write.as

general nutrition and useful supplements

created January 2nd, 2021 at 16:42 modified April 15th, 2023 12:40

 

main sections

• vitamins
• minerals
• nutraceuticals
• plants
• schedule
• recommendations

 

introduction

The first few sections here aren't my current regimen. It's a reference of things I've taken in the past or have interest in using in the future. Please refer to my schedule to see what I take currently on a daily basis.

This list may seem like a lot, but it's really just the same vitamins and minerals that are in a typical advanced multivitamin. I've listed items out separately with details for reference. The nutraceuticals and herbs are in addition to that but many advanced multivitamins include these items as well.

Using separate products allows for granular control of the form of each supplement and more precise dosing as well as timing. For example; you may decide to take more or less vitamin C if you're sick. You may need to take your iron supplement with some vitamin C, which is known to aid iron absorption. Or you may want to take vitamins during the day and minerals in the evening instead of all at once as you do when using a single multivitamin.

use the “pulse method,” where you take a supplement every few days rather than every day—that way you don't get too much or too little. Once you have the right pulse figured out, you can try new supplements to further improve your health.ref

*⭐ starred items are things I'm currently taking

note: none of the links here are affiliate links. I maintain this document for myself to keep track of what I'm taking and why and for sharing with others.

contact me at writeas.kohrs@simplelogin.com

vitamins

fat solubles & C

• ⭐ A Retinyl palmitate 3000ug 21st Century. Vitamin A is as essential as D for immune function. ref. Taking 3000ug of supplemental A per week, even if you eat plenty of liver or carrots isn't a bad idea. It's also very inexpensive. The RDA is 900ug. Beta Carotene is not vitamin A but can be converted into active vitamin A by the body. Some people convert it very inefficiently though (3%) max. I have this mutation so I don't convert a lot of beta carotene into retinol. Other carotenoids like Lutein, lycopene and zeaxanthine, etc can also be converted into active forms of Vitamin A.ref,ref
  • 1 IU = 0.3 mcg retinol
  • 1 IU = 0.6 mcg beta-carotene
  • 1 mcg rae = 1 mcg retinol
  • 1 mcg rae = 2 mcg supplemental beta-carotene
  • 1 mcg rae = 12 mcg beta-carotene
  • 1 mcg rae = 24 mcg alpha-carotene
  • 1 mcg rae = 24 mcg beta-cryptoxanthin
  • rae: retinol activity equivalent.
  • mg: milligram. one thousandth of one gram
  • ug -or- mcg: microgram. one millionth of one gram.
  • upper tolerable daily limit 3,000ug (10,000iu)
• ⭐ C - ascorbic acid 1000mg – reduces cortisol. I prefer time-released. long list of benefits.
• ⭐ E – benefits discussed here always use the natural form “d-alpha tocopherol”. never use synthetic forms “dl-alpha tocopherol” – good brands are Solgar and Swansons
  • 1 IU = 0.67 mg for d-alpha-tocopherol (natural)
  • 1 IU = 0.9 mg for dl-alpha-tocopherol (synthetic)
  • An alternative form of vitamin e, tocotrienols (extracted from annato), may offer exponentially more benefits than d-alpha-tocopehrols. ref
  • I'm currently taking deltagold e-annatto 125mg daily and dl-alpha-tocopherol 234mg once a week on mondays.
• ⭐ D3 - cholecaciferol 2000iu to 8000iu (50ug to 200ug) Vitamin D is vitally important for immune function. Vitamin D affects your bones, muscles, joints and tissues and affects how your body responds to inflammation and pain. 21st Century and Vitacost are the only brands of vitamin D I use.
• Brought my levels up form 10ng/ml to 30ng/ml by taking 2 drops a day. Then I increased it again from 30ng/ml to 62ng/ml by taking 4 drop a day, very economical and effective!
  • VItamins A & E are best taken together but don't take either at the same time as vitamin D since they will reduce absorption by 15% to 30%. other interactions listed here
  • New FDA labelling requirements call for micrograms to be listed instead of IU. Full story here
    • 1 IU = 0.025 mcg
    • 40iu = 1ug
    • 400iu = 10ug
    • 600iu = 15ug = 100% rda
    • 800iu = 20ug = 125% (rda range extends up to 800)
    • 1000iu = 25ug = 166%
    • 2000iu = 50ug = 333%
    • 5,000iu = 125ug = 833%
    • 6,000iu = 150ug = 1000%
    • 10,000iu= 250ug = 1666%
• ⭐K
  • phylloquinone (K1) – Plentiful in fresh vegetables, no need to supplement. Romaine lettuce contains 103mcg (128%RDA). One large head (625g) contains 800% of the RDA for K1. There's not much benefit in taking more than 200ug a day because no more than that will be used/absorbed. Only 10% of K1 is absorbedref.
  • menaquinones (K2) – mk-4 and mk-7 are the main dietary menaquinones but there are 13 in total (mk-8, 9, 10, etc). It's suggested to take 45ug of K2 per 25ug (1000iu) of Vit-D.
  • mk7 has a half-life of three days and mk4 has a half-life of about an hour. So it's easier to maintain high levels by using mk7. mk7 is eventually converted to mk4 and taken up by the organs and brain.
  • K2 is important if you're taking D3 because D3 can increase circulating calcium which is bad. K2 shunts calcium into bones and takes it out of the blood by activating osteocalcin. This reduces the risk of arterial calcification and strengthens bones. Good brands of supplemental K2 are Thorne K2 Mk4 is the best if you want high dose, Innovis Mk4+Mk7 is good if you want a little of both in good forms, tested. And I really like the Vitacost Ultimate k2 because it's affordable and contains 1.3mg of k2 mk4 as well as mk7 and k1 too.
  • menaquinones are also involved in sphingolipid metabolism in the brain. mk-4 is the only menaquinone in the brain. In the brain it activates proteins involved in maintaining the structure of brain cell membranes. These proteins are called vitamin K Dependent Proteins (VKDP). The specific details or benefits of that are still being researched but it's believed that menaquinones can help prevent dementia and improve memory.
  • Natto – Natto is the single best source of K2 on earth. A single serving has about 1000ug of k7. That's a weeks worth of K2 in a single small serving. You can develop a taste for it and reap many health benefits. I wasn't a huge fan at first but I've learned to love it. I highly reccomend aquiring a taste for it. It's quite rewarding. Here are some excellent resources for learning more.
    • Obsessed: Getting Funky With Natto
    • Best ways to eat Natto
    • Kids eating natto
    • Healthy Natto Bowl
    • Buy it here if you're in the US. It's also available in most asian grocers for around five bucks for a 3 pack.
  • Homemade natto: I make homemade natto which provides me with ~800 to ~1200ug of Mk7 per day. The cost is about the same as a supplement but I get the added benefits of the probiotic bacteria (B. Subtilis). Natto also provides an enzyme called nattokinase which has the benefit of breaking up plaque in the cardiovascular system. Since natto is made from beans it's also high in protein, fiber and various vitamins and minerals. My favorite way to eat it is to eat 125grams of it warmed up and mixed with with sriracha, whole foods original BBQ sauce wrapped up in a 12 inch tomato and basil infused flour tortilla .
  • The process of fermenting homemade natto is fairly simple and involves an instant pot, nattonkin spores, an insulated cardboard box lined with a steel mixing bowl and kept warm with an Inkbird ITC-308 temperature controller connected to a ceramic heat emitter bulb plugged into an extension cord with a Light Bulb to AC plug Adapter. Works beautifully. Some people just use the instant pot on the yogurt setting. Great guide for that method here but I prefer to have more control over the temperature so I use the original nattodad instuctions here.

