Supplements, Nutraceuticals and Foods
“Supplements” has become a very loaded word. However, are they really as complex as they seem?
Supplements should not be considered a substitute for a healthy diet of whole grains, protein sources, and fiber rich fruits and vegetables. When properly sourced, supplements can help to fortify diets that are not optimal. In addition, they may be a substitute for some of the over-the-counter medications with the added advantage of fewer side-effects.
What I’ve mentionned below are suggestions, but make sure to consult your health-care professional before starting any supplements, or if you have any specific questions or concerns, or you are pregnant or breastfeeding. It is important to always inform your health-care professional of any medications or supplements you are taking.
Note: Not all potential side effects are listed.
In the event of any specific brands suggested, the author has no financial interest, and derives no advertising revenue from any afiliated links.
Supplements are listed in alphabetical order:
Aswaganda
Aswaganda may help to REDUCE STRESS and ANXIETY
Cortisol, is a hormone which is released by our adrenal glands in response to stress. and may become chronically elevated if a person is under ongoing chronic stress. This has also been referred to as adrenal fatigue.
Ashwaganda is a medicinal herbs known as an adaptagen. Adaptagens may help regulate the body’s response to stress by reducing cortisol levels and therfore help the body manage stress.
can be taken in a daily dose of 450 mg -500 mg daily
Possible side effects:
Discontinue taking ashwagandha at least 2 weeks before surgery as it may slow down the nervous system
Ashwagandha might increase thyroid hormone levels and should be discussed with your doctor cautiously if you have a thyroid condition or take thyroid hormone medications.
May increase symptoms of an autoimmune disorder as it may stimulate the immune system
May lower blood pressure
May lower blood sugar
May cause stomach upset
B Complex Vitamin
B vitamins , (sometimes referred to as stress vitamins), and can be found in foods such as meats, chicken, fish, dark leafy greens, nutritional yeast, whole grains, eggs, dairy products, beans, nuts and seeds, chick peas.
may be lacking in vegetarian or vegan diets, or nutrient poor diets, or decreased when on a birth control pill or protein pump inhibitors
may be important in pregnancy
lower levels may be associated with depression
B12 and B6 which may support biochemical reactions in the immune system
When considering a B complex vitamin, as always consult your mental health practitioner, choose a quality brand, look for B12 in the form of methylcobalamin and folate in the form of methylfolate instead of folic acid.
MTHFR is an enzyme that converts folic acid into its more useable form known as methylfolate. Methylfolate has many functions including being part of the methionine cycle in our body that leads to the production of neurochemical messengers such as serotonin norepinephrine and dopamine. If this enzyme is defective in individuals with MTHFR enzyme mutations, using the methylated form helps to bypass this step.
given this possible mutation, it may be worth a month trial of a B complex vitamin with methylated B12 and folate which is B9, in a depressed individual
Side effects: B vitamins are water soluble, but in high doses Riboflavin B2 can cause urine to be bright yellow, Niacin B3 skin flushing or stomach upset, Pyridoxine B6 photosensitivity
Thiamine B1 may be lacking in alcoholics
Biotin B7 may be lacking in individual with hair loss and weak nails
Pantothenic Acid B5 is important for coenzyme A and helps to metabolize carbohydrates proteins and fats.
Calcium
healthy bones require calcium in combination with magnesium as well as vitamin K2 which helps to promote calcium storage in the bones rather than in the blood vessels
Coming soon!
Curcumin (also known as Turmeric)
is the most active ingredient in turmeric
is believed to have anti-inflammatory and antioxidant effects
may decrease inflammatory associated with obesity and lower inflammatory messengers such as IL6 and also TNF
may help to LDL cholesterol and triglycerides and improve glucose metabolism
may reduce symptoms of depression and anxiety and improve memory
Used for seasoning together with black pepper which may help to increase absorption from our gut.
it may increase brain-derived-neurotrophic factor (BDNF) in the brain, which may have antidepressant effects
In supplement form, look for formulas that are more absorbable, starting at 500 mg, longterm use not yet studied
possible side effects
upset stomach
may lower blood sugar in diabetics
decreased blood clotting, so don’t use if on blood thinners or have a bleeding disorder, or 1 week before surgery
not recommended in pregnancy, gallstones, kidney stones
may decrease iron absorption so don’t take together
Ginger
Can be used to treat HEARTBURN or NAUSEA
Closes the lower esophageal sphincter and speeds up stomach emptying.
