I do add some stevia when I use this MCT powder since I prefer my coffee a bit sweeter. I’ve also used this powder in my coffee blended with a mint-chocolate-flavored protein powder for a super tasty and rich protein coffee! It was like a Starbucks Peppermint Mocha.”

Amanda also didn’t have too many issues with solubility, rating a 4 out of 5. “If you want it fully blended, you might want to use a frother if you have one, but a spoon does the trick, too.” That said, she gave a 4 out of 5 rating for ease of use. 

Be warned, though BUBS advertises itself as being nut-free, it’s still made from coconuts and even notes the dietary supplement is processed in the same facility as peanuts, almonds, milk, and fish. So, if you have allergies, it may be best to steer clear. 

Best Organic MCT Oil: Performance Lab MCT Energy Oil

Good for: Individuals who want an organic product with a simple formula

Best Organic

Performance Lab MCT Energy Oil

Check Price

Product Highlights

* Available in 1- and 2-month supplies * Ingredients to help support brain health, athletic performance, and cell energy * Cold-extracted with hexane-free technology and triple-distilled for purity * Label project certified, USDA-organic, non-GMO project verified * Features C8 and C10 fatty acids

Pros & Cons

Pros

• Third-party tested
• Vegan, non-GMO, and keto friendly
• Neutral flavor that can be mixed into coffee, smoothies, soups, or sauces
• Rated 4.7 out of 5 by reviewers

Cons

• Expensive
• Not suitable for customers allergic to tree nuts

Bottom Line

Performance Lab MCT Oil is a highly-rated liquid organic MCT oil derived from non-GMO coconuts. It’s free of gluten, synthetic additives, caffeine, artificial colors and preservatives. Most important, it’s third-party tested for purity and has several certifications.

Performance Lab MCT Energy Oil is fairly new to the MCT market, but customer reviews look promising, with most praising the taste and the energy it provides. Their official product page also features a testimonial from Sophie Alisch, a professional boxer, who praises the product’s ability to give her a calorie boost during training camps after mixing it with her meals. 

RELATED: How To Gain Weight Fast: A Registered Dietitian’s Strategy for Effective Results

We named it the best organic oil on this list due to the lack of extraneous ingredients and clean formulation. The MCT oil provided by Performance Lab is made from 100% organic coconuts, non-GMO, vegan, and contains no soy, egg, fish, shellfish, dairy, peanuts, or wheat.

With 130 calories and 14 grams of fat per serving, Performance Lab MCT oil has a macronutrient profile that is comparable with most other MCT oils on the market, with 8.6 of these grams being from caprylic acid, or C8 and 4.2 grams from capric acid, or C10.

Their website also makes a point to mention that a brain starved of glucose negatively affects focus, memory, mood, and long-range health, with ketones being the only alternative energy source to help the brain operate and power your athletic performance. 

However, we must stress that you don’t need to boost ketone production through MCT oil to get these benefits—you can just as easily eat more carbohydrates.However, if you’re on the keto diet or another specialty diet that restricts carbs, supplements like the Performance Lab MCT Oil may work for your needs. 

Performance Lab also asserts it’s been proven that MCT mitochondria support improves muscle function under high temperatures. The only studies we were able to find to support this claim were done on mice³. So, it can be safe to assume more research is needed. 

Finally, we really aren’t a fan of this oil being advertised as “allergen-free” when it clearly abides by the USDA rule of listing potential allergens under the nutrition facts and Performance Lab lists coconuts as an allergen. 

All things considered, if the price tag doesn’t bother you—you can save quite a bit from signing up for one of their subscriptions—and you value 100% organic supplements, Performance Lab is a great option. 

