Herbs have long been known to help maintain a healthy body. The following list describes the effects and benefits of common herbs on the body and mind
Individual herbs may have several active ingredients that enhance each other's effects. Other herbs maybe added in a blend that increases the absorption, transport, and effectiveness of the main herb. Preparing herbs from extracts insures the standardization of the level of the active ingredients, as the ingredients in the plants themselves can vary according to soil conditions, climate, when the plant is harvested, and the method of preparation (the word standardized should be on any herbal product).
Stick with brand name herbal products made in the U.S., where qualitative standards are higher than in other countries. Care should be taken when using herbs, even teas, for medicinal purposes, as some of them (comfrey, aconite, pennyroyal, and ephedra are some examples), including ones sold in health food stores, are very powerful, even deadly, if used indiscriminately self-diagnosis and self-treatment are not encouraged. A doctor should always be informed of what herbs are being taken, because some can interact with medications and prescription drugs. Pregnant or nursing women should avoid herbs as a general rule.
ANISE
AKA: Aniseed, common anise, Pimpinella anisum.
Effects: Contains several estrogen-like compounds. It has traditionally been used to treat respiratory ailments, though according to James A. Duke, Ph.D., many other herbs work better. It purportedly has antiviral properties, can freshen bad breath, get rid of phlegm and bronchial congestion, and suppress coughing. It is said to increase male libido, though there is no scientific evidence for this. Herbalists have used it to treat cramps, nausea, and gas, and it is said to improve digestion and appetite.
Precautions: None known.
Dosage: James Duke recommends adding 1 to 2 teaspoons of crushed seed per cup of boiling water, steeping for 10 to 15 minutes, then straining. Take once in the morning and once in the evening.
ASTRAGALUS
AKA: Astragalus hoantchy, Astragalus membranaceous, huang chi, huang qi.
Effects: An adaptogen that may provide energy and stamina, boost the immune system, detoxify various drugs and metals, have antiviral properties, improve peripheral circulation, balance the bodily systems, counteract stress, and improve mental functioning. It is said to be a potent anticancer agent and may be useful in fighting off the flu and other respiratory infections. Evidence suggests it might be useful in the treatment of colds, flu, high cholesterol, chronic lung weakness, HIV, cancer, and tumors. Works synergistically with schizandra berry.
Precautions: It should not be taken by those running a fever.
Dosage: In China, the usual dose of a decoction is 9 to 16 g/day, or 9 g/day of a powder composed of 15 to 20 percent astragalus. Cancer patients are generally given up to 30 g/day. Earl Mindell, R.Ph., Ph.D., recommends 400 mg 1 to 3 times a day.
ASHWAGANDHA
AKA: Winter cherry, Withania somnifera. Sometimes referred to as the "Indian ginseng," Ashwagandha is a member of the nightshade family, along with potatoes, tomatoes, and eggplants.
Effects: According to traditional Indian medicine, it is said to reduce stress and anxiety and to improve vitality, learning, and memory. It has been used to treat arthritis and help heal broken bones, and may inhibit cancer, as well. There have been few studies, but those conducted have yielded encouraging results: it enhanced mood and improved hemoglobin and blood plasma protein levels in a 1993 study, was shown to alleviate withdrawal symptoms in morphine addiction in a 1995 study, and showed positive results for patients with anxiety neurosis in a 1997 study. Works synergistically with gotu kola, shatavari (Indian asparagus), and Siberian ginseng to relieve stress.
Precautions: It can cause mild gastrointestinal problems, but this can be prevented by taking it with meals. Exceeding the recommended dose is not advised, as it may contain some compounds that are harmful when taken in significant quantities. Herbal products from India may be contaminated with mold, insects, and animal feces.
Dosage: One to two cups of tea a day.
BALM OF GILEAD
AKA: Balsam poplar, Populus balsamifera, Populus candicans, Populus gileadensis, Populus tacamahaca. Balm of Gilead is a North American poplar that is different from the biblical plant (Commiphora meccanensis) of the same name.
Effects: May have antioxidant properties. Taken internally, it is used for coughs and chest conditions; applied externally it is used for rheumatoid arthritis and sore muscles.
Precautions: Common side effects include skin rashes and allergic reactions.
BILBERRY
AKA: Black whortleberry, blueberry, burren myrtle, dye berry, huckleberry, hurtle berry, Vaccinium corybosum, Vaccinium myrtillus, whine berry, whortleberry, wine berry.
Effects: A natural antioxidant. It is used in Europe to treat varicose veins, problems with blood circulation to the brain, and a variety of eye problems, including night blindness, photophobia, glaucoma, diabetic retinopathy, and — in combination with vitamin E — cortical cataracts. Also used as an antiseptic, astringent, and anti-diarrhea medication. Eating the fresh berries can reportedly regulate bowel action, stimulate the appetite, and reduce intestinal gas. As a tea, it is said to treat coughs, vomiting, stomach cramps, and catarrhal enteritis. Works synergistically with citrus fruits.
Precautions: Though the fresh berries can stop diarrhea in some people, they can cause it in others. Use of the leaves over an extended period of time can cause poisoning. It can interfere with the absorption of iron.
Dosage: As a tincture, 15-40 drops in water 3 times a day.
BLACK COHOSH
AKA: Black snakeroot, bugbane, bugwort, cimicifuga, Cimicifuga racemosa, rattleroot, rattleweed, richweed, squawroot.
Effects: May be a mild relaxant. It contains estrogen-like substances which may be helpful in treating symptoms associated with menstruation and menopause. Various extracts have displayed anti-inflammatory, sedative, and blood pressure-lowering effects in animals. It has traditionally been used by Native Americans to treat chronic fatigue, malaria, rheumatism, kidney problems, sore throat, and female disorders. Herbalists have used it for bronchitis, fever, itching, high blood pressure, anxiety, menstrual cramps, and symptoms of menopause.
Precautions: It should not be used by anyone suffering from a chronic disease. No scientific studies of its effects have been done on humans. It may have a stimulating effect on the cardiac system. Consumption of large amounts could cause nausea (though mild nausea may just be a response to its bitter taste), vomiting, sweating, and dizziness.
BLESSED THISTLE
AKA: Cerbenia benedicta.
Effects: According to James Balch, Ph.D., and Phyllis Balch, C.N.C., it "may act as brain food." It is used by herbalists as a tonic for the stomach and heart, increasing circulation, and treating liver problems. According to James A. Duke, Ph.D., it can reportedly help combat HIV.
Precautions: Handling the plant can cause toxic skin reactions.
Dosage: One ounce of herb in one pint of boiling water taken 1 cup at a time, 3 times a day between meals. James Duke recommends 5 teaspoons of the herb in a cup of boiling water 2 or 3 times a day, presumably for HIV.
BRAHMI
AKA: Hydrocetyle asiatica.
Effects: Said to relieve anxiety. It has been used to treat epilepsy and leprosy.
BUPLERUM
AKA:Ch'aihu.
Effects: Said to reduce anxiety. It has been used to treat nausea, fever, and pain.
BUTCHER'S BROOM
AKA: Box holly, knee holly, Ruscus aculeatus, sweet broom. Butcher's Broom is an evergreen shrub in the lily family that is closely related to asparagus.
Effects: Said to increase blood flow to the brain. It may relieve inflammation and prove beneficial to the bladder and kidneys. It has been used to treat hemorrhoids, varicose veins, and other circulatory problems, as well as carpal tunnel syndrome, edema, Meniere's disease, obesity, Raynaud's syndrome, thrombophlebitis, and vertigo. Works synergistically with vitamin C.
Precautions: May increase blood pressure in some individuals. It should not be used as a substitute for anticoagulant medication.
Dosage: Earl Mindell, R.Ph., Ph.D., recommends 400 mg/day.
CALIFORNIA POPPY
AKA: Eschscholtzia californica, golden poppy. Though its alkaloids are nowhere near as powerful, the California poppy is related to the opium poppy. Despite this, it is perfectly legal to grow and, in fact, is the state flower of California.
Effects: May relieve insomnia and anxiety. It may also be used to treat nervous tension and muscle tics. The alkaloids are different from those of the opium poppy and, though they have not been thoroughly studied, are not known to be narcotic or addictive. Works synergistically with such sedative herbs as valerian.
Precautions: Overdose symptoms include headaches, hangover-like effects the next day, and other minor side effects. As with poppy seeds, use can cause a urine test to read positive for opiates. It should not be combined with alcohol, prescription sedatives, or other depressants.
Dosage: The usual dose is 30 drops of tincture, or a spoonful of whole dried herb in a cup of tea 2 to 3 times a day.
CARDAMOM
AKA: Bastard cardamom, cardamon, Elettaria cardamomum, Malabar cardamom.
Effects: Contains cineole, a mild central nervous system stimulant, which may account for its reputation in Arab cultures as a male aphrodisiac. Cineole also kills bacteria that cause bad breath, and cardamom has been used to treat asthma, emphysema, gas, heartburn, acid indigestion, laryngitis, and vaginitis. Cardamom also contains the compound borneol, which is helpful in treating gallstones. In addition, herbalists have used it to treat colic, diarrhea, and headaches.
CATNIP
AKA: Catmint, catnep, catrup, catswort, field balm, Nepeta cataria. A member of the mint family, one active ingredient is similar to an ingredient in valerian. It has a similar effect to marijuana, but much milder.
Effects: A mild sedative used in the treatment of insomnia, it reportedly also relieves stress and anxiety and stimulates the appetite. It is high in vitamin C and is good for colds, flu inflammation, and pain.
Precautions: Used as a folk remedy for a variety of conditions, though scientific evidence is lacking. Some claim that smoking the leaves results in a mild marijuana-like high; this is not recommended.
Dosage: Up to 3 cups of tea a day (one ounce of herb per pint of water).
CAT'S CLAW
AKA: Una de gato, Uncaria species.
Effects: An antioxidant. It also has antinflammatory properties, cleanses the intestinal tract, and stimulates the white blood cells.
Precautions: There is only one documented case of an individual having suffered any adverse reactions.
CAYENNE
AKA: Africa pepper, America pepper, bird pepper, capsicum, Capsicum anuum, Capsicum frutescens, chili pepper, cockspur pepper, goat's pepper, hot pepper, pod pepper, red pepper, Spanish pepper, Zanzibar pepper.
Effects: May improve blood circulation and help prevent blood clots. Cayenne is also said to help the body utilize other herbs more effectively, stimulate appetite and digestion, normalize blood pressure, and it has been used to treat asthma. It may help prevent colds, flu, depression, arthritis, headaches, heart attacks, and strokes. Capsicum cream reportedly relieves the intense pain following an attack of herpes zoster (shingles) when applied to the affected areas.
Precautions: Those with duodenal ulcers, bleeding problems, or who are taking anticoagulants should consult a physician before using cayenne. Overconsumption can lead to gastroenteritis, kidney damage, nerve damage, and permanent loss of the sense of taste; some may experience a burning sensation during defecation. Prolonged skin application (for treating arthritis, pericarditis, pleuritis, and rheumatism) can result in dermatitis and blisters, and it can be very irritating to the mucous membranes if inhaled.
Dosage: V4 teaspoon 3 times a day.
CELERY
AKA: Apium graveolens, garden celery, wild celery.
Effects: Contains apigenin, which dilates the blood vessels, and several antioxidant vitamins. It can be used to treat amenorrhea, angina, cardiac arrhythmia, dizziness, gout, high blood pressure, and high cholesterol. Herbalists have also used it for dropsy, obesity, flatulence, skin problems, and lack of appetite.
Precautions: It is high in sodium. It is also a strong diuretic, and should not be used by those with kidney problems.
Dosage: At least one celery stalk a day. As a tea, l/2 teaspoon of seeds in ¥2 cup of boiling water and strain. As a juice, one tablespoon two or three times a day an hour before meals.
CHAMOMILE
AKA: Anthemis nobilis (Roman chamomile), camomile, Chamaemelum nobile (Roman chamomile), Kamillosan, Matricaria chamomilla (German chamomile), Matricaria recutita (German chamomile), Perkamillon.
Effects: Chamomile is said to stimulate the brain, dispel weariness, calm the nerves, counteract insomnia, aid in digestion, break up mucus in the throat and lungs, and aid the immune system. Further, it has antibacterial and antifungal properties and may inhibit the growth of the polio virus and certain tumors, alleviate the pain and joint inflammation of arthritis, and prevent and heal ulcers. Kamillosan and Perkamillon are German pharmaceutical brands used to treat indigestion and ulcers. Works synergistically with other sedative herbs.
Precautions: Can cause reactions in those allergic to ragweed, aster, or chrysanthemums. There have also been reports of asthma, hay fever, and hives in susceptible individuals. Overdosing can cause nausea and vomiting. An overdose of the tincture may cause diarrhea.
Dosage: The tea contains only 10 percent of the sedative-inducing chemicals of the herb.
CHAPARRAL
AKA: Larrea divaricata, Larrea tridentata.
Effects: Contains nordihydroguaiaretic acid (NDGA), a chemical which has shown antioxidant and antiseptic qualities. Traditionally used by Native Americans to treat various cancers, arthritis, bruises, eczema, rheumatism, snake bites, venereal diseases, and wounds. Herbalists have used it as an antibiotic, treating bacteria, viruses, and parasites. Used as a mouthwash, it can reduce cavities by up to 75 percent, though all of it should be spit out immediately after rinsing the mouth, as swallowing could produce side effects.
Precautions: Scientific evidence for any claims is lacking. The plant could cause inflammation of the skin if touched. Internal use may cause damage to the liver, especially if taken in large doses or for prolonged periods of time.
CHICKWEED
AKA: Adder's mouth, Cerastium vulgatum (mouse-ear chickweed), Indian chickweed, satin flower, starweed, starwort, Stellaria media (common chickweed), Stellaria pubera (star chickweed), stitchwort, tonguegrass, winterweed.
Effects: It is high in vitamin C. Herbalists have used it to treat arthritis, asthma, cancer, blood disorders, constipation, eczema, fever, gout, hemorrhoids, infection, inflammation, obesity, tuberculosis, bruises, nosebleeds, abscesses, and boils.
Precautions: There is no scientific evidence for any of its supposed health benefits, though it is generally considered very safe.
Dosage: It is best used sparingly as a vegetable or salad green.
CHINESE CLUB MOSS
AKA: Club moss, foxtail, Huperzia serrata, lycopod, Lycopodium calvatum, staghorn, vegetable sulfur, wolf claw.
Effects: Contains hyperzine, which inhibits the breakdown of acetylcholine, which may aid in the alleviation of symptoms of Alzheimer's disease. Used by herbalists as a diuretic for kidney disorders and as a treatment for nervous disorders and epilepsy.
Precautions: Only the spores should be used, as the plant itself is poisonous.
Dosage: One to two cups of tea a day.
CLOVE
AKA: Caryophyllus aromaticus, Eugenia aromatica, Syzygium aromaticum.
Effects: An antioxidant. It increases circulation and thins the blood. It also aids digestion and is used in the treatment of flatulence, vomiting, and nausea. The oil has antifungal and antibacterial properties.
Precautions: May cause a numbing effect on the tongue, as it contains eugenol, a strong anesthetic. Clove oil is toxic in large amounts.
COLA
AKA: Cola nitida. Cola soft drinks do not contain the herb, but they do share the stimulating compound caffeine.
Effects: Contains the compounds theobromine, kolanin, and caffeine, all of which are stimulants. It is used as a female aphrodisiac in Jamaican and West African societies.
CORDYCEPS
AKA: Caterpillar fungus.
Effects: A mushroom that is used in China as a tonic to increase energy and stamina, either as a tea or an extract.
Precautions: It is said to be nontoxic.
COUNTRY MALLOW
AKA: Sida cordifolia.
Effects: Contains the stimulant compound ephedrine, which may explain its reputation as an aphrodisiac. It has been used to treat bronchial congestion and narcolepsy. Herbalists have used it to treat muscular and nervous system problems such as sciatica, and it may also have antiseptic properties.
Dosage: James A. Duke, Ph.D., recommends five teaspoons of the herb in a cup of boiling water.
DAMIANA
AKA: Turnera aphrodisiaca, Turnera diffusa. Popular in Mexico, it is used to make both a tea and a liqueur.
Effects: It may have a calming or sleep-inducing effect. It is traditionally thought of as an aphrodisiac, and has been used to treat impotence and sterility, not to mention diabetes, kidney disease, bladder infections, asthma, bronchitis, chronic fatigue, and anxiety.
Precautions: It can interfere with the absorption of iron. Evidence for its supposed aphrodisiac qualities is only anecdotal, though it is generally considered a safe herb. There appear to be no reports of toxicity.
Dosage: James A Duke, Ph.D., recommends a tablespoon of dried herb in a cup of boiling water.
DANDELION
AKA: Blowball, cankerwort, lion's tooth, priest's crown, puffball, pu gong ying, swine snout, Taraxacum officinale, white endive, wild endive.
Effects: A good source of lecithin and choline, both of which are beneficial to memory, plus the antioxidant carotenoids lutein and violaxanthin. It may be helpful in treating constipation, fever, gout, hepatitis, insomnia, stiff joints, liver disorders, and chronic rheumatism.
Precautions: It appears to be a safe herb with no apparent side effects.
Dosage: One cup of tea a day.
DA T'SAO
AKA: Jujube date.