Anti-inflammatory properties may help to soothe MUSCLE SORENESS and ARTHRITIS
Easy to add to meals
1 tsp - 1 tbsp of ginger added to stir-fries, soups, smoothies, or salads adds health benefits and a delightful flavour
Easy to drink as a tea
Either cut up fresh ginger, or use a prepared tea bag.
Can be purchased as either a capsule (1 gram) or a chewable tablet
Possible side effects:
Low blood pressure
Decreased blood clotting
Increased risk of bleeding means you should discontinue usage before surgery)
Do not use if there is someone has bleeding disorders or is on blood thinners.
Not recommended if there are gallbladder issues.
Lavender
Is an essential oil used in aromatherapy which promote relaxation for SLEEP and decrease ANXIETY
aromatherapy is believed to effect the limbic system in the brain which is believed to be involved in regulating emotions
a good quality lavender oil can be added to in a diffuser; or as a massage oil blend 1-3 dropsof lavender along with a 1-3 drops of chamomile and clary sage can be combined with 1-2 tsp of a carrier oil such as jojoba oil; or 2 drops of lavender on a cottonball applied directly to the skin; or a few drops of lavender in a bath along with epsom salts.
possible side effects: allergies, skin irritation headache or nausea
Magnesium bisglycinate
can take 100-150-200 mg as tolerated to help relaxation for SLEEP (alternative: is to add epson salts to a bath)
magnesium may also be found in powder form
Magnesium bisglycinate may prevent HEADACHES in combination with B Vitamin Complex and Vitamin B2
natural food sources of magnesium include, almonds, brazil nuts, cashews, chia seeds, hemp hearts, ground flax seeds, dark chocolate, greens, bananas, avocados, fatty fish, quinoa, greens, beans.
have a cookie jar or glass jar filled with raw nuts and seeds of your choice, then spoon out for a quick snack
Magnesium citrate
Aid with minor CONSTIPATION.
consider natural sources first, #1 be hydrated-drink water, gradual addition of fiber , dried fruits, fresh fruits and vegetables, beans, chia seeds
seek advise from health care professional if symptoms continue
Melatonin
A natural hormone in our body that help to promote the onset of SLEEP
Blue light from the screens of computers or phones may interfere with the release of melatonin
May be used in the short term for sleep (0.5-3-5 mg). An individual may choose to start at 1-2 mg
Optimum time around 9 pm
May be helpful for jet lag
Note: As it helps with sleep, it may cause drowziness, do not drive
NAC (N-Acetyl Cysteine)
A modified form of an amino acid called cysteine, may naturally be found in chicken, legumes, sunflower seeds, cheese, and eggs
precursor of glutathione, a major body antioxidant
Glutathione protects and repairs cells from oxidative damage, and helps with body detoxification
A trial period of 1 month may be used to try to control HAIR PULLING, NAIL BITING or SKIN PICKING
Starting doses are around 500-600 mg and increasing to around 1,000-1,200 mg after a week
For best results, take on an empty stomach 30 minutes before you eat
If doses are above1,200 mg, possible side-effects include:
Nausea
Abdominal pain
Constipation
Diarrhea
Headaches
Do not uses if taking nitroglycerine
May increase the effect of decreasing blood pressure
Omega 3 Fatty Acids (EPA / DHA / ALA)
Omega 3 EPA and DHA may have anti-inflammatory properties
combinations of 60% EPA to DHA may help to augment the treatment of depression, anxiety, ADHD in doses of 1 gram
May decrease triglycerides, increase HDL cholesterol, and decrease insulin resistance
May aid with dry eyes, arthritis, and inflammatory conditions
Side effects may include:
Low blood pressure,
Diarrhea
Acid reflux
Bleeding (due to decreased blood clotting)
Stop 1 week before surgery
Suggested 2 servings of fatty fish per week,
