Hello dear friends and Happy New Year. After 3 weeks from my last
article
(14th), we are together again to get the most valuable information that
you
can get about bodybuilding.
I hope you had a great time with your family and friends, and now
after
your holidays, you are ready for a very productive and succesful
year.
Today I will talk about the best supplements that can affect the most
powerful
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
very
informative.
The Supplements
So let's get to business again, and start analyzing the best!
Ginkgo Biloba
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
5,000
years,
and many studies stand behind its use.
The medical benefits of Ginkgo biloba extract (GBE) rely primarily on
two
groups
of active components: the ginkgo flavone glycosides and the terpene
lactones.
Many people without memory difficulties have reported clearer thinking
when
taking Ginkgo. Some evidence indicates that Ginkgo can offset damage
caused
by
"age-related" disease.
For example, it can protect nerve cells from
stroke-related injuries. And is very important to report that Gingo
Biloba
has
antioxidant actions in the brain, retina of the eye, and the
cardiovascular
system.(1)
Also, one double blind study in Germany found that elderly, depressed
people
with
mild dementia (who were not responding to antidepressant medications)
responded
well to Gingo Biloba supplementation.
Side Effects: Are very rare.
However,
if
you're on blood thinners like Coumadin or aspirin, stay away from this
herb.
Recommended Dosage: It is important to find a form of Gingo Biloba
which
is
standardized for 24% glycosides and 6% terpenes. (This is commonly
reffered
to as
a 24/6 form of Gingo Biloba).
I would suggest using 100mg per day, but anyone experiencing memory
difficulties
should take 120-240 mg per day.(2)
Finally, Ginkgo Biloba may need to be taken for six to eight weeks
before
desired
actions are noticed.
Gotu Kola
Gotu Kola is a plant that grows in a widespread distribution in
tropical
areas
such as India, Pakistan, Sri Lanka, Madagascar, and South Africa. Gotu
Kola
has
been important in the medicinal systems of central Asia for centuries.
It
was
reported in Sri Lanka to prolong life, as the leaves are commonly eaten
by
elephants. Gotu Kola also has a historical reputation for boosting
mental
activity. Gotu Kola is also used in Ayurvedic medicine as a cure for
agitation,
memory loss, anxiety, and insomnia, among other health
problems.
An Indian study published in the Journal of Indian Medicine looked at
the
effects of Gotu Kola on the general mental ability of mentally retarded
children. The findings showed that the youngsters taking 500 mg of Gotu
Kola
a
day increased their powers of concentration and attention, while those
given
a
placebo showed no such improvement.
Side Effects: no significant adverse effects are experienced with
internal
or topical use of this herb.(3) I don't think that you should worry
since
it's a very safe herb.
Recommended Dosage: Between 800-1600mg per day.
Acetyl-L-Carnitine (ALC)
Acetyl-L-Carnitine, (ALC) is a form of the amino acid Carnitine. The
body
naturally produces this amino acid, which is also found in small
amounts
in
certain foods. ALC has long been recognized for its ability to increase
cellular
energy production, including in the brain, which uses 20% of the body’s
energy.
In clinical trials, ALC has improved memory and cognition in persons
with
age-related cognitive decline (ARCD),(4) and has even helped people
with
Alzheimer’s delay progress of the disease and improve in some cognitive
functions.(5)
It has also been useful in alleviating depression and in
improving
the functioning of Parkinson’s patients.
Also one more very good thing about ALC is that is safe, even in
dosages
of
2000mg per day.
Recommended Dosage: Take 500mg three times per day. (In a total of
1500mg
per
day).
Phosphatidyl Serine (PS)
Phosphatidyl serine (PS) is a phospholipid that occurs in trace
amounts
in
Lecithin, occurs in all cell membranes, but is most highly concentrated
in
those
of the brain. Up until recently, the PS used was derived from cow
brains,
but
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
proteins
that help control brain cell function.
In one trial, PS was given to a group of subjects 300 mg per day for 12
weeks,
it was found to benefit all subjects.(6)
Also in one more double blind study, the improvement on standardized
tests
of
mental functioning averaged approximately 15%.(7) Continued improvement
has
been
reported up to three months beyond the end of the supplementation
period.
Side Effects: No significant side effects associated with PS have been
consistently
reported.
Recommended Dosage: Clinical doses have ranged from 200 to 800 mg per
day,
but 400 mg per day, (taken in 2 divided doses of 200mg each), with
meals
is
better.
Lecithin/Phosphatidyl Choline/Choline
I know that maybe some of you are wondering why I wrote all of them
together
and not seperately, but I will explain right away.
When medical researchers use the term "Lecithin", they are referring to
a
purified substance called "Phosphatidyl Choline" (PC).
And Choline is essential to manufacture
Acetylcholine
and
the cell membranes. (Sorry if I confused you now a little bit, but I
could
not
explain it better.)
Human studies suggest that Lecithin can benefit memory. In one study, a
group of
61 healthy adults were given 2 Tablespoons of Lecithin for five weeks.