Effects: Da t'sao is said to promote calmness and is used in China to treat insomnia and dizziness.
DEVIL'S CLAW
AKA: Harpagophytum procumbens.
Effects: In Europe, it has been used to treat senility, as well as allergies, arthritis, and diabetes. In Africa, it is used to treat fever, indigestion, malaria, and skin cancer.
Precautions: There is no scientific evidence for any of its claims. Studies which have shown it relieves the symptoms of gout through anti-inflammatory properties and by lowering uric acid levels have employed injections; it is not known if ingesting this herb would have the same effects.
DONG QUAI
AKA: Angelica sinensis, Chinese angelica, dang quai, tang keui, tang kwei. Don quai is similar to western angelica (Angelica archangelica), though its effects are milder and slightly different.
Effects: Known as an anti-aging herb. It is also used to treat menstrual problems, the symptoms of menopause, heart disease, insomnia, high blood pressure, cirrhosis of the liver, herpes zoster (shingles), anemia, and diabetes.
Dosage: Three cups of tea a day, or four tablets or capsules a day in two divided doses.
DON SEN
AKA: Campanumaeapilosula, don shen, tang shen.
Effects: Considered similar in effect to ginseng, though milder. It is said to restore energy and improve digestion, and is used to treat heartburn. Works synergistically with astragalus.
EPHEDRA AND MA-HUANG
AKA: Dymetadrine 25, Ephedra gerardiana (Pakistani ephedra), Ephedra nevadensis (American ephedra, Brigham Young weed, cowboy tea, desert herb, Mormon tea, squaw tea, teamster's tea, whorehouse tea), Ephedra sinica (Chinese ephedra, ma-huang), epitonin.
Effects: Chinese and Pakistani ephedra contain ephedrine, a strong central nervous system stimulant. American ephedra contains norpseudoephedrine, which may be even more powerful. It increases adrenaline production, heart rate, and blood pressure. It is said to be useful in the treatment of asthma (by dilating the bronchioles), narcolepsy, nasal congestion, and allergies. Some claim it helps to burn off fat and contribute to weight loss. Ephedra sinica may contain a substance that prevents the growth of the Influenza B virus. Dymetadrine 25 is an over-the-counter drug that is pure ephedrine. Traditional Chinese medicine has used it in conjunction with other herbs.
Precautions: It should not be used by persons who suffer from anxiety attacks (panic disorder), diabetes, elevated thyroid, glaucoma, heart disease, hypertension, or high blood pressure, or by those who have a history of abusing stimulant drugs. Those who are underweight, sedentary, subsisting on a poor diet, recovering from an illness, suffering from extreme stress, have sleep problems, or who have a weak digestive system may find that ma huang may make them feel more stressed out and run down. The effects wear off rapidly, so that larger and larger doses are needed to achieve the same effect. Large doses can cause headache, nervousness, nausea, palpitations, dizziness, difficult urination, insomnia, and chest pain. Overuse may also lead to a condition called the serotonin syndrome, where serotonin levels in the body are too high, and which is characterized by restlessness, confusion, sweating, diarrhea, excessive salivation, high blood pressure, increased body temperature, rapid heart rate, tremors, and seizures. There are twenty reported cases of ephedrine psychosis attributed to overuse, and attempts by individuals to obtain a high have led to a few deaths. Its use in treating allergies, asthma, and congestion has largely been replaced by more effective drugs that exhibit fewer side effects. Ephedra could cause a positive response on a drug test for amphetamine use. It should not be combined with MAO inhibitor drugs or 5-HTP. Bodybuilders often take 100 mg of caffeine, 50 mg of ephedrine, and one aspirin three times a day for "cutting up" (reducing fat and increasing muscle definition), though this is not recommended, as the caffeine-ephedra combination may have been responsible for almost two dozen deaths in recent years. Proponents of ephedra say the evidence is inconclusive, particularly since ephedra has been used for much of recorded history, and ephedra-based alkaloids are found in numerous over-the-counter remedies that have been used by millions, many of whom also regularly drink caffeinated beverages.
Dosage: James A. Duke, Ph.D., recommends one level teaspoon of the dried herb or one-half to one teaspoon of the tincture, though he cautions that this should only be done after consultation with a doctor. The FDA does not recommend more than 24 mg of ephedrine a day.
FENUGREEK
AKA: Greek hayseed, Trigonella foenum-graecum.
Effects: A good source of choline and beta-carotene, both of which are useful in the treatment of Alzheimer's disease. It has also been used in the treatment of gout, neuralgia, respiratory ailments, sciatica, skin irritations, sores, swollen glands, and tumors.
Dosage: Two teaspoons of seeds per cup of water for up to two to three cups a day.
FRANKINCENSE
Effects: An antioxidant.
FU LING
AKA: Muk sheng (red fu ling), Poria cocos.
Effects: Said to be useful in treating insomnia and "emotional imbalances" such as apprehension, fear, instability, and insecurity. It is also one of the most powerful diuretics known. Herbalists have also used it to treat kidney problems and lung congestion.
GARLIC
AKA: Allium canadense, Allium sativum, hu suan.
Effects: Garlic inhibits the formations of nitrosamines, compounds which lead to the development of cancer, especially digestive and colon cancers, and has been used to treat diabetes, heart disease, high blood pressure, high cholesterol, allergies, arthritis, arteriosclerosis, cancer, hypoglycemia, gastrointestinal disorders, asthma, bronchitis, candidiasis, and .pneumonia. Because it contains sulfhydryl compounds (which regulate immune function) and the minerals selenium and germanium, it can fight infection by stimulating the immune system, and has been shown to have antibacterial, antimicrobial, and antifungal properties. Studies have revealed that garlic destroys the Helicobacter pylori bug, a bacteria that plays a role in the development of stomach ulcers and possibly even stomach cancer. Garlic can also trigger enzymes in the liver to deactivate afla-toxin, a strong carcinogen found on mold in peanuts and grains. One study,has shown that those who took supplements of 300 mg/day of garlic had aortas that were 15 percent more supple than those who didn't.
Precautions: Very large doses of garlic may cause gastrointestinal problems; even in moderate amounts, it can aggravate gastro-esophageal reflux disease, or acid reflux, by relaxing the lower esophageal sphincter muscle. Garlic's effectiveness depends on its allicin production, which occurs as a result of a reaction between the compound alliin — a sulfur amino acid — and the enzyme allinase. Fresh, whole garlic is the only effective form, as the allicin breaks down quickly after it is cut or sliced; allicin is not activated in garlic that has been aged or dried, though Dr. Isadore Rosenfeld states that sanitized capsules are also effective, and these are recommended for those concerned about the odor. On the other hand, Joe and Teresa Graedon, Ph.D., recommend that a clove of garlic should be crushed at least ten minutes before heating to obtain the full cancer-fighting benefits. Recently, a process developed by the Japanese ages garlic for a year, enhancing its antioxidant effects by fully metabolizing allicin into other biologically active sulfur compounds while eliminating its odor. Garlic supplements should be stopped about two weeks before surgery, as it could cause excessive bleeding. Garlic will increase the blood thinning properties of aspirin and other anticoagulants, so caution should be exercised when combining them.
Dosage: A clove of garlic a day (about 4 grams). Supplements should provide at least 10 mg/day of alliin or a total allicin potential of 4000 meg/day (equivalent to roughly 4000 mg of fresh garlic). A recommended dose of aged extract is 600 to 1200 mg/day, or 2 to 5 mg/day of garlic oil.
GAY GEE
AKA: Lycii, Lycium chinenses, lycium Chinese, wolfberry.
Effects: It is believed that this herb can contribute to a long life span and a sunny disposition. It is high in antioxidants and carotenoids, and is known to increase testosterone levels in men who are deficient. It has been used to treat high blood pressure, kidney disease, fever, bronchial inflammation, diabetes, and some types of cancer.
GENTIAN
AKA: Bitter root, bitterwort, Gentiana catesbaei (blue gentian, American gentian), Gentiana crinita (fringed gentian), Gentiana lutea (yellow gentian), Gentiana officinalis, Gentiana quinque-folia (stiff gentian, gallweed), gentian root, pale gentian.
Effects: Gentian may increase circulation, aid digestion, and stimulate the appetite. It has been used to treat earaches, heartburn, hypothyroidism, and ulcers.
Dosage: One teaspoon in one or two cups of water, simmered for 30 minutes.
GINGER
AKA: African ginger, Asarum canadense, black ginger, Canada snake-root, gan Jiang, Indian ginger, race ginger, wild ginger, Zingiberis officianalis, Zingiber officinale.
Effects: Has been used to treat anxiety and depression. A stimulant, it is said to benefit the stomach, intestines, and circulation, and has been used to treat cramps, indigestion, gas, motion sickness, and nausea. It is said to help cleanse the body through sweating, to stimulate the appetite, and to relieve the symptoms of colds.
Precautions: Large doses can cause stomach upset. Use of the whole plant causes liver damage in animals. In the 1930s, Jamaican ginger used in an alcoholic beverage caused major neurological symptoms in some people. GlNKGO BILOBA AKA: EGb 761, Ginkgold, maidenhair tree, Rokan, Tanakan, Tebonin.
Effects: Acts as a vasodilator, improving circulation in the medium and small capillaries in the brain and extremities (it also increases the circulation of the microcapillaries, something no other known substance is known to do), prevents free radical damage in cell membranes (and repairs lesions caused by free radicals), protects nerve tissue from damage resulting from hypoxia (lack of oxygen), helps the brain to metabolize glucose better, facilitates nerve transmission, and increases alertness (by reducing theta brainwaves, the presence of which indicates inattention and lack of concentration), short-term memory, and overall brain functioning. It has been used to treat age-related dementia in Europe for years, as it has been found to produce the same consistent EEG changes as those produced by drugs prescribed for dementia, though it may take six months before changes become apparent. It may have no memory- or brain-enhancement effect in healthy people with no brain impairment. It may inhibit mental deterioration in the early stages of Alzheimer's disease for six to twelve months, though some dispute this. Ginkgo biloba contains ginkgolides, molecules that are antagonistic to Platelet Activating Factor (PAF), a major component of asthma, allergies, and inflammatory conditions. It may also be helpful in relieving the symptoms of such conditions as bronchial and cardiac asthma, cold extremities, diabetes, eczema, glaucoma, inner ear dysfunction, macular degeneration, migraine headaches, multiple sclerosis, neuralgia and neuropathy, retinopathy, tinnitus, vascular fragility, and vertigo. There is no evidence it can help sustain male erections.
Precautions: It has been found to reduce the ability of sperm to penetrate eggs, and individuals should exceed the average daily dose only under a physician's care. Because of the relationship to PAF, it can be a problem for those with clotting disorders. High doses may cause diarrhea, headaches, irritability, nausea, restlessness, skin irritations, and vomiting. The fruit can cause severe allergic reactions much like poison ivy and poison oak. Though commercially sold ginkgo biloba products are tannin-free, there may be a chance that some extracts are not, and these tannins, or astringent chemicals, may cause gastrointestinal disorders. It may interact with such blood thinners as Warfarin (coumadin) and aspirin.
Dosage: From 120 to 160 mg/day of flavonoid extract in three divided doses (Dr. Isadore Rosenfeld recommends half that, while James A. Duke, Ph.D., considers 60 to 240 mg/day safe); it has a halflife of three hours, and it is pretty much gone after 6 hours. The extract must be at least a 50-to-l concentration (50 pounds of leaves used to make 1 pound of extract), along with 24 percent active ingredients (gingkoflavonglycosides, also referred to as flavoglycosides, flavone glycosides, or ginkgoheterosides); quite a few products available are lower in concentration and are taken in doses as high as 1000 mg/day. Improvements should be seen within three to six months.
GINSENG
AKA: Eleutherococcus senticosus (Siberian ginseng), Panax notoginseng (Tienchi ginseng), Panax quinquefolium (American ginseng, five fingers, five-leafed ginseng, redberry), Panax schinseng (Asiatic ginseng, Chinese ginseng, Wonder-of-the-world), Panax trifolius (dwarf ginseng), ren shen. It has been used as a general health tonic in China for the past forty centuries.
Effects: Works as an adaptogen, a nontoxic substance that normalizes body functions and protects against various stressors on the body. Many people believe Ginseng stimulates the brain and improves concentration, memory and learning, visual acuity, color perception, and aural acuity; works as a general stimulant to combat fatigue and stress; fights free radicals; reduces cholesterol; improves brain circulation; reduces heart rate; normalizes blood pressure; normalizes blood sugar; stimulates endocrine activity and metabolic functions; aids circulation and digestion; helps the body resist toxins, chemotherapy, alcohol, and drugs; boosts athletic performance and recovery from workouts; helps reduce insomnia and sleep disturbances; stimulates macrophage activity in the immune system; normalizes body functions; and improves sexual performance (though it is not an aphrodisiac). It has also been used to treat arthritis, tuberculosis, indigestion, cancer, and the symptoms of menopause.
Precautions: Solid research of its benefits is lacking. Quality can vary widely, and good ginseng is very expensive. Unfortunately, most of what is available is cheap and offers very little in the way of active ingredients: one study in the 1980s found that 50 to 70 percent of the products sold were diluted or adulterated, and a 1997 study by the Bureau of Alcohol, Tobacco, and Firearms found that most liquid ginseng contains alcohol, some as much as 34 percent. Many commercial products which contain ginseng, such as soft drinks, contain too little of the herb to provide any health benefits. Further, there are over two hundred different varieties, and experts cannot come to a consensus on what is the best type. Even within each variety, the quality can vary widely. Koreans routinely strip the bark during processing, the part of the plant which contains the highest amount of the active ingredients; red ginseng always has an intact bark, but white may or may not be stripped. Products should only be made with six-year-old roots, as it should not be harvested before then. Some prefer American ginseng because it is a milder form than its Asian counterpart and avoids some of the side effects. Those suffering from acute inflammatory disease, anxiety disorder, bipolar disorder (manic-depression), heart palpitations, asthma, emphysema, or bronchitis should avoid American and Asian ginseng. Panax ginseng contains an estrogen-like compound that could cause problems in some individuals. Siberian ginseng is, strictly speaking, not ginseng at all, even though it comes from the same plant family; it has fewer side effects and more consistent results, but since it creates heat in the body, it should be avoided by those suffering from hot dry eyes, rashes, chronic sore throats, or high blood pressure. Ginseng may cause allergy symptoms, increased blood pressure, diarrhea, gastrointestinal problems, headaches, heart palpitations, hypertension, insomnia, nervousness, tissue swelling, skin eruptions, weakness, tremors, masculinizaton in women and feminization in men, and skin rash, especially if taken at high doses for prolonged periods of time. Large doses should not be taken during an acute infection, as that may suppress the immune system. There should be at least a three-hour span between taking ginseng and taking vitamin C, as some of the ginseng may be neutralized.
Dosage: From 500 to 3000 mg/day in divided doses. Extracts produce the most consistent results. Taking higher doses should be done only under the supervision of a health professional, and avoided as a general rule. Thomas H. Crook III, Ph.D., and Brenda Adderly, M.H.A., do not recommend taking it, based on many of the precautions cited above, while Dharma Singh Khalsa, M.D., recommends taking four to eight tablets a day of the Chinese medicine Ching Chun Bao, which contains, among other things, Royal Manchurian ginseng, the strongest and most effective form of ginseng.
GOTU-KOLA AND FO-TI-TIENG
AKA (Gotu-kola): Brahmi, Centella asiatica, gota-kola, Indian pennywort. AKA (Fo-ti-tieng): Asian marsh pennywort, fleeceflower, fo-ti, Ho shou wu, Hydrocotyle asiatica minor, Poly-gonum multiflorium. Gotu-kola is a plant found throughout Africa and the East and, like ginseng, is considered an adaptogen. Fo-ti-tieng is so similar that botanists think it may be a geographic variant. Effects: Both Gotu-kola and fo-ti-tieng have been used to treat obesity, varicose veins, wounds, and some skin conditions. They may improve attention and concentration, have an anti-stress tranquilizing effect, stimulate the brain by increasing blood flow, detoxify the body, and energize the cells. They are said to increase longevity. Taken with calamus root, they may improve memory and mental clarity.
Precautions: Solid scientific evidence is lacking for many of their benefits, but they appear to be safe herbs. They should not be taken by those with an overactive thyroid. Gotu-kola can cause dermatitis if applied to the skin.
Dosage: One-half cup of tea using one ounce of gotu-kola per pint of water, taken three times a day.
GRASS, WHEAT AND BARLEY
AKA: Green Kamut, Green Magma.
Effects: Wheat grass is an excellent source of such antioxidant vitamins as A, B, C, and E. Both wheat grass and barley grass contain all the minerals essential for health, especially calcium, cobalt, iron, phosphorus, potassium, sulfur, and zinc. In addition to all the vitamins and minerals, they are high in chlorophyll, which according to some experts helps rid the body of toxins (including pesticides, drugs, and radiation) and discourages the growth of harmful bacteria. Barley also contains the antioxidants superoxide dismutase (SOD) and 2-0-GIV.
Precautions: Since these grasses cannot be digested by the human body in their solid state, they must be juiced, and they must be consumed before they go bad (within ten minutes). However, they can be stored in plastic containers in the fridge for up to a week, and even longer frozen, but at the expense of some of their nutritional value.