B Vitamins

• B complex – Jarrow B-right
• ⭐ B1 thiamin aka benfotiamine – A coenzyme in the catabolism of sugars and amino acids. Benfotiamine is a synthetic, fat soluble form which is 3 to 5x more absorbable than normal B1. It reduces AGES, oxidation, peripheral neuropathy and can improve cardiovascular, eye and brain health. Treats POTS dysautonomia (faint when standing up) and tinnitus. Reduces irritability and anxiety due to it's interaction with the limbic system. Can boost dopamine and dopamine neurons to treat parkinsons
• ⭐ B2 riboflavin - A precursor of coenzymes called FAD and FMN, which are needed for flavoprotein enzyme reactions, including activation of other vitamins. Vitacost 100mg Riboflavin - helps speed up MAOA which reduces serotonin, important for me based on my genes and the fact that I have social anxiety which is made worse by too much serotonin. Detoxifies dopamine and estrogen quinones which cause inflammation in the brain. Important for treating and preventing parkinsons, and neurological diseases. The methylated form is called Riboflavin 5'-Phosphate. interesting article regaring mthfr and b2 by Chris Masterjohn
• B3 niacin – Niacin is a precursor of the coenzymes NAD and NADP which are needed in many metabolic processes. They decline with age. It's primarly used to increase HDL and reduce LDL and triglycerides to prevent heart attack. Although the science is actively debated and it's not commonly used by many doctors for this reason. Niacin also acts as a methyl sponge soaking up excess free methyl groups. See my post on the various forms of Niacin here. It also used to treat mental health issues. Here's a clip of an interview regarding niacin and mental health here. It's also used, specutively, to improving longevity by increasing NAD+ and Sirtuin activation.
  • 💊Rugby brand tablets are an excellent deal, good quality and commonly prescribed.
  • ⚡ Over a period of 8 to 16 weeks Niacin increases NAD levels from 130 to 800% (in people with NAD deficiency syndromes (does this apply to anyone else?)) which increases energy and healthspan/longevity, increased HDL, reduced LDL and Triglycerides.
  • 🍆Niacin has been researched and shown to improve erections. It prevents erectile function because niacin acts as a vasodilator and helps improve blood flow throughout the body. Studies show that 1,500 milligrams of niacin daily is enough to improve sexual function in men suffering from impotence.
  • 👶 The same metabolic cycle that niacin affects is also affected by NAC which boosts glutathione and carinitine which boosts mitochondrial fatty acid uptake both of which help reduce the effects aging and help improve NAD levels
  • 👶 Niacin works in many of the same ways as fasting. It boost autophagy and NAD levels. So taking Niacin while fasting is great because of the synergy between the two. They definitely influence PPAR gamma and sirtuins in similar ways so they're synergistic
  • ⚠️Some people believe that taking TMG aka trimethyglycine (betaine anhydrous) with niacin is important because niacin can cause the liver to use up it's glycine reserves in the process of metabolizing niacin. And so the glycine in tmg is an important way to build up and preserve the glycine pool that the liver requires as described here. The methyl groups contained in TMG can replenish the methyl groups that are used up by Niacin too. 1gram of betaine (trymethylglycine) per 100mg of Niacin is what Dr.Stanfield uses. Chris Masterjohn reccomends a 1:1 ratio of TMG to Niacin. Glycine can be inhibitory or excitatory, and in people who tend to lean towards excess glutamate it typically becomes excitatory, so it may need to be avoided.ref
  • ⚠️”Methylation also plays a role in the GABA and glutamate balance in a variety of ways.” Niacin may upset this balance by altering metabolic methylation processes. ref
  • ⚠️niacin slows or blocks methylation thereby slowing or blocking detoxification and neurotransmitter production, as well as using up the free methyl pool which makes it harder to methylate DNA. When DNA isn't methylated bad genes are expressed.
  • ⚠️Niacin can increase homocysteine 50% and blood glucose ~5%. Although it's unclear if these effects have any long term negative effects. The homocysteine is much more of a concern in my mind, especially if you have any genetic polymorphisms that decrease your ability to metabolize homocysteine, which I have. TMG (Trimethylglycine aka betaine) offsets these issues by (10%?). Niacin can increase PGD2 which can cause drowsiness and induces sleep more strongly than melatonin. Quercitin can counter this. ref.
  • ⚠️ “ higher nicotinamide levels are correlated with suicide as a cause of death in bipolar patients (1.3-fold increase with respect to bipolar individuals who died from other causes)” ref
  • ⚠️has a andrenaline rebound effect 1 hour after taking it
  • ⚠️ Niacin triggers PGD2 which is the is the most potent endogenous sleep-promoting substance in humans. Much more so than melatonin. PGD2 is involved in the regulation of reducing body temperature in sleep, and acts opposite to PGE2. It also upregulates serotonin and catecholaimes
• B5 pantothenic acid - A precursor of coenzyme A and therefore needed to metabolize many molecules.
• B6 pyridoxine, pyridoxal, pyridoxamine (P-5-P is methylated) – A coenzyme in many enzymatic reactions in metabolism, aids magnesium absorption. Important for lots of cardiovascular related issues, sleep, alzheimers, reduces depression and anxiety
  • Oxalates use up your body’s vitamin B-6; lowered B-6 increases oxalate production inside your body and this becomes a vicious cycle. The number of oxalates produced by your metabolism will go up if you take high servings of vitamin C as well. B6 prevents oxalate problems and also increases glutamate conversion to GABAref.
  • Can double the natural amounts of melatonin in the bloodstream. Possible effective for insomnia without the RLS inducing side-effects of taking large doses of melatonin.ref
  • dosge: rda=1.5mg. 5 to 20mg is plenty. always take it in the morning ref good overall ref [here](https://supplements.selfdecode.com/blog/vitamin-b6/
  • ⚠️ too much (regularly taking more than the upper tolerable limit (100mg)) can cause peripheral neuropathy which goes away when you stop taking it.
• B7 biotin- A coenzyme for carboxylase enzymes, needed for synthesis of fatty acids and in gluconeogenesis.
• B9 folate - A precursor needed to make, repair, and methylate DNA. All legumes and greens are folate rich. Avoid folic acid. It's a man-made chemical that doesn't occur in nature which many people can't process properly. if you have the MTHFR mutation it can cause health problems. “Enriched” grain products contain folic acid.
• ⭐B12 cobalamins - Intrinsic Factor and B12 absorption. B12 is coenzyme involved in the metabolism of every cell of the human body, especially affecting DNA synthesis and regulation, but also fatty acid metabolism and amino acid metabolism. – 2400ug weekly (increase to 1000ug per day after age 60). It's very important to always and only rely on sublingual b12 supplements. And hold the b12 in your mouth for 30 seconds before swallowing.
  • If you have the MTHFR mutation you may prefer the methylated form but for everyone else cyanocobalamin is superior because it's more stable and therefore has a longer shelf-life.
  • cyanocobalamin B12 by Natrol
  • methycobalamin B12 by Jarrow
• choline – lecithin is a good source of choline, phosphatidylserine and other phospholipids. but be aware that lecithin can also be turned into tmao in the gut, which may be bad for heart health long term.

