Hello dear friends and Happy New Year. After 3 weeks from my last
(14th), we are together again to get the most valuable information that
can get about bodybuilding.
I hope you had a great time with your family and friends, and now
your holidays, you are ready for a very productive and succesful
Today I will talk about the best supplements that can affect the most
weapon that God has given to you. The brain! Also, I
will start this week to write the references that I have gotten in
order to write my articles. I am sure that some of you will find them
So let's get to business again, and start analyzing the best!
Ginkgo Biloba is the world's longest living species of tree! Individual
trees live as long as 1,000 years! It has been used by the Chinese for
and many studies stand behind its use.
The medical benefits of Ginkgo biloba extract (GBE) rely primarily on
of active components: the ginkgo flavone glycosides and the terpene
Many people without memory difficulties have reported clearer thinking
taking Ginkgo. Some evidence indicates that Ginkgo can offset damage
For example, it can protect nerve cells from
stroke-related injuries. And is very important to report that Gingo
antioxidant actions in the brain, retina of the eye, and the
Also, one double blind study in Germany found that elderly, depressed
mild dementia (who were not responding to antidepressant medications)
well to Gingo Biloba supplementation.
Side Effects: Are very rare.
you're on blood thinners like Coumadin or aspirin, stay away from this
Recommended Dosage: It is important to find a form of Ginko Biloba
standardized for 24% glycosides and 6% terpenes. (This is commonly
a 24/6 form of Gingo Biloba).
I would suggest using 100mg per day, but anyone experiencing memory
should take 120-240 mg per day.(2)
Finally, Ginkgo Biloba may need to be taken for 6-to-8 weeks
actions are noticed.
Gotu Kola is a plant that grows in a widespread distribution in
such as India, Pakistan, Sri Lanka, Madagascar and South Africa. Gotu
been important in the medicinal systems of central Asia for centuries.
reported in Sri Lanka to prolong life, as the leaves are commonly eaten
Gotu Kola also has a historical reputation for boosting
activity. Gotu Kola is also used in Ayurvedic medicine as a cure for
memory loss, anxiety, and insomnia, among other health
An Indian study published in the Journal of Indian Medicine looked at
effects of Gotu Kola on the general mental ability of mentally retarded
children. The findings showed that the youngsters taking 500 mg of Gotu
day increased their powers of concentration and attention, while those
placebo showed no such improvement.
Side Effects: no significant adverse effects are experienced with
or topical use of this herb.(3) I don't think you should worry
it's a safe herb.
Recommended Dosage: Between 800-1600mg per day.
Acetyl-L-Carnitine, (ALC) is a form of the amino acid Carnitine. The
naturally produces this amino acid, which is also found in small
certain foods. ALC has long been recognized for its ability to increase
energy production, including in the brain, which uses 20% of the body's
In clinical trials, ALC has improved memory and cognition in persons
age-related cognitive decline (ARCD),(4) and has even helped people
Alzheimer's delay progress of the disease and improve in some cognitive
It has also been useful in alleviating depression and in
the functioning of Parkinsonâ€™s patients.
Also one more very good thing about ALC is that is safe, even in
2000mg per day.
Recommended Dosage: Take 500mg three times per day. (In a total of
Phosphatidyl Serine (PS)
Phosphatidyl serine (PS) is a phospholipid that occurs in trace
Lecithin, occurs in all cell membranes, but is most highly concentrated
of the brain. Up until recently, the PS used was derived from cow
the development of a soy-derived product has allowed for its greater
availability and safety.
PS is believed to be especially important in
supporting, at the cell membrane level, and the functions of various
that help control brain cell function.
In one trial, PS was given to a group of subjects 300 mg per day for 12
it was found to benefit all subjects.(6)
Also in one more double blind study, the improvement on standardized
mental functioning averaged approximately 15%.(7) Continued improvement
reported up to three months beyond the end of the supplementation
Side Effects: No significant side effects associated with PS have been
Recommended Dosage: Clinical doses have ranged from 200-to-800 mg per
but 400 mg per day, (taken in 2 divided doses of 200mg each), with
I know that maybe some of you are wondering why I wrote all of them
and not seperately, but I will explain right away.
When medical researchers use the term "Lecithin," they are referring to
purified substance called "Phosphatidyl Choline" (PC).
And Choline is essential to manufacture
the cell membranes. (Sorry if I confused you now a little bit, but I
explain it better.)
Human studies suggest that Lecithin can benefit memory. In one study, a
61 healthy adults were given 2 Tablespoons of Lecithin for five weeks.
given at the close of the study indicated that the lecithin group had
significant memory improvement, with almost 50 percent fewer memory
comparison to the control group.(8) A new form of choline that is not
readily available, called CDP-choline (cytidine 5-diphosphocholine),
used successfully to treat learning and memory impairment.(9)
Side Effects: At several grams per day, some people will
abdominal discomfort, diarrhea, or nausea, and in large amounts (over
per day) can lead to a fishy odor.