GREEN TEA
AKA: Bancha tea, Camellia sinensis, gunpowder tea, Imperial tea, kukicha tea, matcha tea, sencha tea, Yamashire tea. Green tea is made from the same plant as black tea, but is processed by steaming before drying, rather than being fermented by "sweating," as is done with black tea. Oolong tea (also known as red tea or yellow tea) stands in the middle, as it is fermented, but not for as long as black tea.
Effects: All teas contain mind-altering alkaloids known as methylxanthines, which are also found in chocolate, coffee, cola, guarana, kola nut, and yerbe mate, and include caffeine, theophylline, and theobromine. Though tea leaves have a higher caffeine content than coffee beans (1 to 4 percent as opposed to 1 to 2 percent), green tea may have a much lower level of caffeine than coffee (20 to 30 mg compared to 75 to 150 mg) because caffeine is more readily leached into coffee than tea, and tea is" diluted more with water than coffee is. Tea has a calming effect conducive to mental activity, as opposed to the sudden stimulation of coffee, which is more suitable to physical activity, and lacks the toxic or carcinogenic compounds found in coffee (e.g., caffeol, creosote, phenol, tars). Tea that is brewed for only two to three minutes has about half the caffeine as tea brewed for five or more minutes, and is not as bitter. High quality tea is dependent upon three things: (1) leaves and buds that are young and small, (2) leaves that are whole instead of broken, and (3) the absence of less beneficial parts such as twigs and stems. Gunpowder tea from China and matcha and sencha tea from Japan are examples of such teas. Chinese Imperial and Japanese Yamashire teas, though made from older leaves, are still of good quality, while the Japanese bancha and kukicha teas, being the lowest grade as they contain a high amount of twigs and stems, have the lowest amount of caffeine. Tea also contains polyphenols, compounds which have 25 to 100 times the antioxidant properties of vitamins C or E. It has been shown to lower levels of LDL, or "bad" cholesterol, and raise the levels of HDL, or "good" cholesterol. It is also said to prevent the buildup of plaque, prevent tooth decay because of its high fluoride content, and contribute to weight loss because of the metabolism-increasing effects of caffeine and the fatburning property of the polyphenols. Preliminary research has shown that, when applied to the skin, it is an effective sunscreen. Works synergistically with red wine, grapeseed, and borage oil.
Precautions: Caffeine may be both physically and psychologically addicting, and consuming high amounts could cause restlessness, anxiety, tremors, insomnia, abdominal pain, high blood pressure, and heart palpitations. Women who drink more than four-and-a-half cups of green tea a day are much more likely to suffer from PMS. Studies on whether green tea or black tea causes esophageal cancer are inconclusive, leading some to conclude that the disease may be due more to the habit of drinking tea scalding hot than to any particular ingredient in the tea. Adding milk to green tea may prevent the absorption of at least some of the polyphenols.
Dosage: Five cups or more a day for at least six months have been shown to significantly lower the risk of pancreatic and colorectal cancers. Five to ten cups a day is believed to normalize blood sugar by regulating insulin production, and 100 to 150 mg/day of caffeine maybe necessary for weight loss. Extracts may have lower levels of caffeine and higher levels of polyphenols than the tea.
GUARANA
AKA: Brazilian chocolate, Brazilian cocoa, Energy Elixir, Guarana Tai (soft drink), Hit Energy, Josta (soft drink), Paullinia cupana, Super Pep, Zoom.
Effects: Traditionally used as a stimulant, aphrodisiac, and appetite suppressant, and used by herbalists to treat diarrhea, fever, and headaches. It does not cause the caffeine "jitters" that coffee normally does, possibly because the fats and oils in the seeds allow the caffeine to be digested much more slowly, resulting in a milder and longer-lasting high, though research has, as yet, not borne this out. The various saponins in guarana may enhance the health benefits of this herb.
Precautions: Has a higher caffeine level than tea or coffee, though the caffeine content may sometimes be misleadingly referred to as guaranine, a name bestowed upon it by early researchers who did not realize the two alkaloids were identical. Guarana sodas have, at most, 0.3 to 0.6 percent of the herb. More unfortunately, however, modern processing grinds the seeds at high temperatures, which oxidizes some of the compounds and produces a product that is both bitter-tasting and potentially irritating to the stomach.
GUAYUSA
AKA: Ilex guayusa. A member of the holly family, it is related to yaupon and yerbe mate.
Effects: One of the richest plant sources of caffeine (up to 7.6 percent), it has traditionally been used by the indigenous peoples of South America as a stimulant, a headache remedy, and as a purgative in ceremonial rituals.
GUGGULU
AKA: Guggul. A tree resin similar to myrrh.
Effects: A strong antioxidant that is said to relieve arthritis and other inflammatory diseases. It has been shown to lower LDL cholesterol and triglycerides and raise HDL cholesterol.
HAWTHORN
AKA: Crataegus oxyacantha, English hawthorn, hagthorn, May bush, May tree, quickset, thorn-apple tree, whitethorn.
Effects: May relieve anxiety and insomnia and improve circulation. It contains many bioflavonoids and is used by herbalists for various heart conditions— such as high blood pressure, myocarditis, arrhythmic heartbeat, and arteriosclerosis — digestive problems, and kidney disorders.
Precautions: Its concentrated form should be used only under the guidance of a physician.
Dosage: One teaspoon of flowers steeped in one-half cup of water, for up to one and one-half cups a day, or three capsules a day in three divided doses.
HOPS
AKA: Humulus lupulus. A member of the hemp family, it is used to add flavor to beer.
Effects: May have a relaxing, sedative effect that promotes restful sleep. It also stimulates the appetite, reduces flatulence, and relieves intestinal cramps. Some of its compounds show promise as anticancer agents. Works synergistically with skullcap.
Precautions: It cannot be stored for long, as it deteriorates rapidly and becomes very unstable when exposed to light and air. Those suffering from depression should not take high doses. Because of its sedative effect, it should be taken just before sleep. No significant side effects have been reported.
HORSEBALM
AKA: American horsemint, English horsemint, horsemint, Mentha sylvestris, monarda, Monarda didyma (bee balm, blue balm, high balm, low balm, mountain balm, mountain mint, Oswego tea;, Monarda fistulosa (wild bergamot), Monarda punctata.
Effects: Contains carvacrol and thymol, both of which prevent the breakdown of acetylcholine, which may aid in the alleviation of symptoms of Alzheimer's disease. These compounds may be able to cross the blood-brain barrier, so it may be beneficial even when used externally. It has been used to relieve the symptoms of various digestive, respiratory, and cold-related ailments.
Dosage: One teaspoon of leaves or tops per cup of water, up to one to two cups a day.
JASMINE
AKA: Jasminum officinale.
Effects: Jasmine is believed to promote relaxation and is a possible aphrodisiac.
JATOBA BARK
A plant used as a tea in the rain forests of Brazil and Peru.
Effects: Has an energy-boosting effect. May aid the respiratory and urinary systems and help in weight loss.
KAVA AND KAWAIN
AKA: Ava, awa, kasa, kava kava, Kavaform, Kaviase, kawa, kawa kawa, keu, Laitan, lewena, Piper methysticum, Piper wichmannii, sakau, seka, waka, wati, yagona, yaqona. A Polynesian herb used by native peoples to make an alcoholic drink. The practice of preparing the root and stem for the drink by having a designated person chew on them is no longer done because of health risks. Kava contains several active compounds called kavalactones, also known as kava alphapyrones or kavapyrones, which include kawain (or kavain), dihydrokawain, methysticin, dihydromethysticin, and yangonin; each kavalactone has a different effect on the body, and the effects of different plants may vary according to the levels of the various kavalactones. It's uncertain whether the leaves and stems produce different effects from the roots, or whether older plants are more potent than younger ones.
Effects: May induce a sense of wellbeing in small doses, and relaxation, lethargy, and drowsiness in larger doses. The effects begin after twenty or thirty minutes and generally last two to three hours. According to Dr. Harold Bloomfield, "Medical studies have shown that kava can often relieve mild to moderate anxiety as effectively as benzodiazepine tranquilizers." It has been found to improve digestion, memory, reaction time, and vigilance, relax muscles, and decrease anxiety, chest pain, dizziness, gastric irritation, headaches, heart palpitations, muscle spasms, and symptoms of menopause and PMS. It also has local anesthetic properties and can be used to treat urinary tract infections and bladder disorders. Unlike other psychoactive plants (e.g., mushrooms and peyote), it does not enhance intellect or produce altered states of consciousness, though anecdotal evidence indicates it may enhance visual and auditory perception as well as produce more vivid dreams. How the kavalactones work is still not known, though it is believed they pass through the blood-brain barrier and affect certain neurotransmitters. Kawain, a resinous pyrone extracted from the root of the kava plant, has been shown to control lipofuscin deposits. Waka is a Fijian term that refers to the kava taken from the plant's lateral roots, and waka is the most expensive and potent form. Lewena, the rootstock, and kasa, the lower sterns, are cheaper and less potent forms. Kava works synergistically with chamomile, hops, licorice, and valerian.
Precautions: Kava should not be taken by those with Parkinson's disease (it could worsen muscular weakness and twitching), by those who are severely depressed, or by those allergic to it. The elderly or ill should take smaller doses, and then only under the care of a physician. Kava is not advisable when driving or operating heavy machinery. It can be habit-forming. No clinical studies have been done in the U.S., and some are concerned that it might be abused as it has psychotropic properties similar to opium and cocaine. It probably should not be used for severe anxiety or for long-term treatment. Neither should it be used as a substitute for benzodiazepines, as it is not as effective in inducing sleep; is not as effective for severe agitation, severe anxiety, or convulsions; is slower to take effect; and does not remain effective for as long a period as the prescription drug. A pungent and numbing aftertaste deters the drinker from consuming too much. Tea made from the dried and powdered root bark may not have the pleasant lilac aroma and flavor of freshly made kava. Stronger effects may be achieved by chewing the root, though this is something even the indigenous population of the South Seas do not engage in, as the taste and thick fibers of the root make this an unappealing alternative. Extended use of doses equal to 400 mg/day of kavalactones and higher could result in a buildup of toxins in the liver, damage to the heart and lungs, and skin that is pigmented or darkened, dry, and covered with scales, particularly on the palms, soles, forearms, back, and shins (which may clear up when use is discontinued). Other symptoms include numbness of the tongue, dizziness, gastrointestinal distress, grogginess, inflammation of the skin and eyes, insomnia, sudden muscle spasms, nausea, biochemical abnormalities, vision disturbances, and shortness of breath. There is one documented case of a man who lapsed into a brief coma after combining kava with the drug Xanax. It is recommended that kava not be combined with benzodiapezine tranquilizers, alcohol, antidepressants, or sleeping pills.
Dosage: The most effective method of consumption is by eating the dried root, as saliva activates the kavalactones. An acceptable dosage is 1.5 to 3 mg/day in divided doses. Probably the least effective method of consumption is as a tea, as water does not release the kavalactones the way oil does. An acceptable compromise is liquid extract formulas or standardized extract capsules. Generally, kava root of high quality will contain approximately 5 to 8 percent kavalactones. Though kavalactones are not, for the most part, water soluble, a water-soluble extract can be made; it differs from the usual fatsoluble extract in that it does not induce sleep, but it does have some pain-killing properties. Fatsoluble kava, on which most of the studies have been done, induces sleep and has much greater pain-killing abilities. If taking a tincture with a 1:2 ratio, dosage should be between 3 to 6 ml/day in divided doses. The initial dose should be about 70 mg of kavalactones, which should be gradually increased to about 100 mg. Reports indicate that 150 to 210 mg/day of kavalactones relieves anxiety, while one daily dose of this amount taken a half hour before bedtime induces sleep. It is more effective when taken on an empty stomach. Kava should not be taken on a daily basis for more than four to six months.
LAVENDER
AKA: Lavandula officinalis, Lavandula vera.
Effects: Lavender may relieve stress, depression, and insomnia because of its ability to slow nerve impulses, producing an anesthetic effect. It may also be good for the skin, and has been used in the treatment of amenorrhea, burns, carpal tunnel syndrome, fainting, pain, psoriasis, and vaginitis, and by herbalists in the treatment of dizziness, flatulence, headaches, and skin problems. According to James A. Duke, Ph.D., the sedative compounds can be absorbed in the skin, and tossing a handful in bathwater is a good way to relax.
Precautions: Some species, such as Spanish lavender, are stimulating rather than tranquilizing,
Dosage: One teaspoon of leaves in one-half cup of water, for a maximum of one cup a day.
LICORICE
AKA: Gan cao, Glycyrrhiza glabra, licorice root, sweet licorice, sweet wood. Most licorice candy does not contain any trace of the herb but, instead, anise; some European licorice candies, however, may contain dangerously high levels of licorice. Licorice is a legume, part of the same family as beans and peas.
Effects: Licorice has been used to treat depression, as well as digestive, respiratory, kidney, and bladder ailments. In Japan, it has been used to treat chronic hepatitis B and C. It can also inhibit tooth decay, inhibit the growth of cancer in vitro and in mice, is helpful in the treatment of sore throats and coughs, and may aid in the treatment of Addison's disease. An extract, glycyrrhizin, has been used to treat such viruses as herpes zoster (shingles), herpes simplex 1, polio type 1, and vaccinia in vitro, and to inhibit HIV. Derivatives have also led to such drugs as Carbenoxolone, used in the treatment of various types of ulcers. Used by herbalists to treat allergies, asthma, chronic fatigue, emphysema, fever, hypoglycemia, and inflammation of the bowels.
Precautions: Licorice should not be used by those with hypertension (it could raise the blood pressure even more), depression (it can elevate blood cortisol and deepen the depression), severe menstrual problems, heart disease, diabetes, or glaucoma. Overdosage or constant use (i.e., on a daily basis for more than a week) can result in headache, high blood pressure, hypertension, lethargy, retention of water and salt, and excessive loss of potassium. One man suffered congestive heart failure after eating a pound and a half of the herb for a week, and one woman suffered cardiac arrest (among other side effects) after consuming four pounds a week over an unknown period of time. At least eight compounds in licorice are MAO inhibitors, so it should not be combined with certain drugs.
Dosage: One teaspoon of rootstock in one cup of water for up to three cups a day. LlGUSTRUM AKA: Ligustrum lucidium. Effects: Its medicinal qualities are said to be similar to astragalus; it contains two potentially immune-regulating ingredients, syringin and a terpene compound. In China, it has been used to treat fatigue and prevent aging, in addition to being prescribed for infections, heart disease, body aches, dizziness, and tinnitus.
Dosage: From 6 to 15 g/day of a decoction made from the berries.
MEXICAN WILD YAM
AKA: Dioscorea barbasco, Dioscorea composita, Dioscorea mexicanan, Dioscorea villosa.
Effects: Contains DHEA and diosgenin, or steroid saponins, which are the precursor to the hormone progesterone. Said by herbalists to be good for estrogen imbalances in women and in relieving the symptoms of diverticulitis; some even claim that a salve made from it can enlarge women's breasts.
Precautions: There is little scientific evidence to back up any of its supposed benefits. Only whole yam will provide benefits. Synthetic progesterone, called prog-estins or prestrogens, or products containing wild yam may be lacking in essential nutrients and may have many side effects, including depression, kidney problems, and increased risk of cancer.
MILK THISTLE
AKA: Carduus marianus, holy thistle, Mary thistle, St. Mary's thistle, Silybum marianum, wild artichoke.
Effects: Contains the bioflavonoid mixture silymarin, which protects the liver against hepatitis, cirrhosis, and toxins such as carbon tetrachloride, alcohol, and the poisonous Amanita mushroom. It may also help protect the liver from otherwise beneficial pharmaceuticals such as antianxiety drugs, antidepressants, cholesterol-lowering drugs such as Zocor (simvastatin) and Mevacor (lovastatin), and high doses of Tylenol (acetaminophen) and iron. Milk thistle may even reverse damage that has already occurred. Studies published in the Journal of the American Medical Association have revealed that at least three-quarters of all adult Americans show at least some sign of chronic liver damage — which could manifest itself as irritability, fatigue, malaise, anxiety, depression, and mild intellectual impairment — possibly indicating that this may be an important herb to add to the diet. This bioflavonoid mixture may also be useful in preventing or treating gallstones and in relieving the symptoms of psoriasis. It has shown promise in treating liver disorders and hepatitis (including chronic hepatitis). Silymarin and its basic component silybin may protect cell membranes from free radicals through antioxidant properties.
Precautions: Those taking any medication or suffering from liver damage should consult a physician first. There appears to be little chance of any side effects with moderate use: studies have shown that less than one percent of users have suffered side effects — and then only gastrointestinal discomfort and loose stools.
Dosage: The common dosage is a 200 mg pill containing a standardized extract of 80 percent silymarin (160 mg of silymarin) taken one to three times a day.
MUGWORT
AKA: Artemisia vulgaris, common mugwort, felon herb, sailor's tobacco.
Effects: Has been used to reduce nervousness and insomnia. May relieve mental fatigue and improve memory.
Precautions: High doses can lead to poisoning, but normal usage reportedly produces no adverse symptoms.
Dosage: One tablespoon of dried herb steeped in half a cup of water or one-half teaspoon of powdered rootstock with water twice a day.