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minerals

• ⭐ calcium - green leafy vegetables are loaded with calcium. vegan sources If you take Metformin, calcium can prevent the, possible, B12 malabsorption ref Calcium rich foods prevent kidney stones but supplements increase risk ~20%. ref
• ⭐magnesium – vital for enzymatic reactions, muscle performance, and reducing stress and anxiety by relaxing muscles. 77% of Americans are deficient. It also relaxes muscles. It's very calming in the evening and promotes restful sleep. It’s important to take it with food because magnesium is a buffer and neutralizes stomach acid which prevents digestion and absorption. When you eat meals your stomach acid increases which makes it the best time to take magnesium.
  • Magnesium is involved in over 300 enzymatic processes throughout the body and 45% of the US population are deficient in magnesium.
  • My preferred forms are magnesium taurate, magnesium aspartate and magnesium malate. Taurate and Malate are excellent and my top two choices for heart, brain and muscle health. The malate for contains malic acid which can help the magnesium get into the cells which boosts ATP production, even in a state of hypoxia. Taurate calms the CNS by boosting GABA. The glycine in the glycinate form is psychoactive and can cause insomnia by upregulating serotonin thereby increasing focus and altering glutamate metabolism. It also stimualtes insulin release. If taken at night high serotonin would counter your bodies natural melatonin and prevent sleep. Glycinate also cools you down by affecting vasodialation which can help sleep. But for me, glycinate causes restless sleep and insomnia.
  • Vitamin B-6 (Pyridoxine) and fat both increase magnesium absorption. 68% of people consume less magnesium than the RDA and croplands have become more depleted so plant foods can be lower in magnesium than they were in the past, supposedly. I haven't seen any good evidence of this but it's a popular claim made online.
  • Magnesium and calcium are absorbed via the same transporter. Further if you have high calcium and low magnesium then you will absorb less magnesium in the presence of calcium. So maintain a 2:1 ratio of calcium to magnesium to prevent this. Or just take them seperately, at least two hours apart.
  • “Zinc’s intestinal uptake is hindered by other minerals, including calcium, magnesium, and iron, since they all use the same transporter. If the transporter’s uptake limit (800mg) is exceeding between these four minerals, absorption rates will fall. Taking less than 800mg of these four minerals at the same time is fine.” ref
• ⭐ zinc gluconate, citrate or sulfate (not picolinate) - important in the human immune response, - roughly 55% is actually absorded. So a 25mg supplemental dose provides 12 to 15mg. 11mg is the rda. Personal note: never take at night, it makes my dreams so intenese they wake me up then I can't fall asleep again. Lots of stories like this on reddit and other public forums too, so I'm not alone. I think sulfate increases my stomach acid too much and causes gerd. Important for vegans to supplement with Zinc.
• ⭐ chromium picolinate - vitacost
• ⭐ selenium glycinate - vitacost
• ⭐ iodine - Lugols 2% one-half to one full drop weekly
• iron I keep it on hand and sometimes take it once a week, at most. MAO-A becomes more efficient when iron is supplemented. This helps lower serotonin levels that may be too high. Get tested for iron before use as most people don't need it and too much is bad. But it can help lower serotonin if you suspect serotonin is too high and causing your anxiety as described here. Nature's bounty 65mg. Take with Vitamin C to increase absorption. Of course vegans should supplement occasionally and women should supplement if menstruating regularly if they don't eat beef. It is associated wtih Alzheimers and dementia so it's best avoided if possible. It's also a possible treatment for restless leg syndrome. But you need to be tested for iron deficiency first before starting it. Even if your iron sufficient the iron levels in the brain can still be too low and supplementation warranted.
• copper - common and plentiful in nearly all diets. no need to supplement
• phosporus - common and plentiful in nearly all diets. no need to supplement
• manganese - common and plentiful in nearly all diets. no need to supplement
• sodium – Unrefined salt ¼ teaspoon daily and as needed (reduces cortisol and adrenaline, take at night near bedtime and anytime you have a panic attack. Salt reduces stress. Most people get more than enough sodium in the diet though, and too much can possibly lead to high blood pressure.
• potassium - plentiful in greens. kale, collards, dates, bananas, and more. Eat plants and you're good. The suggested intake is 4grams of potassium a day which is a trivial matter when earing a plant based diet. Also suggested is to have a 2:1 potassium to sodium ratio.