Memory tests
given at the close of the study indicated that the lecithin group had
significant memory improvement, with almost 50 percent fewer memory
lapses,
in
comparison to the control group.(8) A new form of choline that is not
yet
readily available, called CDP-choline (cytidine 5-diphosphocholine),
has
been
used successfully to treat learning and memory impairment.(9)
Side Effects: At several grams per day, some people will
experience
abdominal discomfort, diarrhea, or nausea, and in large amounts (over
1,000
mg
per day) can lead to a fishy odor.
Recommended Dosage(s): I would suggest to take 500mg of Choline, (taken
along
with Lecithin) per day.
DMAE (2-dimethylaminoethanol)
DMAE like choline, may increase levels of the brain neurotransmitter
acetylcholine. Some studies suggested that alertness and cognition was
improved
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
reports
of
side effects, and for this reason DMAE is believed to be relatively
nontoxic.(10)
Recommended Dosage: By taking supplemental doses of DMAE (up to 100 mg
per
day),
acetylcholine levels, which drop with age, can be supported.
Huperzine A
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
of
acetylcholine, an important substance needed by the nervous system to
transmit
information from cell to cell.(11)
In a study published in 1999, Chinese researchers tested the efficacy
of
Huperzine-A on memory and learning in teenagers. Thirty-four pairs of
middleschool
students complaining of memory inadequacy were split into
two
groups with
comparable academic, psychological, and memory scores.
The students
were
given
two capsules per day, containing either Huperzine-A (50 micrograms) or
a
placebo.
After four weeks, the Huperzine group's scores on memory/comprehension
tests
were significantly superior to those of the placebo group. The
researchers
concluded that the Huperzine-A group showed enhanced memory and
learning.
The
results of this preliminary clinical trial suggest that Huperzine-A's
mental
performance benefits may extend beyond Alzheimer's patients to healthy
adults.(12)
Side Effects: Huperzine-A has been shown to be non-toxic, even in amounts 50 to
100
times
the clinical dose! The only problem with this substance is that it is very
difficult
to find it.
Recommended Dosage: Human research on Huperzine A has used 200 mcg
taken
twice
per day. It is absorbed rapidly from the human digestive tract.(13)
Additional Boosters
Before I close this article, I would like to say that there are some
more
"mind"
boosters that are the precursors of several neurotransmitters. These
are
Caffeine, Ephedrine, and Tyrosine.
Tyrosine, through its effect on neurotransmitters, may affect several
health
conditions, including Parkinson’s disease, and other mood disorders.
Studies
have suggested that tyrosine may help people with depression.(14)
Caffeine stimulates the central nervous system, triggering the release
of
adrenaline into your bloodstream and raising blood sugar levels. That
makes
you
more alert and focused and reduces fatigue in the short term.
Don't forget that Ephedrine also, (along with its synthetic counterparts),
stimulates the
central
nervous system. (CNS).
Conclusion
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
or
compounds I have suggested.
Next Week
In my next week's article, I will deal with one very hot topic that I
think you will find very informative. "Drugs versus Natural". What are
the
pros and
cons if you choose either the first or the second, and what should you
do?
Well the answer will be right here next week. Stay tuned! Click on the blue links above for more information.
References:
1. Ferrandini C, Droy-Lefaix MT, Christen Y, eds. Ginkgo biloba Extract
(EGb
761) as a Free Radical Scavenger. Paris: Elsevier, 1993.
2. Blumenthal M, Busse WR, Goldberg A, et al, eds. The Complete
Commission
E
Monographs: Therapeutic Guide to Herbal Medicines. Boston, MA:
Integrative
Medicine Communications, 1998, 136-38.
3. Murray MT. The Healing Power of Herbs. Rocklin, CA: Prima
Publishing,
1995,
171-83.
4. Cucinotta D, et al. Multicenter clinical placebo-controlled study
with
acetyl-L-carnitine in the treatment of mildly demented elderly
patients.
Drug
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
1995;16:1-4.
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
disease:
results of a multicenter study. Psychopharmacol Bull 1988;24:130-34
8. Safford F, Baumel B. Testing the effects of dietary lecithin on
memory
in
the
elderly: an example of social work/medical research collaboration.
Resrch
on
Soc
Wk Pract 1994;4:349-58.
9. Spiers PA, Meyers D, et al. Citicoline [CDP-choline] improves verbal
memory
in aging. Arch Neurol 1996;53:441-8.
10. Fisman M, Mersky H, Helmes E. Double-blind trial of
2-dimethylaminoethanol
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
1992;184:719-26.
12. Sun QQ, et al. Huperzine-A capsules enhance memory and learning
performance
in 34 pairs of matched adolescent students. Chung Kuo Yao Li Hsueh Pao
1999
Jul;20(7):601-3.
13. Qian BC, Wang M, Zhou ZF, et al. Pharmacokinetics of tablet
huperzine
A
in
six volunteers. Chung Kuo Yao Li Hsueh Pao 1995;16:396-98.
14. Gelenberg AJ, Gibson CJ, Wojcik JD. Neurotransmitter precursors for
the
treatment of depression. Psychopharmacol Bull 1982;18:7-18.
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