MURIA PUAMA
AKA: Ptychopetalum olacoides.
Effects: Used as a stimulant in Brazil. Also used as a stomach tonic and to treat rheumatism. It is said to be an aphrodisiac.
MYRRH
AKA: Commiphora myrrha, gum myrrh tree.
Effects: An antioxidant. Herbalists have used it to treat bad breath, periodontal disease, and skin disorders, and the tincture is used to treat mouth and throat ulcers.
Precautions: It is toxic in large amounts.
Dosage: One teaspoon steeped in one pint of boiling water for a few minutes before straining, or two to five drops of tincture at a time as needed.
NETTLE
AKA: Common nettle, common stinging nettle, dwarf nettle, great stinging nettle, stinging nettle, Urtica dioica, Urtica urens.
Effects: Contains high levels of boron, which can increase the body's estrogen levels, improving mood and short-term memory in those with Alzheimer's. It is also a rich source of vitamins A, C, and E, protein, and minerals. Nettle has been used by herbalists to treat anemia, cancer, goiter, kidney problems, liver disease, constipation, asthma, worms, arthritis, gout, tuberculosis, and gonorrhea.
Precautions: Scientific evidence is lacking in its treatment for the above disorders, and effectiveness in such cases is very doubtful. Eating old, uncooked plants can cause kidney damage and poisoning. Side effects from the tea include upset stomach, a burning sensation on the skin, difficult urination (even though it is normally a mild diuretic), and bloating.
Dosage: Two to three tablespoons of leaves or plants in one cup of water.
OAT
AKA: Avena sativa.
Effects: Said to have antidepressant and aphrodisiac properties. Preliminary studies have shown that extracts have some success in helping individuals overcome opiate and nicotine (from cigarette smoking) addiction. It is well-known that oat bran lowers cholesterol. According to James A. Duke, Ph.D., a few handfuls of oatmeal in a warm bath can relieve the itching of hives.
Precautions: Evidence of its antidepressant and aphrodisiac qualities is lacking.
OREGANO
AKA: Marjoram, mountain mint, Origanum majorana, Origanum vulgare, wild marjoram, winter marjoram, wintersweet.
Effects: An antioxidant. It may have a calming effect, and a pillow made from the bruised leaves may help insomnia.
Dosage: Two or three teaspoons of herb in one cup of water once or twice a day.
PASSION FLOWER
AKA: Maypops, Passiflora incarnata, passion vine, purple passion flower.
Effects: Passion flower is said to relieve depression and anxiety and promote restful sleep. It has been used to treat anxiety, convulsions, and neuralgia, though scientific evidence is lacking. Works synergistically with other sedative herbs.
Precautions: It should only be taken an hour or two before sleep. No significant side effects have been reported.
Dosage: From 200 to 300 mg of extract one hour before bedtime, containing 3.5 to 4 percent isovitexin (flavonoids). The fruit, though low in nutrition, maybe eaten when ripe, simmered for 5 minutes to make a tea, or made into a jelly.
PEPPERMINT
AKA: American mint, brandy mint, lamb mint, Mentha piperita, mint.
Effects: An antioxidant. It is said to be good for abdominal pains, chills, colic, coughs, cramps, diarrhea, gastrointestinal problems, headache, heartburn, indigestion, insomnia, migraine headaches, nausea, nervousness, poor appetite, rheumatism, and spasms.
Precautions: It can worsen heartburn and gastroesophageal reflux disease, or acid reflux. Overdosage may cause heart problems. It may interfere with the absorption of iron.
Dosage: Two to three teaspoons of leaves per cup of water, not to exceed one and a half to two cups a day for eight to twelve days.
POLYNESIAN NONI
AKA: Morinda species.
Effects: Reportedly aids cell regeneration, strengthens the immune system, and slows aging.
PURSLANE
AKA: Portulaca, Portulaca oleracea, pussley.
Effects: Rich in antioxidants, including glutathione and vitamins A, C, and E. It also contains high levels of Omega-3 fatty acids, magnesium and potassium, along with calcium, folate, and lithium, all of which may help relieve depression. Purslane has been used to treat asthma, angina, bursitis, cardiac arrhythmia, chronic fatigue syndrome, gingivitis, headache, high blood pressure, intermittent claudication, multiple sclerosis, psoriasis, shingles, skin problems, tendinitis, wrinkles, and yeast infections. It may also help prevent cataracts and heart disease. It has been used by herbalists as a tonic for the kidneys, bladder, and urinary tract.
Dosage: The fresh stems and leaves can be used as salad greens.
RAUWOLFIA
AKA: Indian snakeroot, Rauwolfia serpentaria, Rauwolfia serpentina, ser-pentwood.
Effects: Dilates the blood vessels and contains the alkaloid reserpine, which has a tranquilizing effect. It is used to treat insomnia and Raynaud's disease. Though it contains some yohimbine, it should not be considered a substitute for yohimbe.
Precautions: It should not be taken by anyone who suffers from an allergy to rauwolfia alkaloids, depression, peptic ulcers, or ulcerative colitis. Those who suffer from epilepsy or who have had surgery in the past two months requiring general or spinal anesthesia should consult a physician first. Those over age sixty may suffer increased adverse reactions or side effects. Performing isometric exercises while on rauwolfia may cause the blood pressure to rise too high. Common side effects to prescription rauwolfia alkaloids include depression, dizziness, headache, faintness, drowsiness, lethargy, red eyes, stuffy nose, impotence, reduced sex drive, diarrhea, and dry mouth. Less common side effects include black stools, bloody vomit, chest pain, shortness of breath, heartbeat that is irregular or slow, stiffness (muscles, bones, and joints), trembling in the hands, and swelling in the feet and legs. Rare side effects include a rash or itchy skin, sore throat, fever, abdominal pain, nausea, vomiting, unusual bruising or bleeding, jaundice, painful urination, and nightmares. Overdose symptoms include drowsiness, a pulse that is slow and weak, breathing that is slow and shallow, diarrhea, flushing, coma, lowered body temperature, and pupils contracted to pinpoints. The effects of rauwolfia alkaloids may be increased by other antihypertensives, betaadrenergic blocking agents, Carteolol, and Lisinopril, and decreased by Sotalol. Rauwolfia alkaloids can increase the effects of antidepressants, antihistamines, central nervous system depressants, Ethinamate, and Methyprylon, and decrease the effects of aspirin, levodopa, Pergolide, and terazosin. The effects of both rauwolfia alkaloids and Dronabinol, Fluoxetine, Guanfacine, Loxapine, or Sertraline are increased when combined. When combined with oral anticoagulants, it can result in an unpredictable increase or decrease in the anticoagulant effect; with anticonvulsants, it can result in changes in the seizure pattern; with Clozapine, the two could be toxic to the central nervous system; with digitalis preparations, it could result in an irregular heartbeat; with Leucovorin's high alcohol content, it could cause some side effects; with any mind-altering drug, it could cause excessive sedation; with MAO inhibitors, it could cause severe depression; with Nabilone it could cause increased depression of the central nervous sytem; with Nicardipine or Nimodipine, it could result in a drop in blood pressure; and with Procarbazine, there could be a marked increase in blood pressure. Combining rauwolfia alkaloids with alcohol can lead to greater intoxication, while carbonated beverages can decrease the rauwolfia effect, cocaine can increase the risk of heart block and high blood pressure, spicy foods can cause an upset stomach, and marijuana can cause drowsiness, low blood pressure, and depression.
REISHI
AKA: Ganoderma, Ganoderma lucidum, ling-chih-tsao, ling-zhi, wu-ling-chih. Reishi is a mushroom that grows in the mountains of Asia.
Effects: An adaptogen that boosts the immune system, balances the bodily systems, counteracts stress, and improves mental functioning. It may reduce symptoms of altitude sickness by thinning the blood. It has been used to treat viral hepatitis, may protect the liver from various toxins, and may be useful in treating chronic bronchitis, peptic ulcer disease, hypertension, insomnia, and high cholesterol.
Precautions: It should not be taken by hemophiliacs because it is high in adenosine. It should not be taken for longer than two or three months on a daily basis, as long-term effects are unknown. Side effects include achiness, more frequent bowel movements in the first few days, vertigo, itchiness, and skin eruptions. Reishi can interact with Thorazine and barbiturates.
Dosage: Between 750 and 1000 mg/day of extract in three divided doses.
ROSEMARY
AKA: Compass plant, incensier, mi die xiang, Rosemarinus officinalis.
Effects: An antioxidant which also prevents the breakdown of acetylcholine. It acts as a stimulant and improves blood circulation, and ^may relieve mental fatigue, insomnia, and depression, and improve memory. It can protect the liver against toxins, and is also used by herbalists to treat colic, fevers, gas, headaches, high or low blood pressure, indigestion, menstrual cramps, and nausea.
Precautions: Raises blood pressure. Excessive amounts taken internally can be fatal.
Dosage: One teaspoon in half a cup of water once or twice a day, or 5 to 20 drops of tincture a day.
SAFFRON
AKA: Autumn crocus, Crocus sativus, Spanish saffron.
Effects: Contains crocetin, which lowers blood pressure. It has been used by herbalists to treat amenorrhea, coughs, whooping cough, stomach gas, colic, and insomnia. Saffron oil, or safrol, can be processed to make the narcotic MDA (methylenedioxyamphetamine).
Precautions: It contains a poison that can affect the central nervous system and damage the kidneys. It can be fatal at doses of 10 to 12 grams.
SAGE
AKA: Garden sage, Salvia officinalis.
Effects: Sage is antioxidant, a central nervous system stimulant, and a producer of estrogen-like effects. It may help oxygenate the brain, and may also be helpful in treating nervous conditions and depression. It is also used by herbalists in the treatment of bladder infections, colds and flus, diarrhea, dysentery, inflammatory conditions, mouth and throat disorders, night sweats, excessive perspiration, and sinus conditions.
Precautions: It should not be taken by those with seizure disorders or in large quantities because it contains thujone, which can cause convulsions in high doses. Prolonged use or overuse can lead to poisoning. It can interfere with the absorption of iron and other minerals.
Dosage: One teaspoon of leaves steeped in one-half cup of water for 30 minutes and taken one tablespoonful at a time, for up to one cup a day. One-quarter to one-half teaspoon of powdered leaves at a time. Fifteen to 40 drops of tincture three or four times a day.
ST. JOHN'S WORT
AKA: Amber, goatweed, hypericum, Hypericum perforatum, Johns-wort, Klamath weed, Tipton weed.
Effects: Probably the most effective natural antidepressant known (it is used extensively throughout Europe), working much like Prozac and similar drugs, but with fewer side effects. It enhances three important neurotransmitters — serotonin, norepinephrine, and dopamine —the first substance known to do so. Benefits may include longer and deeper sleep, improved mood, greater energy, and increased appetite. It has been used to treat exhaustion, headaches, and insomnia. It may have antiviral properties and be useful against herpes, HIV, chronic fatigue syndrome, and Seasonal Affective Disorder (SAD). Works synergistically with kava.
Precautions: It may cause the skin to be sensitive to light, and can cause cataracts if the individual is exposed to bright light. It has a very mild MAO inhibitor effect, but not enough to warrant food restrictions. Recent evidence has shown that it can completely prevent the ability of sperm to penetrate eggs and may cause a genetic mutation which, if found in adult women, is correlated with an increased risk of breast and ovarian cancer. Less common side effects include gastrointestinal irritation, dizziness, dry mouth, and mild allergic reactions. Overdose symptoms, which can occur at dosages of 900 mg/day or more, include depression, gastrointestinal problems, nervousness, irritability, mild anxiety, restlessness, insomnia, headaches, cardiac symptoms, and sweating. It should not be used for serious depression. In 1998, a study commissioned by the Los Angeles Times found that seven out of ten of the leading brands of St. John's Wort had only 20 to 90 percent of the potency listed on the label. It can interfere with the absorption of iron and other minerals. It should not be taken with any tyramine rich foods or drugs, and high doses should not be combined with high doses of 5-HTP. It should not be combined with Prozac, Paxil, or other anti-depressants, as it could cause dangerously high blood pressure, hypertension, severe anxiety, fever, muscle tension, and confusion; there should be at least a four week interval between taking an MAO inhibitor and taking St. John's wort.
Dosage: From 600 to 900 mg/day in three divided doses of 0.3 percent hypericin strength (Rosenfeld recommends 300 mg/day). Extracts must be at least 0.3 percent hypericin to be effective. Just 300 mg/ day has proven effective against Seasonal Affective Disorder (SAD). Standardized extracts are more likely to have active ingredients, and extracts using the whole plant are more effective than extracts derived solely from the hypericin compound. Dr. Isadore Rosenfeld does not recommend using it for more than eight weeks at a time; others recommend not using it for more than six to eight months at a time. St. John's wort as a tea is not very effective, as just 10 to 20 percent of the active ingredients are dissolved in water. It may take three to six weeks for it to fully take effect.
SARSAPARILLA
AKA: Aralia hispida (bristly sarsaparilla), Aralia nudicaulis (wild sarsaparilla), Aralia racemosa (spikenard), Chinese root, life-of-man, small spikenard, Smilax offidnalis.
Effects: Sarsaparilla is said to increase energy, regulate hormonal activity and protect against radiation. Herbalists have used it for catarrhal problems, colds, fever, flatulence, frigidity, gout, hives, impotence, infertility, nervous system disorders, PMS, rheumatism, and certain blood disorders.
Dosage: One teaspoon of rootstock in one cup of water for one to two cups a day.
SCHIZANDRA BERRY
AKA: Schizandra chinensis, Schizandra fructus, wu-wei-tzu.
Effects: An adaptogen that reportedly boosts the immune system, balances the bodily systems, counteracts stress, and improves mental functioning. It has proven beneficial in treating some liver disorders and appears to have some cortisone-like effects. In China, it has been used to treat dry cough, asthma, night sweats, nocturnal emissions, and chronic diarrhea, though evidence is no more than anecdotal. Works synergistically with astragalus.
SHANKA PUSPI
AKA: Convolvulus mycrophyllus.
Effects: An herb used in India to relieve anxiety.
SKULLCAP
AKA: Blue skullcap, blue pimpernel, helmet flower, hoodwort, maddog-weed, scullcap, Scutellaria baikalensis (Chinese skullcap), Scutellaria laterifolia, Scutellaria lateriflora, side-flowering skullcap, Virginia skullcap.
Effects: Reported to reduce insomnia and anxiety. Bioflavonoids in Chinese skullcap have antiinflammatory and antiallergic properties. It may be useful in treating muscle cramps, rheumatism, neuralgia, delirium tremens, and barbiturate addiction. Works synergistically with hops.
Precautions: Scientific evidence is lacking for many of its claims, including its ability to reduce insomnia and anxiety. An overdose of the tincture can cause confusion, giddiness, stupor, twitching, and other neurological problems. There are a few recorded cases where high doses have caused liver damage.
SUM A
AKA: Para todo, Pfaffia paniculata.
Effects: Promotes energy and stamina. Has been used to treat exhaustion resulting from Epstein-Barr disease and chronic fatigue syndrome.
Dosage: Three to six capsules a day in three divided doses.
SWEET FLAG
AKA: Acorus calamus, calamus, flag root, grass myrtle, myrtle flag, rat root, sweet calomel, sweet cinnamon, sweet grass, sweet myrtle, sweet root, sweet rush, vacha.
Effects: Relieves anxiety. It can kill lice when applied directly to the affected parts, and it was used by Indians in the Northwest to increase endurance and stamina. It is said to stimulate the appetite, relieve various stomach problems, and be an aphrodisiac.
Precautions: When chewed, the dried root can cause nausea in smokers, a property which leads some to promote it as an aid for those wishing to quit. The species native to India, Europe, and North America may each have very different pharmacological properties.
Dosage: One teaspoon of rootstock in one-half cup of water, for up to one cup a day.
TARRAGON
AKA: Artemisia dracunculus, estragon.
Effects: When taken as a tea just before bedtime, it may help relieve insomnia. It may also prove useful in treating amenorrhea and high blood pressure, and herbalists have used it for treating digestive problems.
Precautions: Contains a weak carcinogen.
Dosage: One-half teaspoon of dried plant in one-half cup of water, for up to one cup a day.
TURMERIC
AKA: Curcuma longa, curcumin.
Effects: A strong antioxidant. It may be beneficial to those with atherosclerosis, cancer, gallbladder disease, indigestion, inflammation, liver disease, obesity, osteoarthritis, and rheumatoid arthritis. Works synergistically with artichoke, dandelion root, licorice, and milk thistle.
Dosage: It could cause problems when used in large quantities.
VALERIAN
AKA: All-heal, Biral, Euvegal, moon root, Nutrasleep, phu, setwall, Undine's herb, Valdispert forte, Valeriana officinalis, Valmane. The most widely-used sedative in Europe.
Effects: Reduces anxiety and insomnia to a moderate degree, possibly because of chemicals called valepotriates and an as yet poorly understood ability to interact with either of the neurotransmitters serotonin and GABA. It may be used as a treatment for headaches, high blood pressure, altitude sickness, convulsions, seizures, stomach cramps, irritable bowels, menstrual cramps, and tense muscles. Works synergistically with other sedative herbs.