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nutraceuticals

• ⭐ omega-3 fats - Flax, Hemp, Chia and Algae oil. Opti3 which contains omega-3s in triglyceride form.
  • Omega-3 fats are important for the brain, cognition and behavior. They protect the blood brain barrier, increase muscle synthesis in the presence of high dietary amino acids and increases insulin sensitivity, reduce markers of inflammation and lower triglycerides
  • What are the forms of omega-3; FFA (free fatty acids), TG, rTG (triglycerides or reformed triglycerides), PLs (phospholipids), or EE (ethyl esters)
  • The International Society for the study of fatty acids reccomends a minimum of 500mg per day. One day soon GMO microalgae will lower the price by increasing output.
  • I use flax seed, hemp protein (high in gla and omega3s) and omega-3 derived from algae. 2.5grams a day is a great dose but I usually get half that.
  • Flax contains alpha-linoleic acid which is a type of omega-3. Alpha-linoleic acid is converted to epa and dha but the conversion is limited to 3% to 10%. Scientists believe the rate increases a bit more over time if you don't consume any other source of omega-3s. Also, you can help increase the conversion by maintaining a healthy 6 to 3 ratio in your diet. Say 1:1 or 5:1 max.
  • Balancing the omega 6 to 3 ratio in your diet is important in maintaining healthy epa and dha levels. The enzyme used to convert alpha-linoleic acid to epa and dha is the same enzyme used to process omega-6 fats. So if you have too much omega-6 in your diet then you won't have any enzyme left over to convert the alpha-linoleic acid.
  • Flax also contains Lignans which reduce circulating oxylipins (pro-inflammatory). Therefore lignans are highly anti-inflammatory.
  • I eat one to two tablespoons of ground flax per day. I use this WholeFoods brand which I grind myself, and this pre-ground Walmart brand.
  • consuming turmeric with any form of ALA increases the conversion to dha and epa
  • the best lecture on the topic I've found Dr.Tim Radak – essential fatty acids lecture.
  • Check your 23andme to learn which FADS genetic variants you have to determine if you should supplement or not. I have rs174546 T/T as well as rs1535 G/G. Both reduce my conversion rate to the lowest rate of all genetic variants. Eat less Omega6, more Omega3, turmeric, greens, etc and Algae based dha/epa.
  • Reducing Omega-6 consumption is important because the ApoE ε4 allele is already associated with a heightened inflammatory response in comparison to those with the ε2 or ε3 allele. These vegetable oils didn’t even exist until rather recently and Apoe4 is an “older” more ancient genotype.
  • Physical inactivity. The effects of sedentary living seem particularly detrimental for apoE4 carriers. Compared to physically active non-carriers, apoE4 carriers who are physically inactive during midlife have a significantly higher risk (77% greater!) of developing dementia in older age.
  • It takes 8-12 weeks to see meaningful changes in tissue levels, and it takes months of consistent consumption for tissue levels to stabilize, or reach ‘steady state’
  • New paper by a group from the Keck School of Medicine shows that daily supplementation of 2g DHA in triglyceride form increases DHA in the brains of APOE4's – just not as much as for APOE3's
  • ⚠️Problems with fish oil: rancidity is very common and contaimination with PCBs is not filtered out even with molecular distillation (some but not all). Labdoor and Consumerlab confirm all of this.
• ⭐n-acetyl-cysteine – Anti-aging, preserves metabolism and immune fucntion as we age. 1.5g twice a day and sufficient dietary glycine or serine. NAC is an nmda antagonist. Meaning it basically reduces the amount of excess glutamate in the brain (if excess glutamate is present).
  • NAC isn't an antioxidant but indirectly contributes to antioxidant activity by being a building block (along with glutamine and glycine) of glutathione. NAC is claimed to be antidepressant, anti-addiction and anti-anxiety. It protects the brain and liver and prevents mercury toxicity.
  • It can deplete copper and zinc over long periods of high dose use (which may actually be a good thing because copper is a neurotoxin associated with Alzheimers (APOE4). This may help people with Apoe4, and thus a reduced ability to clear out heavy metals from the brain, to avoid toxic buildup. This may also benefit vegans who have high dietary copper intakes. The dose used in many studies is 1200mg to 2400mg. ref.
  • NAC is a good treatment for respiratory conditions such as cold and flu. It helps thin and break up excess mucous.
  • ⚠️Don't take NAC at night because it can disturb sleep.
• carnitine tartrate – increases mitochondrial fatty acid uptake. preserves metabolism past 50 years of age.
• lithium orotate Apoe4 risk mitigation, possibly anti-anxiety, anti-depressant, “Chronic lithium treatment was found to robustly reduce glutamate-induced excitotoxicity mediated by N-methyl-D-aspartate (NMDA) receptors.”. It also reduces GSK-3 which prevents protein plaque build up, and for insomnia, resets the internal clock by affecting the superchiasmatic nucleus.
  • dosage for most people just 2.5mg to 5mg a day is a good dose. For bipolar many people take 10mg to 20mg daily as a year round maintenance dose. Adjusting up or down as needed. 100mg, short term, can be taken if highly manic. Half of your lean bodyweight (in pounds) as milligrams of elemental lithium per day is the max intake for the long term. For example that would be 75mg for a 225lb man or 52mg for a 120lb woman. Double that for a very short period of time for high stress periods of life. A kidney function test for creatinine clearance can be done to ensure safety. very inexpensive.
    