RELATED: Best Keto Protein Powder

Best Budget MCT Oil: Nature’s Way Organic MCT Oil

Good for: Those who want a cost-effective ways to take multiple daily servings of MCT oil

Best Budget

Nature’s Way Organic MCT Oil

Check Price

Product Highlights

* Liquid organic coconut oil medium chain triglyceride (MCT) supplement * Listed benefits: Absorbs and is converted to energy quickly, stays liquid even when refrigerated, and helps you feel full  * Features C8 and C10 fatty acids   * Recently rebranded with new packaging

Pros & Cons

Pros

• Only one ingredient – coconut oil MCTs
• Certified vegan and NON-GMO project verified
• Does not require refrigeration
• 45-day satisfaction guaranteed

Cons

• May cause stomach upset according to customer reviews
• Does not require refrigeration
• Not suitable for customers allergic to tree nuts
• Mixed reviews on effectiveness and mixability

Bottom Line

Nature’s Way Organic MCT Oil uses 100% coconut oil and features C8 and C10 fatty acids. Customer reviews are mixed on effectiveness. Multiple customers experienced stomach symptoms and had to stop using the supplement. Nature’s Way has a 45-day satisfaction guarantee so if you experience stomach issues you can get your money back.

Nature’s Way is a brand that prides itself on partnering with farmers and suppliers to create high-quality products for over 50 years, with most products being GMO-free. From enzymes to probiotics, Nature’s Way is a name most recognized in the supplement space for good reason. 

Don’t believe us? At the time of writing, Nature’s Way Organic MCT Oil is the #1 best-selling MCT Oil on Amazon and has a whopping 45,054 reviews that average 4.6 out of 5 stars. 

The recommended use of Nature’s Way MCT Oil is one to three times daily, so if you’ll be using it for ketosis often, you’ll come to appreciate this being the best budget option at barely $0.50 per serving. You can save even more by buying a bigger, 30-fluid-ounce bottle. 

Just be aware of getting carried away if one of your goals is weight management—this is still oil, after all!

Best MCT Oil for Keto: Garden of Life MCT Oil

Good for: People who are just getting introduced to low-carb supplements

Best for Keto

Garden of Life Organic Coconut MCT Oil

Check Price

Product Highlights

* Liquid coconut oil medium chain triglyceride (MCT) supplement  * Listed benefits: Quick fuel for brain and body, promotes brain health, and quickly digested and converted into energy * Features C8 and C10 fatty acids  * Appropriate for those on paleo and keto diets

Pros & Cons

Pros

• Only one ingredient – Coconut MCTs
• Paleo, keto, Non-GMO, certified gluten free, no dairy, no soy, and USDA organic
• No refrigeration required
• No artificial sweeteners, flavors, colors, or chemicals

Cons

• Customers noted the bottles sometimes leak in transit
• Not suitable for people with tree nut allergy
• Manufactured in a facility that also processes soy, dairy, tree nuts, fish, and shellfish

Bottom Line

Garden of Life Organic Coconut MCT Oil is a liquid supplement designed to quickly provide energy. Customers liked adding it to their morning cup of coffee for an added energy boost.

Garden of Life MCT Oil currently holds an average rating of 4.7 out of 5 stars on Amazon based on 1,820 customer reviews. The feedback is overwhelmingly positive, with critical reviews being mainly about some leakage on the bottle. 

RELATED: Best Keto Meal Delivery Service

The product contains only one ingredient: 100% organic coconut medium-chain triglycerides. Garden of Life recommends mixing their MCT oil with other foods such as coffee, yogurt, and even salad dressings. 

For what it is, you could argue the formulation is almost identical to pricier brands. So, if you follow or just started following a keto diet and want to dip your toe into the MCT world without spending a fortune, Garden of Life would be a safe place to get started. 

Other MCT Oils We Researched

• Viva Naturals Organic MCT Oil: We think this looks like a good product, but there doesn’t seem to be anything unique about it that makes it stand out from the ones that made our list.
• BioTrust Multi Collagen Protein Powder + Keto MCT Oil: While it has a lot of positive reviews on Amazon, many customers seem to have issues getting it to dissolve. Several customers also complain about the packaging.

How We Picked and Tested the Best MCT Oil

With the rising popularity of the ketogenic diet and diets like it, the availability of medium-chain fatty acids as a supplement has also skyrocketed. Here’s how we decided which brands to include on our list.

Flavor

If you’ve ever eaten anything fatty or greasy, you know it has a tendency to coat your mouth and stick around for a while. So, if you’re going to be literally drinking oil, we would hope that we’re recommending brands that actually taste good (or have no taste at all).