Precautions: Though it is said to be safe, it should not be used by those with impaired kidney or liver function or those with chronic insomnia; a few individuals may experience paradoxical reactions, finding that it makes them more alert. The plant has a strong unpleasant odor which some liken to smelly socks. Its daily use should be limited to a few weeks, and definitely no more than six months, as a tolerance toward the herb could develop, and long-term effects are not known. It should not be taken during the day, as it produces lethargy. Some of its components are very unstable, making accurate dosage difficult. Some studies indicate that valepotriates may cause cancer, but other studies do not bear this out. Claims by herbalists that it is good for chest congestion, digestive problems, menstrual pains, sores, wounds, epilepsy, convulsions, and the plague are unproven. Rare side effects include restless legs during sleep and stomach upset. Overdose symptoms in susceptible individuals include tiredness the following day, restlessness, lethargy, mild confusion upon awakening, heart palpitations, and headaches. There is one case on record of an 18-year-old college student who took approximately 20 grams of powdered valerian root in capsule form and experienced fatigue, abdominal cramps, tightness of the chest, tremors in the hands and feet, and mild pupil dilation; her EKG, blood, and liver enzymes were all normal and, after treatment in a hospital, she fully recovered within 24 hours. It should not be used with alcohol, some antihistamines, sedatives, muscle relaxants, psychotropic drugs, or narcotics, unless under the guidance of a physician.
Dosage: Two teaspoons of powdered root in one cup of hot water (the herb should not be put in boiling water, as that will destroy some of its beneficial oils). Sheldon Saul Hendler, M.D., Ph.D., recommends no more than two cups of tea or two capsules of 500 mg each per day. Ray Sahelian, M.D., recommends 300 to 500 mg/day of concentrated root extract containing 0.5 to 1 percent of essential oils about one-half to two hours before sleep, and 100 mg/day to reduce anxiety. Valepotriates are very unstable, and their levels | in products may decline after a few months. With the dried root, the potency is directly related to the strength of its smell.
VANILLA
AKA: Vanilla planifolia.
Effects: An antioxidant. It has been traditionally used in Mexico for gastrointestinal disorders and as a mild brain stimulant.
WILLOW
AKA: Salix alba (salicin willow, white willow, withe, withy), Salix caprea (goat willow, sallow), Salix nigra (black willow, catkins willow, pussywillow), Salix purpurea (purple osier, purple willow). Willow is the herbal origin of aspirin.
Effects: May aid in the prevention of Alzheimer's disease much in the same manner that antiinflammatory drugs for arthritis seem to, as studies of those individuals taking the drugs seem to show a lower incidence of that disease. It may also be good for backache, headache, nerve pain, and toothache.
Precautions: It should not be taken by anyone allergic to aspirin. It could interfere with the absorption of iron and other minerals. Taking it on a regular basis with large doses of vitamin C could cause it to build up to dangerous levels in the body.
WORMWOOD
AKA: Absinthe, Artemisia absinthium.
Effects: A mild sedative. Has been used by herbalists to treat fever, flatulence, heartburn, indigestion, lack of appetite, vascular disorders such as migraines, and intestinal parasites.
Precautions: May be habit-forming if used for a prolonged period of time or cause poisoning if taken in large quantities; the pure oil is a strong poison.
Dosage: Two teaspoons of leaves or tops in one cup of water for one-half cup a day to be taken in one teaspoonful doses.
YAUPON
AKA: Black drink plant, cassene, cassina, emetic holly, Ilex vomitoria, Indian black drink, Indian Black Tea, yaupon holly. A rare North American shrub, it is related to yerbe mate and guayusa, and is the only plant native to the U.S. to contain caffeine.
Effects: A mild stimulant because of its caffeine content, which is rather small (0.1 percent). Indians have used it to induce ecstasy and visions.
Precautions: As its Latin name suggests, it can readily induce vomiting. The berries are slightly poisonous and can cause vomiting and diarrhea.
Dosage: The plant can be made into a tea by drying in the oven until black and then steeping in hot water.
YERBEMATE
AKA: Holly, Ilex paraguariensis, Ilex paraguayensis, mate, mate yerba, Morning Thunder (tea), Mucho Mate (tea), Paraguay tea, South American holly, yerba, yerba mate.
Effects: A caffeine-like stimulant reputed to relieve fatigue and insomnia, it may also cleanse the blood, control the appetite, benefit the nervous system, encourage the production of cortisone, and work synergistically with other healing herbs. Herbalists use Yerbe mate for allergies, coffee addiction, constipation, and inflammatory bowel disorders.
Precautions: Excessive consumption can lead to a feeling of exhaustion, overstimulation, insomnia, and dehydration. An overdose may cause nausea. Researchers have noted a correlation between mate drinkers and cancer of the esophagus, though other factors such as the steaming hot temperature at which the tea is sometimes consumed, tobacco consumption, and alcohol consumption may also play a role. James A. Duke, Ph.D., does not recommend it for treating chronic fatigue syndrome.
Dosage: One cup of tea or one dropperful of extract.
YOHIMBE AND YOHIMBINE
AKA: Actibine, Aphrodyne, Baron-X, Corynanthe yohimbe, Dayto Himbin, lizard tail, Pausinystalia yohimbe, Prohim, Thybine, yerba del pasmo, yerba mansa, Yocon, Yohimar, yohimbine hydrochloride, Yohimex, Yoman, Yovital.
Effects: Yohimbe is said to produce a tingling feeling along the spine, followed by a mild, pleasant, and euphoric high lasting four to six hours. In high enough doses, it can produce mild hallucinogeniclike effects. It contains a number of psychoactive alkaloids, including yohimbine, and has shown positive results in treating both psychological and physiological impotence; it even increases the sex drive of men with normal libido. It may have the same effects on women, with the added benefit of helping them lose weight. According to Ward Dean, M.D., it "is the only substance with a specific FDA-approved indication as an aphrodisiac." The active compound, called yohimbine or yohimbine hydrochloride, is isolated and sold as a prescription medication, and is much safer. Works synergistically with 500 to 1000 mg of vitamin C, which quickens its effects and reduces the nausea.
Precautions: It should not be used by those with an allergy to yohimbine or any of the Rauwolfia alkaloids, angina pectoris, hepatitis, hypoglycemia, blood pressure disorders, ulcers, diabetes, kidney disease, liver disease, heart disease, panic attacks, bipolar disorder, or schizophrenia. Those suffering from or being treated for depression, any psychiatric disorder, any other allergy, or those taking any drugs that interfere with norepinephrine's neuronal uptake or metabolism (including Selegiline) should use yohimbe only under a physician's guidance; in fact, many herbalists caution that the potent herb should never be used without the advice of a physician or herbalist. According to James A. Duke, Ph.D., using the herb in its natural form (dried bark) is dangerous. The amount of yohimbine in herbal products can vary considerably. There are no known life-threatening or common side effects. Less common side effects include anxiety, rapid heart rate, lack of coordination, overstimulation, increased blood pressure, dizziness, salivation, hallucinations, panic attacks, and headache. Rare side effects include nausea, vomiting, flushed skin, sweating, and tremors. There are no known overdose symptoms; an overdose is not generally considered life-threatening, though a trip to the hospital or doctor is recommended in such cases. The doses needed to produce the hallucinogen-like effects are very high and potentially toxic. It is not physically addictive, but can create a psychological dependence. The whole herb is a complex combination of adrenergics, cholinergics, yohimbine alkaloids, and reserpine alkaloids, substances which act counter to each other and which could cause serious health risks. While yohimbine is not an MAO inhibitor, yohimbe is, and so should not be combined with tyraminerich foods or MAO inhibitors. The effects of yohimbe can be decreased by alcohol. Yohimbe can decrease the effects of antidepressant and antihypertensive drugs. It should also not be combined with antihistamines, tranquilizers, diet pills, narcotics, amphetamines, cocaine, marijuana, or any moodaltering drug. W. Nathaniel Phillips does not recommend taking it with meals. Some supplements may contain little or no active yohimbine.
Dosage: Six to ten teaspoons of shaved bark boiled in a pint of water for five minutes. Mark Mayell recommends 15 to 20 drops of tincture, 250 to 500 mg of the dried herb in capsules, or one cup of tea a day. Sheldon Saul Hendler, M.D., Ph.D. recommends one 5.4 mg tablet three times a day for up to ten weeks, with the dosage cut in half and gradually built up to a full dose if side effects occur. It may take two to three weeks for any effects to occur.
ZIZYPHUS
Effects: Induces relaxation and sleep. In traditional Chinese medicine, it is often combined with otherherbs for a sedative effect, which could be useful in cases of insomnia.
Wednesday, March 24, 2010
Nutrients for the Mind
The following is a description of the benefits and effects of some nutrients on the body and the mind
ACETYL-L-CARNITINE
AKA: ALC, Alcar, carnitine, Carn-itor, D-carnitine, DL-carnitine, L-car-nitine, levocarnitine, Nacetyl- 1-carni-tine, ProXeed, VitaCarn. Though a nutrient, ALC belongs neither to the vitamin nor the amino acid category. It is chemically similar to carnitine but is more efficient. While it is synthesized by the liver from lysine and methionine, adequate amounts of vitamins C, B-3, and B-6, plus iron, lysine, and methionine are needed in the diet for this to occur, and men run a greater risk of deficiency than women. There are two forms of carnitine: L-car-nitine and D-carnitine, the former being the biologically active form and the latter being the inactive form which may counteract L-carnitine's benefits.
Food Sources: Meat, milk and dairy products. The amount of carnitine in meat is in direct proportion to the redness of the meat.
Effects: Chemically related to choline, ALC has many of the same effects. It acts as an anti-oxidant; increases the levels of choline acetyl-transferase in the brain; transports fats into the mitochondria, the part of the cell which creates energy; enhances communication between the brain's hemispheres; reduces triglyceride levels and removes ketones (fat waste products) from the blood; helps control hypoglycemia; alleviates angina attacks; and has been used in the treatment of diabetes, infertility, liver disease, and kidney disease. It may help fight cancer by boosting the effect of lymphocytes, white blood cells that serve the immune system. It also slows down the cell damage caused by agerelated conditions and may accelerate the repair of damaged DNA in cells ravaged by free radicals. It may help protect the brain from the effects of aging by preventing the accumulation of lipofuscin in the brain. Studies have shown that doses of anywhere from 2000 to 3500 mg a day can slow the onset of Alzheimer's and mental deterioration, specifically memory, attention, language ability, alertness, motor activities, and spatial abilities, though it may take up to six months to begin to work. Longchain acetylcar-nitines (LCACs) work counter to ALC, preventing the transportation of fats to the mitochondria and suppressing membrane enzymes. It works synergistically with pho-phatidylserine. A deficiency can cause damage to heart tissue, muscle weakness, extreme confusion, angina, and male infertility.
Precautions: Those with kidney damage should use supplements with extreme caution. It may cause gastrointestinal disorders and a change in body odor, which can be reduced or eliminated with lower dosages. Less frequent side effects include diarrhea, abdominal pain, nausea, and vomiting. Overdosing can produce severe muscle weakness, though some have experienced only mild diarrhea with doses as high as 26,000 mg a day. "Vitamin B-T" supplements contain dextro-carnitine as well, which cancels out the effectiveness of levocarni-tine. Valproic acid, used in the treatment of epileptic seizures and manic-depression, will reduce the effect of L-carni-tine. ProXeed, a citrus-flavored drink mix containing two types of L-carnitine, is marketed as a cure for low sperm count, though experts point out that there are many causes of male infertility which carnitine does not cure.
Dosage: 1 to 3 g/day in two divided doses. At present, there is no RDA. Supplements should contain only L-carni-tine, as DL-carnitine will cause some individuals to develop a myasthenia-type syndrome. According to Sheldon Saul Hendler, M.D., Ph.D., there is no evidence that supplements will benefit those whose levels are already normal, neither will it build muscle or protect against diabetes, kidney disease, or liver disease. At present, it is available in Europe, but not the U.S., and it can be very expensive.
COENZYM Q1O
AKA: CoQIO, Ubiquinone. Classified as a nonvitamin nutrient, CoEnzyme QlO can be supplied by dietary means or from the body's own resources. The body can usually manufacture it from amino acids L-tyrosine and Lmethionine. It is found in high amounts in the human heart and liver, the two organs in the body which need the most energy.
Food Sources: Beef, peanuts, polyunsaturated oils, sardines, seafood, and spinach all have significant amounts, with white albacore tuna packed in cans with spring water having the highest amount. It is also found in chicken, mackerel, monounsaturated oils, walnuts, and whole grains.
Effects: Helps manufacture ATP (used by the brain for energy), protects the cell membranes from free-radical damage, prevents cholesterol from sticking to arterial walls, prevents damage to tissues caused by hypoxia, increases the life span in lab animals up to 56 percent, helps cure some forms of gum disease, and protects against peroxidation (a means by which oxygen and unsaturated fats combine to form free radicals). In this last respect, it acts much the same way as vitamin E, but is superior in that, unlike E, it is not destroyed in the process. Interestingly, CoEnzyme Q10 may protect against or reverse some of the symptoms of vitamin E deficiency. Other effects include weight loss, stimulation of the immune system, improvement of athletic performance, decreased blood pressure, a lower incidence of heart disease, and improved mental abilities. Works synergistically with the co-enzyme NADH. Deficiencies of CoEnzyme Q10 have been associated with cardiovascular disease, diabetes, muscular dystrophy, peri-odontal disease, and those undergoing tube feeding on a liquid intravenous diet (total parenteral nutrition).
Precautions: Can sometimes be metabolized by the body to create certain compounds that have damaging effects similar to those caused by free radicals; adequate amounts of anti-oxi-dant vitamins (beta-carotene, C, and E) should be able to prevent this, however. CoEnzyme Q10 should be yellow or orange in color; if not, it may contain fillers. High doses could cause over-stimulation. Drug use, exposure to cold, illnesses, physical activity, and stress can all drain the body's supply of this nutrient. Exercise, however, can increase levels. Some cholesterol-lowering drugs such as Lescol, Lipitor, Mevacor, Prava-chol, and Zocor can also deplete levels of CoEnzyme QlO in the body, and it is advisable to take supplements to counteract this; Joe and Theresa Graedon, Ph.D., say experts recommend between 50 to 150 mg a day.
Dosage: Optimal doses have not yet been determined, but research indicates that a range of 10 to 90 mg/day is safe and effective. Ward Dean, M.D., recommend 60 to 180 mg/day. Most supplements are in the 30 to 50 mg range. It is generally agreed that the liquid form in the soft gelatin capsule is better absorbed than the capsule form. CoEnzyme QlO should be taken with oily or fatty foods (e.g., fish oil), as it is oil-soluble.
CYTOCHROMES
AKA: Cytochrome-C. Cytochromes are a component of ATP production.
Effects: Said to increase energy and endurance.
Precautions: There is no evidence that supplementation produces any benefits.
IDEBENONE
AKA: Avan. An anti-oxidant that is very similar to CoEnzyme QlO.
Effects: The same benefits as CoEnzyme QlO, without the hazard of metabolizing into free radicals.
Precautions: The few studies that have been conducted show no evident toxic side effects.
Dosage: 100 mg/day. LlPOIC ACID AKA: l,2-dithiolane-3-pentanoic acid, alpha-lipoic acid, Alpha Lipotene, LA, thiotic acid. A coenzyme.
Food Sources: Broccoli, carrots, heart, liver, meat, potatoes, spinach, tomatoes, yams.
Effects: A potent anti-oxidant which can regenerate other anti-oxidants, such as vitamins C and E, and form another anti-oxidant, dihydrolipoate, in cells. It is said to improve long-term memory by protecting brain cell membranes from damage by free radicals, insure that the two main enzymes that convert food into energy function properly, enhance the synthesis of glutathione, and, unlike other anti-oxidants, can attack free radicals in both the watery and fatty parts of the body. It produces a mild feeling of relaxation and well-being, plus a mild visual enhancement. It may also enhance the immune system and prevent atherosclerosis, and may prove helpful in treating diabetes, cataracts, brain and nerve degeneration, cardiovascular and cere-brovascular diseases, high cholesterol, infections (e.g., HIV), and cancer.
Precautions: Daily doses above 50 mg may result in gastrointestinal problems such as nausea and upset stomach, allergic skin reaction, and overstimula-tion. Very high doses may produce an abnormally low blood sugar.
Dosage: The body manufactures sufficient amounts on its own, though certain medical conditions may cause deficiencies. Ray Sahelian, M.D., recommends 10 to 50 mg/day. Allan Sosin, M.D., and Beth Ley Jacobs, Ph.D., recommend 50 to 100 mg/day and say that there are no serious side effects even in the 300 to 600 mg/day range used to treat diabetics.
OCTACOSANOL
Food Sources: Alfalfa, wheat germ, wheat germ oil, whole grains. Octacosanol is one of several long-chain alcohol molecules found in wheat germ oil.
Effects: It is said to lower blood cholesterol, increase energy storage in muscle tissue, improve stamina and endurance, sharpen reflexes, help the body adjust to high altitudes, improve oxygen utilization, keep the body metabolism balanced under stress, and is an excellent source of vitamin E. It takes about three weeks before the effects are noticed.
Precautions: There is no scientific evidence to support any of its claims.
Dosage: Earl Mindell, R.Ph., Ph.D., recommends 1000 to 6000 mg/day.