  • experience: once I took 6 tablets in one day and had terrible nasty depression/anxiety. I also took low-dose naltrexone just before bed. could've been both of those, or diet related or something unrelated.
  • experience: taking it at night makes me wake up groggy but taking it first thing in the morning “activates” my brain. There's a noticible sensation in my head an hour or so after taking it on an empty stomach alongside Now NAC (1200mg NAC plus selenium 50mcg and molybdenum 100mcg), theanine (200mg) and iodine (300mcg).
  • Taking it first thing in the morning can help reset the circadian rythem. Also helps to have exposure to blue light and sublingual b12 at the same time. 16 hours later there should be a sudden increase in melatonin.
• melatonin – widely available and cheap 200mcg to 500ug for most people and 3mg for people with more serious issues. “pharmacological sedation by high doses of melatonin is thought to involve enhancement of BZ-GABAA receptor signaling” Can affect blood glucose regulation so don't take it if eating late at night. Lots of benefits for brain health. dual time-released 3mg. known to worsen restless leg syndrome due to how it affects dopamine metabolism
• trimethylglycine (TMG) aka betaine - supplemental use helps to maintain the bodies pool of free methyl groups which is used up when taking high doses of Niacin. It's also great at lowering cortisol and homocysteine. Can contribute to overmethylation if you eat too many greens and beans. Important if taking Niacin which can deplete methyl groups.
• creatine - Creatine is a peptide of: glycine, methionine and arginine. If you don't get it from meat the liver will synthesize it from those aminos. Creatine synthesis consumes about 40 percent of the body's Sam-E (S-adenosylmethionine), an enzyme that transfers a methyl group from methionine to creatine for synthesis. Exogenous creatine supplementation can free up methyl groups to be used in other processes such as DNA methylation, or it can methylate homocysteine back to methionine. Very limited evidence suggests that people who carry mutations in the MTHFR gene (which impairs homocysteine metabolism) may benefit from creatine supplementation.” 45% of the methylation the body performs each day is used to synthesize creatine. So supplementing means you could lower the rate of methylation that's required hypothetically. There is a concern, noted in clinical research, that creatine can contribute to insomnia. This could be due to being overmethylated from creatine supplementation in those with a big enough pool of free methyl groups or plenty of Sam-E. Take 5grams daily (always with a carb)– for mental health take a loading dose of 1 teaspoon 3 or 4 times a day for 7 days then a maintenance dose of 1 ½ teaspoons daily.
• CoQ10 100mg for cardiovascular health.
• vinegar - 2 tablespoons, twice a day. Helps digestion, lowers blood glucose.
• metformin - 500mg twice a day. I use it to modulate the gut microbiome but also to sensitize the body for nutrient sensing and regulation. I order it from inhousepharmacy.vu. See also how to slow aging (and even reverse it). Metformin does increase serotonin slightly so be aware that if your anxiety is worsened by serotonin. Serotonin references here and here. So this may not be helpful to take for those with anxiety or social phobias. Although some studies have shown it decreases anxiety. This is probably only in people who are already depressed and not in those with anxiety. Several forums contain posts regarding people suffering intense anxiety in response to Metformin. I used it for two months but it may have lead to exhaustion. My exhaustion could've been unrelated to metformin. I was unsure so I stopped taking it but I believe it may have just been a seasonal thing and not due to the metformin. Metofrmin inhibits Neuropeptide Y. NPY is anxiolytic. So metformin could worsen anxiety by lowering NPY. NPY reference here. Metformin also affects testosterone levels so the anxiety could be due to that or due to a reduction in the downstream metabolite of testosterone, dht. DHT reduces anxiety. As described here