Recommended Dosage(s): I would suggest to take 500mg of Choline, (taken
with Lecithin) per day.
DMAE like choline, may increase levels of the brain neurotransmitter
acetylcholine. Some studies suggested that alertness and cognition was
at doses of 400 mg per day. This substance enhances your
brain's ability to store and retrieve information.
Side Effects: Clinical studies of DMAE have used up to 1,600 mg per day with no
side effects, and for this reason DMAE is believed to be relatively
Recommended Dosage: By taking supplemental doses of DMAE (up to 100 mg
acetylcholine levels, which drop with age, can be supported.
Last but not least: Huperzine A is a substance first found in a Chinese
medicinal herb. Huperzine A has been reported to prevent the breakdown
acetylcholine, an important substance needed by the nervous system to
information from cell to cell.(11)
In a study published in 1999, Chinese researchers tested the efficacy
Huperzine-A on memory and learning in teenagers. 34 pairs of
students complaining of memory inadequacy were split into
comparable academic, psychological and memory scores.
two capsules per day, containing either Huperzine-A (50 micrograms) or
After four weeks, the Huperzine group's scores on memory/comprehension
were significantly superior to those of the placebo group. The
concluded that the Huperzine-A group showed enhanced memory and
results of this preliminary clinical trial suggest that Huperzine-A's
performance benefits may extend beyond Alzheimer's patients to healthy
Side Effects: Huperzine-A has been shown to be non-toxic, even in amounts 50 to
the clinical dose! The only problem with this substance is that it is
to find it.
Recommended Dosage: Human research on Huperzine A has used 200 mcg
per day. It is absorbed rapidly from the human digestive tract.(13)
Before I close this article, I would like to say that there are some
boosters that are the precursors of several neurotransmitters. These
Caffeine, Ephedrine, and Tyrosine.
Tyrosine, through its effect on neurotransmitters, may affect several
conditions, including Parkinsonâ€™s disease, and other mood disorders.
have suggested that tyrosine may help people with depression.(14)
Caffeine stimulates the central nervous system, triggering the release
adrenaline into your bloodstream and raising blood sugar levels. That
more alert and focused and reduces fatigue in the short term.
Don't forget that Ephedrine also, (along with its synthetic counterparts),
nervous system. (CNS).
OK, this was my 15th article, and the first for the year 2001, but before
I close this article, remember
always that you
should consult with your physician before you take any one of the herbs
compounds I have suggested.
In my next week's article, I will deal with one very hot topic that I
think you will find informative. "Drugs versus Natural." What are
cons if you choose either the first or the second, and what should you
Well the answer will be right here next week. Stay tuned! Click on the blue links above for more information.
1. Ferrandini C, Droy-Lefaix MT, Christen Y, eds. Ginkgo biloba Extract
761) as a Free Radical Scavenger. Paris: Elsevier, 1993.
2. Blumenthal M, Busse WR, Goldberg A, et al, eds. The Complete
Monographs: Therapeutic Guide to Herbal Medicines. Boston, MA:
Medicine Communications, 1998, 136-38.
3. Murray MT. The Healing Power of Herbs. Rocklin, CA: Prima
4. Cucinotta D, et al. Multicenter clinical placebo-controlled study
acetyl-L-carnitine in the treatment of mildly demented elderly
Develop Res 1988;14:213-16.
5. Pettigrew JW, Klunk WE, et al. Clinical and neurochemical effects of
acetyl-L-carnitine in Alzheimer's disease. Neurobiol of Aging
6. Crook TH, Tinklenberg J, et al. Effects of phosphatidylserine in
age-associated memory impairment. Neurology 1991;41 (5):644-9.
7. Amaducci L. Phosphatidylserine in the treatment of Alzheimer's
results of a multicenter study. Psychopharmacol Bull 1988;24:130-34
8. Safford F, Baumel B. Testing the effects of dietary lecithin on
elderly: an example of social work/medical research collaboration.
Wk Pract 1994;4:349-58.
9. Spiers PA, Meyers D, et al. Citicoline [CDP-choline] improves verbal
in aging. Arch Neurol 1996;53:441-8.
10. Fisman M, Mersky H, Helmes E. Double-blind trial of
in Alzheimer's disease. Am J Psych 1981;138:970-72.
11. Ashani Y, Peggins JO 3d, Doctor BP. Mechanism of inhibition of
cholinesterases by huperzine A. Biochem Biophys Res Commun
12. Sun QQ, et al. Huperzine-A capsules enhance memory and learning
in 34 pairs of matched adolescent students. Chung Kuo Yao Li Hsueh Pao
13. Qian BC, Wang M, Zhou ZF, et al. Pharmacokinetics of tablet
six volunteers. Chung Kuo Yao Li Hsueh Pao 1995;16:396-98.
14. Gelenberg AJ, Gibson CJ, Wojcik JD. Neurotransmitter precursors for
treatment of depression. Psychopharmacol Bull 1982;18:7-18.
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