SAPONINS
AKA: Triterpene glycosides. Saponins are steroid-like chemicals connected to sugar molecules that occur naturally in plants. Saponins are only one of a class of nutrients called phyto-chemicals which are found in all fruits and vegetables, as well as legumes and whole grains. There are several thousand different phytochemicals, including lycopenes (found in tomatoes), genis-tein (found in soybeans), and flavonoids (found in citrus fruits).
Food Sources: Asparagus, bean sprouts, chickpeas, ginseng, guarana, oats, potatoes, soybeans, tomatoes.
Effects: Saponins are believed to have anti-oxidant, anti-cancer, anti-inflammatory, and anti-viral properties. They may also bolster the immune system. They have been used to treat diabetes; liver ailments such as hepatitis, cardiovascular problems such as high blood pressure, high cholesterol, and blood clots; and mental and physical stress.
SUCCINATES
Succinates are metabolites necessary for energy production in cells.
Effects: Said to increase energy and endurance.
Precautions: There is no evidence that supplementation provides any benefits.
SUPEROXIDE DISMUTASE
AKA: Cell Guard, Cu/ZnSOD, LIP-SOD, MnSOD, SOD. It ranks fifth among proteins in terms of the amount in our bodies, after collagen, albumin, globulin, and hemoglobin.
Food Sources: Barley grass, broccoli, brussel sprouts, cabbage, green plants, wheat grass.
Effects: An extremely powerful anti-oxidant enzyme that works syner-gistically with catalase to counteract superoxide, the most common and hazardous free radical. The production of SOD in the body decreases as we age. There are two forms of SOD: copper/zinc SOD (Cu/ZnSOD), which protects the cytoplasm of the cell; and manganese SOD (MnSOD), which protects the mitochondria, where the genetic information resides and cellular energy is produced. Liposomal superoxide dismutase (LIPSOD) is SOD that has been encapsulated in a liposome "delivery vehicle." Both SOD and LIPSOD have been used in the treatment of rheumatoid arthritis, damage caused by radiation therapy and heart attacks, unresponsive anemia, and various autoimmune disorders such as scleroderma, Crohn's disease, Behcet's disease, Raynaud's syndrome, and Kawasaki disease. It shows promise in the treatment of multiple sclerosis, Alzheimer's disease, Peyronie's disease, and possibly AIDS. Superoxide dismutase works synergistically with copper, zinc, and manganese.
Precautions: Stomach acid destroys SOD, so tablet supplements must be enteric coated so that they can be safely absorbed in the small intestine.
TELOMERASE
Called the "immortality enzyme" because it encourages cell division for an indefinite period of time, preventing the cells from dying of old age (normal human cells divide approximately 75 times over a person's life span before the telomere —the protective end of the chromosome — wears away and becomes too short to protect the chromosome, leading to the death of the cell).
Effects: It could extend life span and health indefinitely.
Precautions: There is some debate whether it could be a carcinogen, as it has been found in 90 percent of all cancer cells. Some say that telomerase by itself does not create cancer cells, while others counter that its ability to promote cell division could cause cancer cells to proliferate unchecked.
ACETYL-L-CARNITINE
AKA: ALC, Alcar, carnitine, Carn-itor, D-carnitine, DL-carnitine, L-car-nitine, levocarnitine, Nacetyl- 1-carni-tine, ProXeed, VitaCarn. Though a nutrient, ALC belongs neither to the vitamin nor the amino acid category. It is chemically similar to carnitine but is more efficient. While it is synthesized by the liver from lysine and methionine, adequate amounts of vitamins C, B-3, and B-6, plus iron, lysine, and methionine are needed in the diet for this to occur, and men run a greater risk of deficiency than women. There are two forms of carnitine: L-car-nitine and D-carnitine, the former being the biologically active form and the latter being the inactive form which may counteract L-carnitine's benefits.
Food Sources: Meat, milk and dairy products. The amount of carnitine in meat is in direct proportion to the redness of the meat.
Effects: Chemically related to choline, ALC has many of the same effects. It acts as an anti-oxidant; increases the levels of choline acetyl-transferase in the brain; transports fats into the mitochondria, the part of the cell which creates energy; enhances communication between the brain's hemispheres; reduces triglyceride levels and removes ketones (fat waste products) from the blood; helps control hypoglycemia; alleviates angina attacks; and has been used in the treatment of diabetes, infertility, liver disease, and kidney disease. It may help fight cancer by boosting the effect of lymphocytes, white blood cells that serve the immune system. It also slows down the cell damage caused by agerelated conditions and may accelerate the repair of damaged DNA in cells ravaged by free radicals. It may help protect the brain from the effects of aging by preventing the accumulation of lipofuscin in the brain. Studies have shown that doses of anywhere from 2000 to 3500 mg a day can slow the onset of Alzheimer's and mental deterioration, specifically memory, attention, language ability, alertness, motor activities, and spatial abilities, though it may take up to six months to begin to work. Longchain acetylcar-nitines (LCACs) work counter to ALC, preventing the transportation of fats to the mitochondria and suppressing membrane enzymes. It works synergistically with pho-phatidylserine. A deficiency can cause damage to heart tissue, muscle weakness, extreme confusion, angina, and male infertility.
Precautions: Those with kidney damage should use supplements with extreme caution. It may cause gastrointestinal disorders and a change in body odor, which can be reduced or eliminated with lower dosages. Less frequent side effects include diarrhea, abdominal pain, nausea, and vomiting. Overdosing can produce severe muscle weakness, though some have experienced only mild diarrhea with doses as high as 26,000 mg a day. "Vitamin B-T" supplements contain dextro-carnitine as well, which cancels out the effectiveness of levocarni-tine. Valproic acid, used in the treatment of epileptic seizures and manic-depression, will reduce the effect of L-carni-tine. ProXeed, a citrus-flavored drink mix containing two types of L-carnitine, is marketed as a cure for low sperm count, though experts point out that there are many causes of male infertility which carnitine does not cure.
Dosage: 1 to 3 g/day in two divided doses. At present, there is no RDA. Supplements should contain only L-carni-tine, as DL-carnitine will cause some individuals to develop a myasthenia-type syndrome. According to Sheldon Saul Hendler, M.D., Ph.D., there is no evidence that supplements will benefit those whose levels are already normal, neither will it build muscle or protect against diabetes, kidney disease, or liver disease. At present, it is available in Europe, but not the U.S., and it can be very expensive.
COENZYM Q1O
AKA: CoQIO, Ubiquinone. Classified as a nonvitamin nutrient, CoEnzyme QlO can be supplied by dietary means or from the body's own resources. The body can usually manufacture it from amino acids L-tyrosine and Lmethionine. It is found in high amounts in the human heart and liver, the two organs in the body which need the most energy.
Food Sources: Beef, peanuts, polyunsaturated oils, sardines, seafood, and spinach all have significant amounts, with white albacore tuna packed in cans with spring water having the highest amount. It is also found in chicken, mackerel, monounsaturated oils, walnuts, and whole grains.
Effects: Helps manufacture ATP (used by the brain for energy), protects the cell membranes from free-radical damage, prevents cholesterol from sticking to arterial walls, prevents damage to tissues caused by hypoxia, increases the life span in lab animals up to 56 percent, helps cure some forms of gum disease, and protects against peroxidation (a means by which oxygen and unsaturated fats combine to form free radicals). In this last respect, it acts much the same way as vitamin E, but is superior in that, unlike E, it is not destroyed in the process. Interestingly, CoEnzyme Q10 may protect against or reverse some of the symptoms of vitamin E deficiency. Other effects include weight loss, stimulation of the immune system, improvement of athletic performance, decreased blood pressure, a lower incidence of heart disease, and improved mental abilities. Works synergistically with the co-enzyme NADH. Deficiencies of CoEnzyme Q10 have been associated with cardiovascular disease, diabetes, muscular dystrophy, peri-odontal disease, and those undergoing tube feeding on a liquid intravenous diet (total parenteral nutrition).
Precautions: Can sometimes be metabolized by the body to create certain compounds that have damaging effects similar to those caused by free radicals; adequate amounts of anti-oxi-dant vitamins (beta-carotene, C, and E) should be able to prevent this, however. CoEnzyme Q10 should be yellow or orange in color; if not, it may contain fillers. High doses could cause over-stimulation. Drug use, exposure to cold, illnesses, physical activity, and stress can all drain the body's supply of this nutrient. Exercise, however, can increase levels. Some cholesterol-lowering drugs such as Lescol, Lipitor, Mevacor, Prava-chol, and Zocor can also deplete levels of CoEnzyme QlO in the body, and it is advisable to take supplements to counteract this; Joe and Theresa Graedon, Ph.D., say experts recommend between 50 to 150 mg a day.
Dosage: Optimal doses have not yet been determined, but research indicates that a range of 10 to 90 mg/day is safe and effective. Ward Dean, M.D., recommend 60 to 180 mg/day. Most supplements are in the 30 to 50 mg range. It is generally agreed that the liquid form in the soft gelatin capsule is better absorbed than the capsule form. CoEnzyme QlO should be taken with oily or fatty foods (e.g., fish oil), as it is oil-soluble.
CYTOCHROMES
AKA: Cytochrome-C. Cytochromes are a component of ATP production.
Effects: Said to increase energy and endurance.
Precautions: There is no evidence that supplementation produces any benefits.
IDEBENONE
AKA: Avan. An anti-oxidant that is very similar to CoEnzyme QlO.
Effects: The same benefits as CoEnzyme QlO, without the hazard of metabolizing into free radicals.
Precautions: The few studies that have been conducted show no evident toxic side effects.
Dosage: 100 mg/day. LlPOIC ACID AKA: l,2-dithiolane-3-pentanoic acid, alpha-lipoic acid, Alpha Lipotene, LA, thiotic acid. A coenzyme.
Food Sources: Broccoli, carrots, heart, liver, meat, potatoes, spinach, tomatoes, yams.
Effects: A potent anti-oxidant which can regenerate other anti-oxidants, such as vitamins C and E, and form another anti-oxidant, dihydrolipoate, in cells. It is said to improve long-term memory by protecting brain cell membranes from damage by free radicals, insure that the two main enzymes that convert food into energy function properly, enhance the synthesis of glutathione, and, unlike other anti-oxidants, can attack free radicals in both the watery and fatty parts of the body. It produces a mild feeling of relaxation and well-being, plus a mild visual enhancement. It may also enhance the immune system and prevent atherosclerosis, and may prove helpful in treating diabetes, cataracts, brain and nerve degeneration, cardiovascular and cere-brovascular diseases, high cholesterol, infections (e.g., HIV), and cancer.
Precautions: Daily doses above 50 mg may result in gastrointestinal problems such as nausea and upset stomach, allergic skin reaction, and overstimula-tion. Very high doses may produce an abnormally low blood sugar.
Dosage: The body manufactures sufficient amounts on its own, though certain medical conditions may cause deficiencies. Ray Sahelian, M.D., recommends 10 to 50 mg/day. Allan Sosin, M.D., and Beth Ley Jacobs, Ph.D., recommend 50 to 100 mg/day and say that there are no serious side effects even in the 300 to 600 mg/day range used to treat diabetics.
OCTACOSANOL
Food Sources: Alfalfa, wheat germ, wheat germ oil, whole grains. Octacosanol is one of several long-chain alcohol molecules found in wheat germ oil.
Effects: It is said to lower blood cholesterol, increase energy storage in muscle tissue, improve stamina and endurance, sharpen reflexes, help the body adjust to high altitudes, improve oxygen utilization, keep the body metabolism balanced under stress, and is an excellent source of vitamin E. It takes about three weeks before the effects are noticed.
Precautions: There is no scientific evidence to support any of its claims.
Dosage: Earl Mindell, R.Ph., Ph.D., recommends 1000 to 6000 mg/day.
SAPONINS
AKA: Triterpene glycosides. Saponins are steroid-like chemicals connected to sugar molecules that occur naturally in plants. Saponins are only one of a class of nutrients called phyto-chemicals which are found in all fruits and vegetables, as well as legumes and whole grains. There are several thousand different phytochemicals, including lycopenes (found in tomatoes), genis-tein (found in soybeans), and flavonoids (found in citrus fruits).
Food Sources: Asparagus, bean sprouts, chickpeas, ginseng, guarana, oats, potatoes, soybeans, tomatoes.
Effects: Saponins are believed to have anti-oxidant, anti-cancer, anti-inflammatory, and anti-viral properties. They may also bolster the immune system. They have been used to treat diabetes; liver ailments such as hepatitis, cardiovascular problems such as high blood pressure, high cholesterol, and blood clots; and mental and physical stress.
SUCCINATES
Succinates are metabolites necessary for energy production in cells.
Effects: Said to increase energy and endurance.
Precautions: There is no evidence that supplementation provides any benefits.
SUPEROXIDE DISMUTASE
AKA: Cell Guard, Cu/ZnSOD, LIP-SOD, MnSOD, SOD. It ranks fifth among proteins in terms of the amount in our bodies, after collagen, albumin, globulin, and hemoglobin.
Food Sources: Barley grass, broccoli, brussel sprouts, cabbage, green plants, wheat grass.
Effects: An extremely powerful anti-oxidant enzyme that works syner-gistically with catalase to counteract superoxide, the most common and hazardous free radical. The production of SOD in the body decreases as we age. There are two forms of SOD: copper/zinc SOD (Cu/ZnSOD), which protects the cytoplasm of the cell; and manganese SOD (MnSOD), which protects the mitochondria, where the genetic information resides and cellular energy is produced. Liposomal superoxide dismutase (LIPSOD) is SOD that has been encapsulated in a liposome "delivery vehicle." Both SOD and LIPSOD have been used in the treatment of rheumatoid arthritis, damage caused by radiation therapy and heart attacks, unresponsive anemia, and various autoimmune disorders such as scleroderma, Crohn's disease, Behcet's disease, Raynaud's syndrome, and Kawasaki disease. It shows promise in the treatment of multiple sclerosis, Alzheimer's disease, Peyronie's disease, and possibly AIDS. Superoxide dismutase works synergistically with copper, zinc, and manganese.
Precautions: Stomach acid destroys SOD, so tablet supplements must be enteric coated so that they can be safely absorbed in the small intestine.
TELOMERASE
Called the "immortality enzyme" because it encourages cell division for an indefinite period of time, preventing the cells from dying of old age (normal human cells divide approximately 75 times over a person's life span before the telomere —the protective end of the chromosome — wears away and becomes too short to protect the chromosome, leading to the death of the cell).
Effects: It could extend life span and health indefinitely.
Precautions: There is some debate whether it could be a carcinogen, as it has been found in 90 percent of all cancer cells. Some say that telomerase by itself does not create cancer cells, while others counter that its ability to promote cell division could cause cancer cells to proliferate unchecked.
Benefits of Amino Acids
Though most of the amino acids needed are manufactured by the body, nine are not; these are known as the essential amino acids — L-histi-dine, L-isoleucine, L-leucine, L-lysine, L-methionine, Lphenylalanine, L-thre-onine, L-tryptophan, and L-valine — and all are provided by proteins in the diet. The other fifteen not needed in the diet are alanine, arginine, asparginine, aspartic acid, carnitine, cysteine, cystine, glutamic acid, glutamine, glycine, hydroxyproline, ornithine, proline, serine, and tyrosine. The line between essential and nonessential amino acids is fuzzy, as children require arginine for growth and, for adults under such condition as stress to the body (extreme heat, extreme cold, shock, drugs, toxic agents), illness (fever), or pregnancy, any one of the nonessential amino acids, mostly the "branchchain" ones (leucine, isoleucine, valine), can become essential. Those with allergies, for example, use an excess of histamine in their bodies, which is manufactured from histidine. Genetic problems can also lead to deficiencies.
Complete proteins provide the proper balance of all the amino acids, and these foods include meats, poultry, seafood, eggs, milk, and cheese. Incomplete proteins — such as those found in beans, grains, nuts, peas, and seeds — lack some essential amino acids and must be eaten in combination for best results.
The functioning of the brain relies on amino acids, as these are the essential components for the development of neurotransmitters. In turn, neurotransmitters are important factors in brain chemistry, as certain deficiencies or excesses of some neurotransmitters can cause mood disorders. Though amino acids play an essential role in brain function, there are some experts, such as Dr. Andrew Weil (author of Natural Health, Natural Medicine) and Dr. Stuart Berger, who do not believe they should be taken as supplements, as they can severely disrupt the brain chemistry. Some reference texts, such as the Psychotropic Drug Handbook, caution that nondietary amino acid supplements may produce effects different from those found in food. Also, a highly imbalanced intake of amino acids could have an adverse effect on protein synthesis in children.
Amino acids can be in either the "L" or "D" form. The "L" forms are readily absorbed and utilized by the body as proteins, while the "D" forms must be converted by the body into a usable form first; despite the therapeutic value found in some "D" forms, the FDA bans sale of the latter, so you may not encounter it when buying supplements.
Freeform amino acids are ones that have been taken from complex proteins, and you must be sure that, when buying powdered amino acid supplements, the label specifies the amount of free-form amino acids in the product. Chances are that if the label says only "amino acids," the bottle may contain mostly inexpensive protein filler and not much of any amino acids. Amino acids should be taken with cofactors — such as vitamins, minerals, or nutrients — that assist the body in metabolizing them; it is also a good idea to take a variety of amino acids together and in their proper proportions to one another.