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herbs and plants

• cannabidiol (cbd) - sunsoil full spectrum extract or dry vaped. Flowers are availble in all 50 states (per USDA farm bill 2018) from places like Victory Banner Farms or Yodi hemp. Vaped with an Arizer Air for general health, cancer prevention, brain health, anxiety/ocd, neurotransmitter balancing (raise serotonin if too low and blocks it if too high), pain relief and insomnia. Vape carts (cartriges) are also widely available and simpler to use if you prefer. However, since they're unregulated you must be very selective in which brands you trust. This is why I stick with flowers. Flowers are always tested too so you know the exact potency of what you're getting.
  • cbd bioavailability
  • oral administration 5% to 20%.
  • sublingual forms 12 to 35%.
  • suppositories 12% to 50% (more research needs to be done but it looks promising)
  • smoked or vaped CBD flowers 30% to 50%
  • It increases my appetite way too much but also makes sex more enjoyable.
• Spice blend 1 – equal weigted parts of each blended in a jar. daily dose ¼ to ½ teaspoon
  • cayenne pepper powder – activates GLP-1 and PYY (which increase satiety and reduce appetite), boosts metabolism and increases weightloss
  • cumin powder – antioxidant, antiinflammatory, reduces AGES, high in iron, boosts HDL, found comparable to the obesity drug known as orlistat for weightloss
  • garlic powder – increases satiety and reduces appetite. more effective at removing lead from the body than prescription drugs.
• Spice blend 2 – equal weighted parts of each blended in a jar. ¼ to ½ teaspoon
  • turmeric starwest or mccormick 1tsp. For Apoe4 risk prevention, DHA metabolism and to boost NAD+ and SIRT1 Sirtuin activation. Turmeric also boosts alpha-linoleic to dha conversion in the brain. And reduces toxic estrogens. Boosts dopamine too ref
  • ginger – synergistic with turmeric, anti-inflammatory, aids protein digestion and weightloss
  • cloves – 1antioxidant, super high ORAC value, anti-inflammatory
  • black pepper – 1/4tsp increases turmeric bioavailability
  • cinnamon 1tsp a day. I'm not worried about coumarin toxicity personally so I use the normal type because I prefer the taste. It activates PPARG, lowers blood glucose and is associated with increase memory function in some studies. I have the C/G variant which implies a higher risk of obesity and cardiovascular disease with more saturated fat in the diet.
  • cinnamon and the omega-3 DHA both play a role in activating PPAR. “both (EPA and DHA) are equally effective in reducing triglyceride levels . This is probably due to the relatively equivalent activation of the gene transcription factor (PPAR alpha) that causes the enhanced synthesis of the enzymes that oxidize fats in lipoprotein particles. There is also apparently equal activation of the anti-inflammatory gene transcription factor PPAR-gamma . Both seem to be equally effective in making powerful anti-inflammatory eicosanoids known as resolvins”. ref
  • Star Anise pod powder – antioxidant, antiviral, antibacterial, antifungal, cardioprotectant. Always buy from a reliable source to ensure you're getting the right herb. my source. ref1 ref2
• ⭐ black cumin aka nigella sativa, black seed oil, kalonji oil – mentioned in the Bible, Quran and other historical books. It boosts the immune system, helps diabetes, impoves blood pressure and has benefits for the heart and the brain. Boosts spatial memory, aiding memory recall. increases ability to learn. Research shows 26% improvement in short term and executive memory. I buy zhou brand oil and Taj brand seeds. some researched discussed here
• moringa - 1 tablespoon – list of benefits - improves blood sugar control and provides many nutrients, antioxidants, polyphenols and isothiocianates. Once the color changes from bright green to dark, it means the moringa is oxidized. kind of nasty tasting, doesn't blend well and I don't think I experienced any benefits. Consider this but also consider this
• ⭐ green tea – 4 teabags of celestial seasonings co2 decaffeinated (preserves egcg) green tea in 32 ounces of water – proven to lower cholesterol, blood pressure, blood sugar, and body fat. 3 to 4 cups of green tea contains 60 to 160 milligrams of l-Theanine. Green tea also reduces the risk of alzheimers and parkinsons. Can really mess with you if you have COMT+ mutations though. egcg
• ⭐ l-theanine – “Theanine inhibits excitatory brain chemicals, creating a sense of calmness and relaxation by boosting levels of GABA, and naturally elevating levels of serotonin and dopamine – collectively known as neurotransmitters. GABA is an inhibitory neurotransmitter, meaning it blocks mental stress, fear, and anxiety establishing a well-balanced emotional/mental state [R]. Neurotransmitters help regulate mood, focus, alertness, as well as appetite. Increased serotonin also converts to melatonin in the brains adrenal glands. Increased serotonin levels ultimately increases melatonin, directly stimulating better sleep.“” ref, and ref
• spirulina Spirulina contains B12 analogues and possible contamination with a species of bacteria that produce a toxic byproduct (BMAA (β-methylamino-L-alanine) that causes severe and serious harm to the brain. Not worth the risk, at all
• chlorella - doesn't have the issues that Spirulina does. It's much safer. It's high in protein, nutritious, liver detoxifying, it lowers cholesterol, lowers triglycerides, detoxifies arsenic, it's anticarcinogenic and a useful adjunctive treatment used in treating depression as noted here.