This is especially true if you want to mix your MCT supplement with other beverages, as we would be remiss if we’re the ones you blame for ruining your morning coffee.

Form

We wanted to include a variety of forms of MCTs to take from the brands we decided to include. To cover all bases, for those of you who aren’t jazzed on the idea of supplementing with oil, we also took the time to highlight the best powders and pills we found.

Formulation

The thing about MCT oil is—in order to reap the benefits—you don’t need a lot on the ingredient list to get the job done. However, many supplement companies will add extraneous ingredients to set themselves apart, make fancier health claims, and charge consumers more. 

RELATED: Best Fish Oil Supplement

It’s also unnecessary to have extra flavors, sweeteners, or additives where these compounds might be appropriate and even embraced with other supplements like collagen or pre-workout. We want to choose brands with simple, minimalist formulations that don’t require much interpretation. 

Benefits of MCT Oil

According to a proprietary survey conducted by the GGR team, the supplement market is estimated at $182.6 billion in 2023, with certain populations searching for supplements to address concerns like cognitive function and weight management. But it’s time for some hard truth. All of the hype around MCT oil is mostly just that—hype. Despite the claims that it can accelerate fat burning, give you a super brain, and ramp up your athletic performance, there’s actually very little solid science behind the health benefits of MCT oil. 

In fact, consistent use may come with more downsides than health benefits. That being said, there are still some circumstances in which MCT oil can be useful. 

More Digestible Than Long-Chain Triglycerides

The big talking point surrounding the purported benefits of MCT oil is that they’re more easily digested⁴ than long-chain triglycerides, which get their name from containing more than 12 carbon chains in the fat molecule. Even healthy fats, like olive oil and omega-3s, are long-chain triglycerides. 

Now, the body’s way of breaking down fat involves a very complicated process called oxidative phosphorylation; it essentially breaks the bonds between the carbon chains. 

If there are fewer carbon chains, there are fewer bonds to break, meaning the molecule is more easily digested. This is why the shortest MCT, C8, is one of the most popular forms for its supposed fat burning—there’s no scientific evidence to support this, by the way!

RELATED: Weight Loss Pills That Don’t Work

Due to their large molecular size, long-chain triglycerides need to be rolled into chylomicrons, which then enter the lymphatic system, then go to the blood, and then the liver. However, medium-chain fatty acids are short enough to travel straight to the blood, making them a more immediate energy source. 

Before you get too excited, carbohydrates provide a source of sustained energy that’s just as immediate and is the body and brain’s preferred fuel source anyway. However, for those who are going low-carb, MCTs’ ability to cut out the digestive middleman is great for those in ketosis who are using alternative energy systems. 

May Help Manage Cognitive Diseases

What’s probably the most solid science behind MCT oil and how ketones can help those with impaired cognitive function, for example, Alzheimer’s disease and epilepsy⁵. That said, it’s paramount to understand that MCT oil can never be a replacement for prescription medications. Please get medical advice from your primary care provider before using MCT oil.

Most people are unaware that the ketogenic diet was first discovered as a treatment for epilepsy, acting as an alternative to prescription medications that are not effective for whatever reason. One promising study showed that nearly half of the epileptic subjects who were non-responders to their medication experienced fewer seizures⁶ after supplementing with MCT oil for 90 days. 

A meta-analysis also showed that symptoms of mild to moderate Alzheimer’s disease may be relieved⁷ by MCT oil taken consistently over 30 days. However, the authors concluded that the results were mixed and needed more research. 

RELATED: A Beginner’s Guide to the Warrior Diet

The reason MCTs have this effect is that they promote the production of ketones, which give the brain an alternative source of energy in the absence of glucose from carbohydrates. 

While this is simply a survival mechanism during periods of starvation for healthy individuals, the presence of ketones forces the brain to use energy in a different way, and this alternative method of operation could have positive benefits in those with impaired brain health. This is likely where the claims of MCTs’ “brain-boosting” effects come from, but as you can see, these claims are misguided and overblown.

Beneficial For Weight Gain

Most of the oils on this list average about 130 calories per tablespoon serving, which is a pretty small package for a good number of calories. For those looking to put on some weight and want a more natural way to increase your calorie intake than something like a mass gainer, you could use MCT oil to boost calorie intake by adding it to your meals and drinks. 