There is one instance, however, where two amino acids play opposite roles and are not compatible with each other: L-tyrosine, which the brain uses to manufacture the neurotransmitters norepinephrine and dopamine —both of which have a stimulating effect, contributing to clear , fast thinking, long-term memory, and alertness — and L-tryptophan, used by the brain to synthesize the neurotransmitter serotonin— which has a sedative effect on the brain, leading to a slower reaction time, a feeling of fullness after a meal, and sleepiness. To get the mental lift from L-tyrosine, it is necessary to eat the proteins (meat, poultry, seafood, beans, tofu, and lentils) in the meal before the food that contains carbohydrates. To relax or fall asleep, it is necessary to eat the foods high in Ltryptophan (bananas, milk, sunflower seeds) first, along with the foods rich in carbohydrates, because they enhance the effect of L-tryptophan. In order to get an energy boost, it is necessary to eat foods high in L-tyrosine. The reason for this is that, even though L-tryptophan needs carbohydrates to get into the brain, it does so much more readily than L-tyrosine.
The following is a description of the benefits and effects of various amino acids on the body and the mind
ARGININE
AKA: L-arginine. Arginine is needed for the normal functioning of the pituitary gland.
Food Sources: Carob, cereals, chocolate, gelatin desserts, nuts, oatmeal, popcorn, protein-rich foods, raisins, brown rice, sunflower and sesame seeds, whole wheat bread.
Effects: The body converts it to spermine, found in semen, blood tissue, and brain cells. It is said to help fight cancer by boosting the immune system (more specifically, by stimulating the production of T-cells), protect the liver by detoxifying harmful substances, and increase the sperm count in men. Reduced levels have been found in people with senility and memory loss. Though it does seem to have a stimulating effect on human growth hormone when taken along with lysine, and thus may be of some benefit to bodybuilders, it apparently does not reduce fat to any significant extent. A deficiency can result in male infertility, premature aging, increased free radical activity, and obesity.
Precautions: Supplements should not be taken by those with schizophrenia, though there is no evidence that it aggravates this condition. Those with any form of liver or kidney failure should take high doses for a prolonged period of time only while under the care of a physician. Supplementary forms should not be taken by children or teenagers, as there is the possibility it could cause bone and skin disorders. Too large a dose can result in diarrhea, nausea, a thickening or coarsening of the skin, and the possible promotion of the herpes virus (though Sheldon Saul Hendler, M.D., Ph.D., says this last has not been proven). In fact, those with herpes should avoid arginine supplements and argininerich foods, though sufficient amounts of lysine may help counteract this; in such cases, ornithine may be used in place of arginine. Dosages over 20 to 30 grams a day could lead to enlarged joints and bone deformities.
Dosage: The RDA has not yet been established. The large doses given to sick people are safe only for short periods of time; the safe level for healthy people has not yet been determined, though Leon Chaitow recommends up to 8 g/day and Hendler suggests a more conservative dose.of 1.5 g/day.
CARNOSINE
AKA: L-carnosine. Carnosine is a composite of two amino acids that work synergistically with other antioxidants such as vitamin C, E, B-complex, beta-carotene, selenium, and the sulfur-containing amino acids cysteine and methionine.
Food Sources: It is found only in animal foods such as eggs, fish (all kinds), meat (all kinds), and milk.
Effects: Carnosine stabilizes some thirteen important functions of the body and is also an antioxidant that fights certain free radicals found in air pollution and second-hand smoke.
CYSTEINE
AKA: Cysteine hydrochloride monohydrate, L-cysteine, NAC, N-acetyl-cysteine, N-acetyl-Lcysteine. Manufactured from methionine or serine by the liver.
Food Sources: Some cereals, dairy products, eggs, meat.
Effects: Cysteine is a strong antioxidant believed to purify the body, removing heavy metals and protecting the blood, lungs, intestinal tract, and liver against the harmful effects of alcohol, smoking, and pollution by detoxifying acetaldehyde. It plays a role in the formation of the skin, helps prevent cataracts, helps offset the effects of iron deficiency, and is used in the treatment of rheumatoid arthritis, bronchitis, cancer, hardening of the arteries, and chronic diseases. It may boost the immune system and help fight liver cancer, and has been used to treat allergies, arthritis, cataracts, diabetes, hypoglycemia, and the adverse consequences of radiation in chemotherapy and X-rays. It has been proven to extend the life span of mice and guinea pigs, possibly because it contains sulfur, a substance that deactives free radicals; Pearson and Shaw claim that it can restore hair growth and extend a person's life span. Cysteine helps protect against radiation damage when combined with vitamins C and Bl, and also works synergistically with vitamin E and selenium. N-acetylcysteine (NAG) is form of cysteine more fully utilized by the body. Both NAG and cysteine are helpful in preventing damage to the body and subsequent side effects from radiation, particularly in relation to chemotherapy and radiation treatments.
Precautions: Anyone with diabetes or blood sugar problems should not take supplements in doses above 3000 mg and in combination with large doses of vitamins B-l and C except under the guidance of a physician, as it can inactive insulin production. On the other hand, Pearson and Shaw recommend taking three times as much vitamin C as the total cysteine intake and plenty of fluids to prevent the formation of kidney and bladder stones. Anecdotal evidence indicates that it could increase the toxicity of monosodium glutamate (MSG) in those already susceptible.
Dosage: Up to 1 to 3 g/day, along with vitamin C (in doses three times the amount of cysteine so that the body does not produce too much cystine) and vitamin B-6, though Sheldon Saul Hendler, M.D., Ph.D., recommends no more than 1.5 g/day. It should also be taken on an empty stomach and with water. Ray Sahelian, M.D., states that because cysteine cannot cross cell membranes, supplements are useless.
CYSTINE
Effects: Cystine removes heavy metals from the body and is used in the treatment of psoriasis and eczema. It may also help tissue healing after surgery protect the liver against damage from exposure to carbon tetrachloride.
Precautions: Cystine should be used with caution by those susceptible to kidney, liver, or bladder stones.
ETHYLENE DIAMINE TETRAACETIC ACID
AKA: EDTA.
A synthetic amino acid.
Effects: EDTA has been used in chelation therapy to treat Alzheimer's patients. It works by binding to harmful metals in the brain and body and removing them. Subjects in the early stages of Alzheimer's have shown definite improvements in brain-cell function.
5-HTP
AKA: 5-hydroxy tryptophan, 5-hydroxy 1-tryptophan, 5-OHT, oxitrip-tan.
Effects: It is converted by the body into serotonin after it has been converted from the amino acid tryptophan. It induces calmness and reduces insomnia, and has shown some promise as an appetite suppressant and in treating mild depression. It has also shown promise in treating anxiety, obsessivecompulsive disorder (OCD), panic disorder, fibromyalgia, PMS, and migraine headaches. Unlike serotonin, it can cross the blood/ brain barrier. It works synergistically with melatonin.
Precautions: It should not be taken by anyone with ulcers or other gastrointestinal diseases, Crohn's disease, scleroderma, excess prolactin secretion, or carcinoid syndrome. Those over 60 may need smaller doses. Nausea and fatigue occur initially, but may eventually disappear. Daytime drowsiness, nightmares, loss of appetite, diarrhea, cramps, upset stomach, gas, vomiting, sweating, and lowered sex drive may also result, generally from higher doses. Rare side effects include long-term fatigue, stuffy or runny nose, and headaches. Daily use can lead to increased tolerance, with the result that higher doses are needed to achieve the same effects, and it can sometimes be hard to determine if 5-HTP will make you alert or drowsy (dosage, time of meals, time of day, supplements or medications, age, and hormonal levels all play a part). Long-term effects are not known. Overdose symptoms include the serotonin syndrome, where serotonin levels are too high, and which is characterized by restlessness, confusion, sweating, diarrhea, excessive salivation, high blood pressure, increased body temperature, rapid heart rate, tremors, seizures, and — in rare cases — death. Recovery is complete if dosage is stopped. Some 5-HTP supplements contain vitamin B-6 (pyroxidal phosphate), which helps to convert tryptophan to melatonin. However, there is concern that the vitamin may convert 5-HTP to serotonin in the blood or tissues, which could cause adverse reactions or increase the manufacture of norepinephrine and dopamine, counteracting any sedative effects of 5-HTP. More ominously, while the brain creates 5-HTP and immediately destroys it, the pill distributes it, through the bloodstream, all over the body; the consequences of this are as yet unknown. It should not be combined with selective serotonin reuptake inhibitors (SSRIs) and other antidepressants, or the diet drug dexfenfluramine (Redux). It should only be combined with MAO inhibitors under the guidance of a physician; combining 200 mg of 5-HTP with MAO inhibitors can result in high blood pressure and emotional instability. When combined with St. John's Wort, both should be taken in smaller doses to prevent the serotonin syndrome.
Dosage: It is about ten times more potent than tryptophan. Ray Sahelian recommends 10 to 50 mg one-half to one hour before sleep. Side effects generally occur in doses above 100 mg. It should be taken no more than once or twice a week. Taking it with 25 to 50 mg of vitamin B-6 may increase the amount converted to serotonin in the brain, and eating it with carbohydrates may help improve the rate at which it enters the brain.
GLUTAMINE
AKA: L-glutamine. A free-form amino acid that produces glutamic acid, a brain chemical that protects against ammonia metabolic waste.
Effects: Subjects have reported clearer thinking, improved alertness, and better moods. It manufactures GAB A, a neurotransmitter which soothes and calms the mind. It has also reportedly helped in the control of obesity (by reducing the craving for carbohydrates) and alcoholism, in reducing the healing time for ulcers, and for the relief of depression, fatigue, and impotence. It has been used to treat schizophrenia and senility, and research has shown that it can offset the adverse effects of immune system suppression caused by intense exercise. Laboratory tests have shown that glutamic acid retards the formation of or dissolves kidney stones. A deficiency can result in moodiness, ill temper, and a weakened immune system.
Precautions: Glutamic acid, unable to cross the blood-brain barrier, provides no known benefit. Over 2 g/day of glutamine can cause manic behavior. One individual taking high doses of glutamine experienced sleep loss, hyper-activity, and vivid uncontrollable thoughts. In a second reported case, a man taking four grams a day of L-glutamine for three weeks became psychotic, with hallucinations, grandiose delusions, insomnia, and a voracious sex drive. Those with sensitivity to the food additive monosodium glutamate (MSG) may experience an allergic reaction to glutamine.
Dosage: Some suggest starting with 250 to 500 mg/day and increasing to as much as 1 to 2 g/day. Earl Mindell, R.Ph., Ph.D., recommends 1 to 4 g/day in divided doses.
GLUTATHIONE
AKA: Glutaplex, GSH, GSH 250 Master Glutathione Formula. A stable tripeptide made by the body from the three amino acids L-cysteine, L-glutamic acid, and glycine. It does not break down into the toxic product cystine (which can crystalize and produce kidney stones), but is totally absorbed by the gastrointestinal tract.
Food Sources: Asparagus, avocados, broccoli, cabbage, cauliflower, grapefruit, oranges, peaches, potatoes, purslane, strawberries, tomatoes, watermelon.
Effects: Glutathione is said to protect the brain cells against the cross-linking of proteins — a condition which reduces the efficiency of the brain cells — and increases the flow of oxygen and blood to the brain. It reportedly deactivates free radicals and counters the effect of lipid peroxides, which may be the key to its antiaging effect. The effectiveness of glutathione can be increased by lipoic acid, selenium, and vitamins B-2 and E.
Precautions: Persons with kidney disease, severe liver disease (especially that resulting from cirrhosis or Reye's syndrome), or those with seizure disorders should not take glutathione supplements without first consulting a physician. Those with diabetes or blood sugar problems should avoid doses above 3000 mg except under the care of a physician, as a combination of L-cysteine and large doses of vitamins Bl and C may inactivate insulin. Cysteine may also make some people more sensitive to the food additive MSG.
Dosage: Some suggest 250 to 500 mg/day, though Leon Chaitow recommends 1 to 3 g/day. The precursor N-acetyl-cysteine has been proven a more potent source of glutathione, but the exact dosage needed has not yet been determined. It may be more effective to consume the three amino acids and allow the body to manufacture glutathione on its own, rather than taking supplements. HlSTIDINE AKA: L-histidine.
Effects: Histadine is converted by the body into the neurotransmitter histamine, which plays a role in smooth muscle function and the dilation and contraction of blood vessels. It removes heavy metals from the body, helps protect nerves by maintaining the myelin sheath, and helps protect against radiation damage. Additionally, it promotes the manufacture of both red and white blood cells. It has been used in the treatment of rheumatoid arthritis, poor sexual arousal, ulcers in the digestive tract, and nausea during pregnancy. A deficiency can lead to partial or total deafness and one form of schizophrenia (sufferers are referred to as histapenics).
Precautions: Histidine should not be used by manic-depressives with elevated levels of histamine or by women suffering from premenstrual depression. Whereas a deficiency can lead to one form of schizophrenia, an overdose can lead to another form (sufferers are referred to as histadelics; in some cases, methionine can decrease the level of histamine). Excessive histadine intake in males can lead to premature ejaculation, which can be countered with a supplementation of 500 mg of methionine, 500 mg of magnesium, and 50 mg of vitamin B-6. Dosages of over 4 g/day in women can trigger menstruation.
Dosage: Between 1 to 6 g/day with vitamin C.
L-PROLYL L-LEUCYL GLYCINE AMIDE
A tripeptide formed by three amino acids linked together.
Effects: It has been found to enhance learning.
METHIONINE
AKA: L-methionine. A sulfur-containing amino acid. Food sources: Found only in animal foods such as eggs, fish (all kinds), liver, meat (all kinds), milk, and poultry (all kinds).
Effects: Methionin is an antioxidant that is also said to protect against the accumulation of chemicals and heavy metals (e.g., cadmium, mercury) in the brain and body, play a key part in the production of the brain neurotransmitter choline (not to mention adrenaline, lecithin, and vitamin B12), prevent fat from getting into the arteries and liver, render selenium available to the body, and play an important role in the biosynthesis of two other amino acids — cysteine and taurine. Methionine is believed to relieve some cases of schizophrenia by lowering the level of histamine in the blood, and has been useful in the treatment of arthritis, cataracts, high cholesterol, chronic pain, asthma, allergies, and some cases of Parkinson's disease. It may help protect the liver against damage from carbon tetrachloride, and prevent certain tumors when used in combination with choline and folic acid. Deficiency symptoms include bad skin tone, loss of hair, a buildup of toxic wastes in the body and fat in the liver, anemia, impeded protein synthesis, and atherosclerosis. Selenomethionine is a variant in which selenium atoms replace the sulfur atoms.
Precautions: Methionine should always be taken with B-6 —to prevent an excess of homocysteine — and magnesium. Capsules are preferable to other forms because they avoid the rotten egg smell that usually accompanies it. One study suggests that methionine might be destroyed by excessive alcohol consumption.
Dosage: 100 to 250 mg/day. Leon Chaitow, N.D., D.O., recommends 200 to 1000 mg/ day with vitamin B-6 and magnesium; Sheldon Saul Hendler, M.D., Ph.D., advises against supplementation.
PHENYLALANINE
AKA: DL-phenylalanine (DLPA), D-phenylalanine, L-phenylalanine. Phenylalanine helps create the neurotransmitters, chiefly norepinephrine, epinephrine (or adrenalin), and dopamine, that produce mental arousal, alertness, and a better emotional state. It is often used by those attending raves. Food sources: Almonds, aspartame (NutraSweet), beef, black beans, chicken, cottage cheese, dairy products, eggs, fish, lima beans, milk, nuts, peanuts, pumpkin and sesame seeds, soybeans, sunflower seeds, watercress. Plants contain mostly the "D" form, while animal proteins contain mostly the "L" form.
Effects: Phenylalanine may contribute to a more positive mental state, alertness, more motivation and ambition, more energy, an increase in learning ability, better memory, and an increased ability to focus and pay attention. (Leon Chaitow, N.D., D.O., claims only the "D" form produces these beneficial results, while Mark Mayell claims that the "L" form stimulates the nervous system and libido, enhances mood and cognition, and suppresses the appetite, whereas the "D" form elevates mood and enhances memory, and DLPA combines the effects of both.) It may help counter jet lag when taken first thing in the morning or right after a long flight, as it helps regulate the body's biological clock. It is believed that DLPA activates the morphine-like endorphins in the body, hormones which act as painkillers. One study has shown that a significant percentage of individuals suffering from depression exhibited rapid improvements in mood when given 500 mg/day of L-phenylalanine (which was gradually increased to 3 to 4 g/day), along with 100 to 200 mg a day of vitamin B-6 to facilitate the effects of the amino acid. Another study showed significant improvements in those with depression when 250 mg of L-phenylalanine was combined with 5 to 10 mg of Eldepryl. In combination with B-6, it produces the compound phenylethylamine (PEA), which may elevate mood based on its action as a neurotransmitter. There is some evidence that, in combination with other substances, phenylalanine can help suppress addictive behavior and cravings, but there is no evidence that it suppresses appetite or enhances the libido. A deficiency can result in mood swings, weight gain, and problems with blood circulation.