• trans-resveratrol - used for appetite control, NAD+ and Sirtuin activation. Watch: Eat, Fast & Live Longer BBC Documentay, it explains Sirtuins. NAD+ is the fuel for the fire of your engine, Resveratrol is the accelerator peddle. typically ¼ of a capsule daily. 1 capsule is usually too stimulating. I will be transitioning to this Pterostilbene because it's much more bioavailable. Ptersostilbene is methylated Resveratrol which means it's more bioavailable (80%) than Resveratrol (20%). Either of these can cause insomnia if you're very sensitive. To me they equal a cup or two of strong coffee but of course the health effect is much stronger than simply the energy boost. update on reasons not to take; raises cholesterol, stresses cells, doesn't activate SIRT and reduces the benefits of exercise
• ⭐ quercitin with bromelain – vitacost and swanson
  • anti-inflammatory (inhibits inflammatory enzymes), anti-aging (clears out senescent cells), Inhibits NF-kappa B, reduces oxidation of cholesterol and inhibits thrombosis (so it's a good alternative to baby Aspirin). Quercitin also binds copper which is a good thing as excess copper is linked to Alzheimers and a host of psychiatric disorders. more information here. Quercitin, like fisetin and dasatinib, is a senolytic which in theory will remove senescent cells and increase longevity.
  • “Oxidative stress is a primary cause of the inability to get or maintain an erection, also known as erectile dysfunction. Quercetin improved erectile dysfunction by reducing levels of oxidative stress and increasing blood-vessel-relaxing nitric oxide in diabetic mice. ref.”
  • “In a clinical trial of 10 healthy men, a combination quercetin supplement (200 mg quercetin with EGCG and epicatechin) increased nitric oxide status. Nitric oxide helps expand the blood vessels to deliver more blood to the body. It also reduced endothelin-1, which narrows blood vessels and counteracts nitric oxide” ref.”
  • Possibly offsets the drowsiness that Niacin can cause
• boswellia – ApresFlex, Loxin5 or Standardized extract of Boswellia (aka frankincense) is anti-inflammatory and analgesic used for Inflammation and joint pain.
• sulforaphane - A powerful NRF2 activator. Nrf2 is a potent modulator of antioxidant response and can rapidly target oxidative stressors (Anti-Alzheimers, Anti-cancer, Anti-Aging). Also greatly improves cognitive function and can treat depression, schizophrenia and Autism. Protects the brain in many ways and lessens traumatic brain injury and many other harms to the brain. I get it from from Broccoli sprouts. The sprouts should be heat treated to 70C for 10mins and frozen overnight. Then blended in a vitamix with mustard seed powder for extra myrosinase (to convert the glucoraphanin) and aged 45minutes (to allow for conversion) before consuming. eat cruciferous vegetables daily; brussell sprouts, cabbage, broccoli, kale, collards, etc.
• ashwaganda KSM-66 300mg or Sensoril 125mg- It's taken to increas stamina, reduces insomnia, boosts energy and reduces stress. It boosts testosterone too. According to most reviews KSM-66 seems to be more energizing and better taken in the morning whereas Sensoril is better at relieving stress and more useful taken at night. side effects are possible. I experienced some benefit, more energy and a higher libido but it also flattened my mood in a way I found disturbing.
• medicinal mushrooms
  • everyday tonic – reishi (benefits to the brain, gut, heart, mind, anxiety, sleep)
  • immune enhancement – shiitake, maitake, agaricus blazei, chaga
  • athletic performance – cordyceps (can increase anxiety but it's a nice energy booster)
  • nootropic – lions mane
• ⭐ oregano oil – gi tract antibiotic, very effective combined with fresh raw garlic. use for 2 weeks at a time to treat infections.
• goldenseal – contains berberine, a natural antibiotic and blood glucose lowering similar to metformin. goldenseal should only be used for 2 weeks at a time to treat infections.
• echinacea – boosts immune response and white blood cell count, very effictive, highly researched. purpurea leaf and flower combined with angustifolia roots is the best combination. used for 2 to 4 weeks at a time to treat infections.
• lutein and billberry – proven benefits for ocular health to improve and protect vision and eye health.
• ⭐ cats claw
• kava – 2 to 10 grams root powder prepared or 1 to 4 capsules of extract (150mg to 800mg of kavalactones) for acute stress and anxiety. I seem to have reverse tolerance, it's not been doing anything for me recently so I stopped using it. When it worked it was great though. Relaxing but not sedating. Made me feel more sociable but not tired. I used it off and on for year so I'm not sure why it stopped having an effect.
• valerian root – boosts gaba, take as needed for acute anxiety valerian root. I personally prefer to make tea with the roots or root powder instead of a capsule or tablet. It hits faster and feels stronger and you can tailor the dose to suir your needs. It's been a lifesaver and gives me a great, deep and restorative sleep with the other herbs at the bottom of this list (valerian, chamomile, passion flower and lemon balm)
• passion flower – boosts gaba so it's relaxing. passion flower. Again, as with valerian I prefer the whole herb.
• chamomile – used for calming tea to prevent insomnia. ref1, ref2
• lemon balm aka (melissa) - One of my favorite herbs. I use it for insomnia and anxiety with valerian, passion flower and chamomile. ref1, ref2
• If you'd rather not process and make tea with the above there is one product that contains them all which I've used and works well called Nature's Bounty Valerian root 450mg which contains the above three plus hops. It requires 5 capsules at once for a single dose. I think it's been rebranded or renamed by Nature's Bounty.