Eat lower mercury fish sources: salmon, herring (vitamin D and B12 and selenium), sardines (vitamin D and B12 and CQ10 and selenium), cod, cod liver oil ( vitamin D and A), canned light tuna, trout (vitamin B6 and 12, selenium), mackerel (selenium and vitamin B12), catfish, lobsters, oysters (B12), shrimp ( selenium, vitamin B12 and 3 and zinc), krill
Vegetarian sources of Omega 3s include:
Hemp hearts, chia seed, grounded flax seeds, brussel sprouts, walnuts, seaweed, algae, algal oil
These sources contain Omega-3 ALA, of which a small percentage is converted to EPA and DHA which are anti-inflammatory
Dosage 1,000 mg/day minimum may be an adjunct for MOOD DISORDERS, 3,000 mg minimum for TRAUMATIC BRAIN INJURY
Passionflower
May have calming effects
May be found in teas, including sleep inducing teas in combination with chamomile and or lavender
Coming soon!
Peppermint
may help with intestinal digestion
it can be acquired in a tea
it may also be applied topically for minor body aches or discomfort, mixing 2 drops of an essential oil to 1 tsp of sweet almond oil or jojoba oil as a carrier oil
Coming soon!
Probiotics/prebiotics
Probiotics can help improve our Gut Microbiome - a complex ecosystem that contains trillions of different types of organisms, including bacteria, in our gut.
The gut microbiome can have many possible effects on our body:
making enzymes, vitamins, and hormones
making short-chain fatty acids
e.g. butyrate, which feeds our gut cells and protects our gut lining
making neurochemical messengers
helping to manage stress by influencing the HPA axis
improving our immunity
influencing sleep, weight
sending messages from our gut to our brain along the vagus nerve, like a superhighway -
this is called the gut brain axis
this can influence how our brain functions, or how our anxiety and moods fluctuate. There are ongoing studies on the possible influence of our microbiome on mood and anxiety symptoms. There already is some support, and in addition some studies have shown differences in the microbiome of depressed individuals.
the makeup of our microbiome can be affected by our diet,
a poor diet can lead to overgrowth of too many of the “bad” bacteria, and lead to dysbiosis.
Other possible consequences: leaky gut (also called intestinal permeability), and SIBO which stands for small intestinal bowel overgrowth.
Prebiotics are fiber that feed the good bacteria in our microbiome.
These soluble fiber are found in foods such as whole grains, onions, garlic, asparagus, avocados, beans, nut and seeds, greens, citrus fruits, apples, pears, and artichokes.
Increasing soluble fiber in our diets can increase the diversity of our microbiome.
Prebiotics - which can also be taken as a supplement - can include inulin, FDS, chicory, psyllium. They may already be included in a probiotic supplement.
Probiotics can also be taken in supplements that contain live microorganisms such as the ones that are found in our gut microbiome. That can include different strains of such species as Lactobacillus, Bifidobacterium, (Saccharomyces which is discussed below). they are often enteric-coated so they are not broken down by the acid in our stomach.
Research is ongoing regarding the effect of specific strains for different symptoms.
When choosing a probiotic, quality matters. Choose a probiotic with a few different stains from each species which are usually measured in CFUs, millions to billions. Take with or without food, any time of the day.
Side effects of too much probiotics can include bloating, gas, diarrhea, or constipation. Don’t take with antibiotics.
As with all supplements, remember to look for possible allergens in the product if you have any food allergies, such as dairy, lactose, yeast, soy, eggs
Probiotic supplements are not recommended for those who are immune-compromised
Consult with your health practitioner before starting.