MCT oil is high in saturated fat, though, so if you use it for this purpose, it’s not advised that you use MCT oil as your primary source of extra calories. 

More Efficient Than Coconut Oil

If you’re wondering why most MCT oil supplements are derived from coconut oil, it’s because the whole MCT craze started with coconut oil in the first place. Sure, you can also find MCTs in palm kernel oil, salad dressings, and other dairy products. Despite this, coconut oil is one of the richest natural sources of medium-chain fatty acids, with over 60%³ of its fat content being MCTs.

RELATED: What Should My Macros Be?

So, why not just eat coconut oil then? Especially considering some studies show its antimicrobial properties can make it even more effective than mouthwash⁸ and it’s a perfectly edible food that’s tastier than an oil supplement. 

The problem is, since coconut oil is only 60% MCTs, you’ll have to eat 40% fats that aren’t MCTs and, honestly, aren’t really good for your body to get the stuff you’re looking for. In contrast, MCT oil isolates this good stuff for 100% medium-chain goodness.

This is especially disastrous if you’re taking MCTs for weight loss, which is why coconut oil as a tool for losing fat⁹ has been thoroughly debunked. 

Dosing and Interactions 

Now for some not-so-good news, which is that you really probably shouldn’t use MCT oils regularly. If you want to have it around to help you curb cravings now and then while following a keto-friendly diet, please go for it, but under the supervision of a healthcare professional. 

The hard truth, though, is the American Heart Association recommends consuming no more than about 13 grams of saturated fat per day¹⁰ to keep the risk of heart disease to a minimum. Excess saturated fat intake can lead to high cholesterol, hypertension, and even heart attacks over time. Unfortunately, the average serving of MCT oil contains about 14 grams, and you’ll have to account for the fat profile of your diet without added oils. 

RELATED: What Is LDL?

For this reason, MCT oil is not recommended for those with heart conditions. Due to how these fats go straight to the liver, they also aren’t recommended if your liver doesn’t process normally. Excess consumption of MCT oil has been shown to affect gut health, which reports state can lead to side effects like nausea, stomach cramps, and diarrhea. 

Finally, you want to avoid most MCT oils if you have a nut allergy, especially if they are derived from coconuts. Even if they are sourced from something else like palm kernel oil, you still want to check your labels to make sure the oil isn’t made in a facility that also processes nuts. 

Third-Party Testing

We always recommend choosing third-party tested supplements when it makes sense for you, especially from a budget or personal goal perspective. However, there are still many high-quality supplements out there that aren’t third-party tested, with many on this list being included. 

If you’re worried about potentially banned substances or want to be very careful about other common contaminants like heavy metals, it’s always a good idea to look for NSF for Sport, Informed Choice, or Informed Sport-certified supplements. 

Buying Guide: What to Look for in MCT Oil

What should you look for when browsing for an MCT oil to buy? Here are some key things to identify: 

Source Of MCTs

If you have allergies, you definitely want to see where the supplement you’re thinking of using sources their MCTs from. So, if you’re allergic to nuts, choose an MCT oil derived from palm kernel oil. 

RELATED: How Many Calories Should I Eat Per Day?

Health Claims

It’s always a red flag when supplement brands have flashy labeling that wildly overstates the health benefits of whatever is inside. You want to be sure that whatever claims are being made are backed by science. Otherwise, the brand you’re eyeing can be tough to trust with your health. Stick to brands that are transparent about where they get their claims from as well as their formulation. 

Macros and Form

Depending on your body composition goals, the macros of your supplements can make a big difference. If you want to be more modest with your dosage, maybe pills would be a better fit. If you’re just looking for something that can fit into a paleo or keto diet, you’ll want to look closely at the content of carbohydrates. 

FAQs About MCT Oil

These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any diseases.