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schedule

 

skip all supplements every saturday and sunday

   

• daily on an empty stomach upon waking

  • nac 600mg to 1200mg or even 1800mg
  • iodine – lugols 2%. 300ug which is one drop in a cup of water and drinking a tablespoon, most days of the week. But every monday at a minimum

• morning

  • d3, 4 drops of 50ug liquid.
  • k2 mk-4, 1mg to 3mg (1 to 3 drops of the liquid)
  • vitamin c, 1 to 2 grams in a time-release form or the vitacost quercitin/bromelain/C product at breakfast or lunch
  • b1 – benfotiamine 300mg
  • b2 – riboflavin 100mg nutritional yeast is super high in B2 so I no longer supplement unless I haven't had a lot of nooch the day before. But I eat a ton of it so it's usually not an issue.
  • b7 – biotin 1000ug – 1x/wk – monday morning
  • b12 2500mcg – 1x/wk – monday morning
  • calcium citrate 600mg
  • zinc gluconate 50mg ~3 days/wk
  • chromium picolinate – fraction of a 500mcg pill ~1 or 2x /wk
  • omega-3 – dha/epa – 2400mg total per day
  • black cumin – ½ to 1tsp powder or a ½ tsp of oil
  • cat's claw extract .25ml
  • oregano oil 10 drops – 1 or 2x /wk
  • pea protein – great list of benefits
  • cbd – liquid & dry vaped – take some l-theanine with it , nice accompinament 😌 cbd makes me too hungry but it does chill me out and relive ocd symptoms. haven't been using since it increases my appetite too much & I gained weight
  • 1 liter decaf green tea

   

• mid day

  • tocotrienols (delta & gamma) 125mg -or- vitamin e 267mg don't take vit E daily, intereferes with tocotrienols. take one or the other
  • vitamin a 2400mcg – I get tons of beta carotene but I have a genetic polymorphism that reduces conversion to vitamin a by 60% to 85%
  • magnesium
  • omega-3 – dha/epa – 2505 total per day
  • pea protein – great list of benefits
  • whole blended lemon    

• dinner

  • ground flax seeds or ground chia seeds – 2 tablespoons    

• evening, 1 to 2 hours before bedtime. occasionally

  • lithium orotate – 2.5mg to 5mg (in winter, if depressed)
  • theanine 600mg (3 scoops) – helps me fall asleep and prevents me from waking up    

• insomnia treatments (occassionally)

  • niacin 500mg to 1500mg
  • iron ½ a tablet of 68mg ferrous sulfate and vitamin C occasionally (helps me with restless leg (caffeine makes it worse)). Iron also increases MAO efficiency which lowers serotonin)
  • unrefined salt – one quarter of a teaspoon, reduces cortisol which reduces stress
  • metalonin worsens RLS so don't take it unless you're sick (helps with recovery from flu)    

• sleepytime herbs (occassionally)

  • chamomile herb – one to three teaspoons
  • lemon balm leaf – one to three teaspoons
  • valerian root – up to 3grams
  • passion flower –
  • mix with water and consumed in a shot, or prepared as a hot tea in 8 ounces of water    

• exercise

  • elliptical 60mins
  • walking
  • light dumbbell training 20mins, 5 exercises, 4 days/wk
    • Monday upper. Tuesday lower
    • Thursday upper, Friday lower
  • I only exercise for heart and brain health. Not for muscle building or weight loss.    

• reading and brain games

  • kindle for reading
  • busuu, duolingo & fluent forever language learning apps
  • elevate & lucid learning apps
  • maloka (free), healthyminds (free), headspace, calm, loona    

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• ## reccomendations
  • Fast 36hrs a week (I eat dinner Saturday night and not again until Monday morning breakfast), or practice intermittent or alternate day fasting.
  • Supplemental Hemp and Rice protein
  • 100grams of cooked collards or other greens 1x/day for K1, beta carotene and calcium
  • 1c of cooked beans or lentils daily, very important for gut microbiome and folate
  • some type of fermented food daily or a few times a week; yogurt, sauerkraut, kombucha, kimchee, natto, kefir, etc
  • restrict or eliminate alcohol, tobacco, caffeine refined sugars, highly processed foods, junk food and poor quality fast food. Subway and Chipotle are obviously better quality than some others, use your best judgement.
  • Half an ounce of fresh clean filtered water per pound of bodyweight, daily. buying a filter like this or this is cheaper than buying bottled water and better. Especially if you use a glass or metal reusable bottle (no xenoestrogens from plastic bottles). Don't waste money on bottled. Just buy some reusable bottles and an RO filter, distiller or good counter top filter.
  • and take a break from all supplements 2 days per week. Stop supplements on SAT-SUN. This gives your body a break, prevents getting too much of anything, and reduces the overall cost by 30% over the course of the year.
  • plan on exercising early and every day. If you feel sick or had poor sleep you can skip but plan on 365 a year. Don't plan on skipping or missing intentionally unless you really need a break or are sick. It will happen but if you plan on 365 days then you'll get what you need.
  • dry sauna, year round, if you have access to one. Some nice ones on ebay for ~1200. Produces heat shock proteins which have many benefits.
  • green therapy, nature therapy, Blue spaces, outdoor therapy; call it what you will but you need it. Take up gardening or walking in the woods. Exposure to green space is very important. gardening is more reliable since it can be done in your own yard but any time outdoors in natural spaces is necessary. Just 20 minutes of contact with nature will lower stress hormone levels, reveals new study — ScienceDaily. If you're stuck in an office or city this is very nice. Also wall tapestries are really nice too for this and fairly inexpensive. And houseplants, of course. As many as you can fit into your space.
  • 9gag or other source of comedy. get a daily dose!
  • suggested lifestyle modifications for coping with OCD and Anxiety
  • regarding carrageenan in supplements and diet:
    • Carrageenan is controversial and The National Organics Standards Board voted in November 2016 to remove it from the list of substances allowed in USDA organic food. However, the FDA still approves this ingredient as a food additive but notes the degraded form is not allowed and causes inflammation and tumors in lab studies. There's also no way to completely avoid the degraded form.
    • 1980-1981: Leading carrageenan researchers R. Marcus and James Watt publish two letters in the Lancet, titled “Danger of Carrageenan in Foods” and “Potential Hazards of Carrageenan,” pointing out health concerns with the consumption of carrageenan, including undegraded carrageenan. They note that the harmful effects of undegraded carrageenan in animals “are almost certainly associated with its degradation during passage through the gastrointestinal tract.”

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