Quercetin
is a plant flavonoid found in such foods as apples, onions, berries, leafy greens, green tea.
It is believed to have antioxidant and anti-inflammatory properties, and may decrease the release of histamine by mast cells, which could decrease seasonal allergies.
It may be used in doses of 50 mg per capsule twice a day for a few months.
SAMe
is S-Adenosyl-L-Methionine and is found in the body
It may be effective in the treatment of DEPRESSION and OSTEOARTHRITIS but this is an expensive supplement
It comes in 400 mg tablets to start with 1/2 -1 tablet and gradually over a week can be increased by 1 tablet to a total of 2-3 tablets on an empty stomach per day.
Possible side effects: nausea, upset stomach, diarrhea or constipation, anxiety, irritation, insomnia, dizziness, may cause a switch to mania similiar to antidepressants
Interactions: do not combine with antidepressants, stimulants, antipsychotics, St John’s Wort, cough syrup, or narcotics given the risk of serotonin syndrome
Don’t use if immunosuppressed
S.Boulardi
also known as Saccharomyces Boulardi
It is a yeast which is a probiotic ( which can help restore gut bacteria), that can help decrease the overgrowth of bad bacteria or candida in our gastrointestinal tract
It is useful to to treat and prevent TRAVELER’S DIARRHEA as well as ANTIBIOTIC RELATED DIARRHEA
It can be used with or without food and may be needed for 2-4 weeks after a bout of diarrhea
Dosage is 5 billion -10 billion CFU of colony forming unit which is the number or yeast or bacteria in a sample
L-Theanine
L-theanine may help to REDUCE STRESS-RELATED SYMPTOMS and improve COGNITIVE FUNCTION. Taking L-theanine may improve a person's ability to switch attention between different tasks and decrease errors. It may help relaxation and sleep.
Cortisol is a hormone which is released by our adrenal glands in response to stress. It may become chronically elevated if a person is undergoing chronic stress. This may be referred to as adrenal fatigue.
L-theonine is an amino acid found in green tea and is known as an adaptagen. It may enhance calming effects of GABA which is a calming neurotransmitter found in our body by blocking glutamate which is an stimulating nuerotransmitter. Adaptagens may help regulate the body’s response to stress by reducing cortisol levels and therfore help the body manage stress.
Dosage 50-200 mg daily
Possible side effects: headaches, sleepiness
Possible interactions
May decrease the effectiveness of stimulants
May cause low pressure if on blood pressure medication
Ubiquinol/ CoQ10
CoQ10 is converted in the body to Ubiquinal.
CoQ10 is produced in the body and stored in the mitochondria, which many teenagers can recall is the “powerhouse of the cell”.
CoQ10 also acts as an antioxidant, to protect the body against oxidative stress caused by free radicals.
Dosage 100 mg once or twice a day may be beneficial for TRAUMATIC BRAIN INJURY, or MIGRAINES
Possible side effects: rash, nausea, vomiting, diarrhea, loss of appetite
Possible interactions
May decrease the effectiveness of warfarin
May cause low pressure if on blood pressure medication
Vitamin D
Acts like a hormone
phototherapy light and vitamin D may help in the treatment of SEASONAL AFFECTIVE DISORDER
Can be gotten via sunlight
Recommended dosage: 2,000 IU (international units)
Vitamins
Consider if diet is inadequate, previous history of weight lose
consult your health practitioner
choose a quality brand one with methylated (MTHF) folate and B12 in the form of methylcobalamin
remember food is still the best source of nutrients, food is medicine
Suggested brands:
AOR, SISU, Natural Factors, New Roots, Thorne, Genestra, Pure Encapsulations, Nordic Naturals, Nutrasea, Now, CanPrev
Disclaimer: Although I am a registered MD, information on this web site is provided for informational purposes only and is not intended as a substitute for the advice provided by your physician or other healthcare professionals or any information contained on or in any product label or packaging. Please view this website’s “Disclaimer” for further details.