References

1. Sankararaman, S., Sferra, T.J. (2018). Are We Going Nuts on Coconut Oil?. Current Nutrition Reports, 7(3):107-115. doi:10.1007/s13668-018-0230-5
2. Sharma, A., Bemis, M., Desilets, A.R. (2014). Role of Medium Chain Triglycerides (Axona®) in the Treatment of Mild to Moderate Alzheimer’s Disease. American Journal of Alzheimers Disease and Other Dementias, 29(5):409-414. doi:10.1177/1533317513518650
3. Wang, Y., Liu, Z., Han, Y., Xu, J., Huang, W., Li, Z. (2018). Medium Chain Triglycerides enhances exercise endurance through the increased mitochondrial biogenesis and metabolism. PLoS One, 13(2):e0191182. Published 2018 Feb 8. doi:10.1371/journal.pone.0191182
4. Li, Y., Zhang, H., Yang, L., Zhang, L., Wang, T. (2015). Effect of medium-chain triglycerides on growth performance, nutrient digestibility, plasma metabolites and antioxidant capacity in weanling pigs. Animal Nutrition, 1(1):12-18. doi:10.1016/j.aninu.2015.02.001
5. Augustin, K., Khabbush, A., Williams, S., et al. (2018). Mechanisms of action for the medium-chain triglyceride ketogenic diet in neurological and metabolic disorders. The Lancet. Neurology, 17(1):84-93. doi:10.1016/S1474-4422(17)30408-8
6. Rasmussen, E., Patel, V., Tideman, S., Frech, R., Frigerio, R., Narayanan, J. (2023) Efficacy of supplemental MCT oil on seizure reduction of adult drug-resistant epilepsy – a single-center open-label pilot study. Nutritional Neuroscience, 26(6):535-539. doi:10.1080/1028415X.2022.2065816
7. Avgerinos, K. I., Egan, J. M., Mattson, M. P., & Kapogiannis, D. (2020). Medium Chain Triglycerides induce mild ketosis and may improve cognition in Alzheimer’s disease. A systematic review and meta-analysis of human studies. Aging Research Reviews, 58, 101001. https://doi.org/10.1016/j.arr.2019.101001
8. Kaushik, M., Reddy, P., Sharma, R., Udameshi, P., Mehra, N., Marwaha, A. (2016). The Effect of Coconut Oil pulling on Streptococcus mutans Count in Saliva in Comparison with Chlorhexidine Mouthwash. The Journal of Contemporary Dental Practice, 17(1):38-41. Published 2016 Jan 1. doi:10.5005/jp-journals-10024-1800
9. Swarnamali, H., Ranasinghe, P., Hills, A.P., Jayawardena, R. (2023). Coconut oil consumption and bodyweight reduction: a systematic review and meta-analysis. Minerva Endocrinoly (Torino), 48(1):76-87. doi:10.23736/S2724-6507.21.03654-X
10. Eckel, R.H., Jakicic, J.M., Ard, J.D., et al. 2013 AHA/ACC guideline on lifestyle management to reduce cardiovascular risk: a report of the American College of Cardiology/American Heart Association Task Force on Practice Guidelines [published correction appears in Circulation, 129(25 Suppl 2):S100-1] [published correction appears in Circulation. 2015 Jan 27;131(4):e326]. Circulation. 2014;129(25 Suppl 2):S76-S99. doi:10.1161/01.cir.0000437740.48606.d1

Garmin products and smartwatches track key metrics for active fitness lovers; however, the watches can vary in price, from more budget-friendly to a premium cost. You don’t have to wait for smartwatch Black Friday deals.

If you’re looking for a Garmin discount code, you’re in luck; we’ll go over any Garmin promo codes available. We’ll also break down other ways to save on these high-quality fitness trackers.

Special Offers and Garmin Discount Code

We don’t have an exclusive discount code for Garmin, but we’ll share the best ways to save on Garmin watches, trackers, and smart trainers.

• Sales and promotions page: You can check the sales page on the Garmin website to see the latest promotions and get deals on Garmin devices.
• Sign up for Garmin offers: Signing up for the Garmin newsletter will give you access to the best discounts and exclusive offers first.
• Financing options: If you don’t want to pay all at once, Garmin offers financing plans for their smartwatches and other fitness equipment, as low as 0% APR through Affirm. You can apply and see which plans you qualify for.
• HSA/FSA eligibility: Some products, like the Garmin Index S2 or many of their heart rate monitors, are HSA- and FSA-eligible, although this doesn’t apply to their smartwatches, like the Venu 3 or Fenix 8.
• Compare on other sites: Third-party sellers like Amazon and Walmart may have sales and discounts that Garmin doesn’t. Research these retailers and check for limited-time offers before committing to Garmin’s website.

How to Apply the Garmin Discount Code

Here’s the best way to save on Garmin watches, GPS navigators, and more:

Step One: Go to garmin.com and sign up for the Garmin newsletter, also check the Promotions page to see the latest sitewide deals.

Step Two: After comparing prices with other retailers, select the items you’d like and add them to your cart.

Step Three: To pay your order total in installments, apply for financing to see what plans you qualify for. Also check to see if your products are HSA- or FSA-eligible.

Step Four: Complete your purchase with your preferred payment method.

When Do Garmin Smartwatches Go on Sale?

We’ve seen sales and offers on Garmin products throughout the year, ranging from free delivery, rebates, and discounts on select items. Garmin sales are most prominent around the holidays. The team at Garage Gym Reviews stays on top of the latest deals, so make sure to check out our dedicated sales pages for the latest sales on brands and specific products: 

• Memorial Day Sales
• Fourth of July Sales
• Labor Day Sales
• Black Friday/Cyber Monday Sales 
• Holiday Gift Guide
• Amazon Prime Day Fitness Deals

What We Love About Garmin

Garmin Vivoactive 5

Garmin Vivoactive 5

GGR Score: 4.5

Check Price

Product Highlights

* Fitness tracker with up to 11 days of battery life * Available in 4 colors * Over 30 sports apps and workouts * Tracks pushes and built-in workouts for wheelchair users

Pros & Cons

Pros

• Available in 4 colors
• Over 30 sports apps and workouts
• Tracks pushes and built-in workouts for wheelchair users
• 11 days of battery life

Cons

• Affordable, but more expensive than other fitness trackers
• Can have a learning curve to new users

Bottom Line

Available in four different colors, the Garmin vivoactive 5 is one of their more affordable fitness trackers, costing just under $300. With a variety of sports apps and workouts available, the vivoactive 5 sets itself apart with built-in workouts and a push tracker for wheelchair users.

Along with automotive, outdoor, and aviation tools, Garmin provides top-notch fitness trackers and smartwatches with added GPS technology. The Garmin Connect app syncs your health and fitness metrics in one location.

Here are some in-depth reviews of some of our favorite Garmin fitness trackers:

• Garmin vivoactive 5 Review
• Garmin Venu Sq 2 Review
• Garmin Forerunner 265 Review
• Garmin Forerunner 965 Review

RELATED: Best Smart Scales

Garmin Forerunner 965

Garmin Forerunner 965

GGR Score: 4.4

Check Price

Product Highlights

• Garmin running watch
• Color AMOLED display
• Features multi-band GPS and built-in maps
• Provides suggested workouts and training readiness
• Shows on-wrist running dynamics and training status
• Includes USB C cable and manual

Pros & Cons

Pros

• Available in 3 colors
• Both touchscreen and button control
• Live location tracking and incident alerts with location data
• Built-in maps and multiband maps
• Tracks sleep data and provides a readiness score in the morning

Cons

• Short 1-year warranty
• Expensive at almost $600 dollars
• No ECG heart rate tracking
• No wireless charging capabilities
• Very mixed reviews on the Garmin Connect App

Bottom Line

The Garmin Forerunner 965 is a running watch with multi-sport functionality. It features an AMOLED display, multi-band GPS, and built-in maps and tracks your activity, recovery, and sleep. Customer reviews for that watch are mostly positive. However, multiple customers dislike the Garmin Connect interface.

Why Buy From Garmin?

Few fitness trackers and smartwatches have the robust tracking metrics that many Garmin trackers possess. Along with that, we also appreciate what Garmin offers by way of customer service.

• High-quality fitness trackers with tons of metrics
• Long battery life
• GPS and Bluetooth connectivity
• Free ground shipping on orders over $25
• Free 2-day shipping on orders over $499 (restrictions apply)
• 30-day return policy 
• 1-year warranty
• Financing available through Affirm

Garmin Discount Code: FAQs