Precautions: It should not be taken by those with pigmented malignant melanoma cancer, phenylketonuria (or PKU, a genetic metabolic disorder), psychosis, or Wilson's disease (otherwise known as hepatolenticular degeneration, a rare hereditary disease chiefly characterized by a toxic buildup of copper in the organs and tissues of the body). Likewise, those taking MAO-inhibitor drugs should avoid phenylalanine, as should pregnant or lactating women. Early studies seem to indicate that phenylalanine and tyrosine encourage the growth of melanomas (or skin cancers, one of the deadliest forms of cancer), and doctors usually have patients restrict their intake of these amino acids. Those with high blood pressure should only take it under the guidance of a health professional. Some warn that the daily dosage should not exceed 2.4 grams a day. Too much phenylalanine can result in overstimulation, nervousness, heart palpitations, high blood pressure, and irritability; if taken later in the day, it may cause insomnia. Mayell says these symptoms only occur with the "L" form, and can be avoided by reducing the dosage, switching to DLPA, or taking it only in the morning. Other symptoms include headaches and nausea.
Dosage: The RDA has not been established. It is recommended that both "D" and "L" forms be used, especially in the treatment of depression or for increased energy. A dose of 1000 to 1500 mg of DLPA may be taken in the morning without food; a second dose may be taken later in the day, this time with 100 mg of B-6, 500 mg of vitamin C, and some fruit or fruit juice to help convert the amino acid to norepinephrine. Hendler, M.D., Ph.D., recommends no more than 1.5 g/day, with 20 to 30 mg/ day of vitamin B-6 (not to exceed more than 50 mg/ day). Mayell advocates a more modest dose of 375 to 500 mg of the "L" form or 750 to 1000 mg of DLPA, first thing in the morning and at least 30 minutes before breakfast.
PYROGLUTAMATE
AKA: Adjuvant, Alpha-aminoglutaric acid lactam, Amino Mass, Arginine Pidolate, arginine pyroglutamate, Deep Thought, glutamic acid lactam, glutimic acid, glutiminic acid, Mental Edge, PCA, Piraglutargine, pyroGlu, pyroglutamic acid, pyrrolidon carboxylic acid, 2-oxo-pyrrolidon carboxylic acid. Pyroglutamate is able to cross the blood/brain barrier, and is found in significant amounts in the brain, the cerebrospinal fluid, and blood. It is used to make various nootropic drugs such as piracetam and oxiracetam. Similar in effect to piracetam, though not as strong. Food sources: Dairy products, fruits, meats, vegetables.
Effects: Pyroglutamate improves memory, alertness, concentration, and learning, and reduces anxiety and depression. Arginine pyroglutamate also increases muscle mass by stimulating the growth hormone. Works synergistically with choline, DMAE, and other acetylcholine-enhancing nutrients.
Precautions: None known.
Dosage: 500 to 1000 mg/day for arginine pyroglutamate; a bit less for plain pyroglutamate.
TAURINE
AKA: L-taurine. Food sources: Eggs, fish (all kinds), lamb, meat (all kinds), milk, pork, shellfish. Though it is not found in any plant foods, it can be manufactured in the human body from cysteine. High levels are found in human milk, but not cow's milk.
Effects: An electrical-charge stabilizer in the nerves of the brain and nervous system (it can decrease or even prevent epileptic seizures, and may even prove beneficial in other brain disorders such as Huntington's chorea), it is important for muscle function, and plays a role in the manufacture of the neurotransmitter glutamate. It is said to help the heart function better by conserving potassium and calcium, and help regulate insulin and blood sugar levels. Since taurine controls the synthesis of glutamate, it acts as a depressant. It may be necessary for proper growth of the human body. Women require taurine more than men because its synthesis is inhibited by the female hormone estradiol. Taurine has been used in the treatment of congestive heart failure, atherosclerosis, stress, eye problems, immune function disorders, gall bladder disease, and some types of epilepsy, and it may be of some benefit in treating cystic fibrosis. Individuals deprived of full-spectrum light may suffer a deficiency of taurine in the pineal and pituitary glands, leading to depression and mental impairment. Eye problems may result if a zinc deficiency is also present.
Precautions: There is good evidence that taurine is a central nervous system depressant and that it can impair short-term memory, so supplementation is not advised.
Dosage: 100 to 500 mg/day. Sheldon Saul Hendler, M.D., Ph.D., advises against supplementation.
TRYPTOPHAN
AKA: L-tryptophan. Food sources: Bananas, unripened cheese, chicken, chicken liver, cottage cheese, evening primrose seeds, fish, lentils, meat, milk, peanuts, pineapple, pumpkin seeds, seaweed, soybeans and soybean products, spirulina, sunflower seeds, turkey, yogurt.
Effects: Tryptophan is necessary for the manufacture of the neurotransmitter serotonin, which regulates mood and sleep patterns. It has proven helpful in the treatment of jet lag, depression, binge eating, obsessive-compulsive disorder, some forms of vascular migraines, panic attacks (when taken with vitamin B-6), and chronic pain, and may help in cases of rheumatoid arthritis and tardive dyskinesia. A deficiency may be characterized by insomnia, mental disturbances (particularly aggressive behavior), depression, bad skin color and tone, brittle fingernails, indigestion, and a craving for carbohydrates.
Precautions: It forms a harmful interaction when combined with MAO-inhibitor drugs or tricyclics, as it intensifies the side effects of these drugs. Because there are rare cases where tryptophan can cause excitability and insomnia, those who experience such symptoms should cease taking it immediately. It may be harmful to pregnant women, and may worsen the symptoms of bronchial asthma and lupus. Side effects may include nausea, headaches, gastric discomfort, and constipation. Specific tryptophan metabolites could cause bladder cancer. If the level of tryptophan is high in relation to the other amino acids, fatigue may result. It is not recommended that more than 2 grams a day be taken; nausea and vomiting are likely to occur in doses used to treat depression (6 to 9 grams and higher), though some studies have given subjects as much as 15 grams a day with no serious consequences. Scientists have still not unraveled the complicated process by which tryptophan is converted into serotonin, and some question whether oral doses are effective in this regard. In 1989, some 5,000 people suffered debilitating health problems from impurities in a batch of Ltryptophan distributed by Showa Denko, a Japanese firm that did not specialize in drugs or nutritional supplements; 36 of them died and many more were left permanently crippled. As a result, the sale of L-tryptophan supplements was banned in 1990. The FDA contends that the illness suffered by these victims, a blood disease called eosinophilia-myalgia syndrome (EMS), and related illnesses are attributable to L-tryptophan itself. Cases have also been reported for uncontaminated batches and for the similar compound L-5-hydroxytryptophan, but many experts dispute the validity of these reports.
Dosage: For the cure of insomnia, Dr. Stuart Berger recommends 2 grams of tryptophan, 100 mg of vitamin B-6, and 1 gram of vitamin C on an empty stomach before going to bed, though some research indicates that 1 gram of tryptophan may be sufficient for most people (this applies only to late at night; to sleep during the day, the need for tryptophan will be higher); some supplemental B-3 (in a ratio of two parts tryptophan to one part B-3) and magnesium may also be helpful. Hightryptophan foods should be combined with carbohydrate-rich foods such as bread, pasta, or potatoes for best results. Proteins inhibit the brain's ability to absorb this amino acid. Eating sugary snacks can cause wild swings in insulin production and interfere with the body's ability to absorb tryptophan.
TYROSINE
AKA: L-tyrosine. Food sources: Fish, particularly shellfish.
Effects: Boosts the brain neurotransmitters epinephrine (adrenaline), norepinephrine (noradrenaline), and dopamine, though the mental stimulation only occurs if the brain has used up these neurotransmitters. Elevates mood and energy (it has been effective in treating patients with depression), improves reaction time, alertness, attention, and motivation. It may help protect the liver from damage due to carbon tetrachloride, and has been used to treat stress, PMS, cocaine abuse, hay fever, grass allergies, Parkinson's disease, and cases of unipolar depression (i.e., unaccompanied by a manic phase) that do not respond to tryptophan.
Precautions: The fish or shellfish should be baked, broiled, grilled, steamed, or stewed, as fat and deepfrying destroys some of the beneficial effects. For best results, eat fish alone or with carbohydrate-rich foods (e.g., bread, potatoes). Because it might increase blood pressure in a small percentage of susceptible individuals, those with high blood pressure should take it only under the guidance of a physician. Those taking MAOinhibiting antidepressants should not take tyrosine supplements, as they can have adverse effects on blood pressure, as well as other serious consequences. Tyrosine should not be taken by anyone with melanoma. It could also trigger headaches in those already susceptible. Supplements should be taken with vitamins B-6 and C, as the brain needs these to turn the amino acid into norepinephrine. Supplements can create mild gastric problems if taken on an empty stomach. High doses can cause irritability, anxiety, and heart palpitations.
Dosage: The RDA has not been established. Three to four ounces of fish seems to be the optimal amount for most people; eating more will not result in any significant increase in effect. Leon Chaitow, N.D., D.O., recommends 100 mg per kilo of body weight per day; a dosage of 6 g/day in three divided doses for a two week period is recommended for the treatment of depression. Mark Mayell recommends that dosage not exceed 2 to 3 g/day (initial dosage should be 250 to 500 mg/day, working up to 750 mg twice a day until effects are noticed), that it be taken on an empty stomach, that it not be combined with other amino acids, and that it be taken with 25 mg/day of vitamin B-6 or B complex and 250 to 500 mg of vitamin C.
VALINE
AKA: L-valine.
Effects: Normalizes the nitrogen balance in the body and it is necessary for proper mental and neural functioning, and for muscle coordination. One study funded by the National Institutes of Health has found that, in combination with leucine and isoleucine — two other branched-chain amino acids — Valine has shown promise as a treatment for amyotropic lateral sclerosis (ALS), or Lou Gehrig's disease. Subjects given these amino acids over the course of a year retained more of their muscle strength and ability to walk than those given a placebo, a result which may have been due in part to leucine and isoleucine's assistance in the breakdown of glutamate; valine was added because of a deficiency noted in the blood and cerebrospinal fluid of ALS patients. This combination also may prevent, and even reverse, liver damage resulting from alcoholism. Positive results have been recorded in the treatment of hepatic encephalopathy, chronic liver disease, and muscle atrophy in chronic heavy drinkers. Deficiency symptoms include nervousness, disrupted sleep patterns and mental functioning, and a nitrogen imbalance in the body.
Precautions: An overdose can lead to feelings of "crawling skin" and hallucinations. Any physical or mental benefits of supplementation by healthy individuals is unproven.
Dosage: 1 g/day. According to Leon Chaitow, N.D., D.O., it should be taken with the following amino acids in these proportions: one part tryptophan, two parts valine, two parts methionine, and three parts phenylalanine.
Complete proteins provide the proper balance of all the amino acids, and these foods include meats, poultry, seafood, eggs, milk, and cheese. Incomplete proteins — such as those found in beans, grains, nuts, peas, and seeds — lack some essential amino acids and must be eaten in combination for best results.
The functioning of the brain relies on amino acids, as these are the essential components for the development of neurotransmitters. In turn, neurotransmitters are important factors in brain chemistry, as certain deficiencies or excesses of some neurotransmitters can cause mood disorders. Though amino acids play an essential role in brain function, there are some experts, such as Dr. Andrew Weil (author of Natural Health, Natural Medicine) and Dr. Stuart Berger, who do not believe they should be taken as supplements, as they can severely disrupt the brain chemistry. Some reference texts, such as the Psychotropic Drug Handbook, caution that nondietary amino acid supplements may produce effects different from those found in food. Also, a highly imbalanced intake of amino acids could have an adverse effect on protein synthesis in children.
Amino acids can be in either the "L" or "D" form. The "L" forms are readily absorbed and utilized by the body as proteins, while the "D" forms must be converted by the body into a usable form first; despite the therapeutic value found in some "D" forms, the FDA bans sale of the latter, so you may not encounter it when buying supplements.
Freeform amino acids are ones that have been taken from complex proteins, and you must be sure that, when buying powdered amino acid supplements, the label specifies the amount of free-form amino acids in the product. Chances are that if the label says only "amino acids," the bottle may contain mostly inexpensive protein filler and not much of any amino acids. Amino acids should be taken with cofactors — such as vitamins, minerals, or nutrients — that assist the body in metabolizing them; it is also a good idea to take a variety of amino acids together and in their proper proportions to one another.
There is one instance, however, where two amino acids play opposite roles and are not compatible with each other: L-tyrosine, which the brain uses to manufacture the neurotransmitters norepinephrine and dopamine —both of which have a stimulating effect, contributing to clear , fast thinking, long-term memory, and alertness — and L-tryptophan, used by the brain to synthesize the neurotransmitter serotonin— which has a sedative effect on the brain, leading to a slower reaction time, a feeling of fullness after a meal, and sleepiness. To get the mental lift from L-tyrosine, it is necessary to eat the proteins (meat, poultry, seafood, beans, tofu, and lentils) in the meal before the food that contains carbohydrates. To relax or fall asleep, it is necessary to eat the foods high in Ltryptophan (bananas, milk, sunflower seeds) first, along with the foods rich in carbohydrates, because they enhance the effect of L-tryptophan. In order to get an energy boost, it is necessary to eat foods high in L-tyrosine. The reason for this is that, even though L-tryptophan needs carbohydrates to get into the brain, it does so much more readily than L-tyrosine.
The following is a description of the benefits and effects of various amino acids on the body and the mind
ARGININE
AKA: L-arginine. Arginine is needed for the normal functioning of the pituitary gland.
Food Sources: Carob, cereals, chocolate, gelatin desserts, nuts, oatmeal, popcorn, protein-rich foods, raisins, brown rice, sunflower and sesame seeds, whole wheat bread.
Effects: The body converts it to spermine, found in semen, blood tissue, and brain cells. It is said to help fight cancer by boosting the immune system (more specifically, by stimulating the production of T-cells), protect the liver by detoxifying harmful substances, and increase the sperm count in men. Reduced levels have been found in people with senility and memory loss. Though it does seem to have a stimulating effect on human growth hormone when taken along with lysine, and thus may be of some benefit to bodybuilders, it apparently does not reduce fat to any significant extent. A deficiency can result in male infertility, premature aging, increased free radical activity, and obesity.
Precautions: Supplements should not be taken by those with schizophrenia, though there is no evidence that it aggravates this condition. Those with any form of liver or kidney failure should take high doses for a prolonged period of time only while under the care of a physician. Supplementary forms should not be taken by children or teenagers, as there is the possibility it could cause bone and skin disorders. Too large a dose can result in diarrhea, nausea, a thickening or coarsening of the skin, and the possible promotion of the herpes virus (though Sheldon Saul Hendler, M.D., Ph.D., says this last has not been proven). In fact, those with herpes should avoid arginine supplements and argininerich foods, though sufficient amounts of lysine may help counteract this; in such cases, ornithine may be used in place of arginine. Dosages over 20 to 30 grams a day could lead to enlarged joints and bone deformities.
Dosage: The RDA has not yet been established. The large doses given to sick people are safe only for short periods of time; the safe level for healthy people has not yet been determined, though Leon Chaitow recommends up to 8 g/day and Hendler suggests a more conservative dose.of 1.5 g/day.
CARNOSINE
AKA: L-carnosine. Carnosine is a composite of two amino acids that work synergistically with other antioxidants such as vitamin C, E, B-complex, beta-carotene, selenium, and the sulfur-containing amino acids cysteine and methionine.
Food Sources: It is found only in animal foods such as eggs, fish (all kinds), meat (all kinds), and milk.
Effects: Carnosine stabilizes some thirteen important functions of the body and is also an antioxidant that fights certain free radicals found in air pollution and second-hand smoke.
CYSTEINE
AKA: Cysteine hydrochloride monohydrate, L-cysteine, NAC, N-acetyl-cysteine, N-acetyl-Lcysteine. Manufactured from methionine or serine by the liver.
Food Sources: Some cereals, dairy products, eggs, meat.
Effects: Cysteine is a strong antioxidant believed to purify the body, removing heavy metals and protecting the blood, lungs, intestinal tract, and liver against the harmful effects of alcohol, smoking, and pollution by detoxifying acetaldehyde. It plays a role in the formation of the skin, helps prevent cataracts, helps offset the effects of iron deficiency, and is used in the treatment of rheumatoid arthritis, bronchitis, cancer, hardening of the arteries, and chronic diseases. It may boost the immune system and help fight liver cancer, and has been used to treat allergies, arthritis, cataracts, diabetes, hypoglycemia, and the adverse consequences of radiation in chemotherapy and X-rays. It has been proven to extend the life span of mice and guinea pigs, possibly because it contains sulfur, a substance that deactives free radicals; Pearson and Shaw claim that it can restore hair growth and extend a person's life span. Cysteine helps protect against radiation damage when combined with vitamins C and Bl, and also works synergistically with vitamin E and selenium. N-acetylcysteine (NAG) is form of cysteine more fully utilized by the body. Both NAG and cysteine are helpful in preventing damage to the body and subsequent side effects from radiation, particularly in relation to chemotherapy and radiation treatments.
Precautions: Anyone with diabetes or blood sugar problems should not take supplements in doses above 3000 mg and in combination with large doses of vitamins B-l and C except under the guidance of a physician, as it can inactive insulin production. On the other hand, Pearson and Shaw recommend taking three times as much vitamin C as the total cysteine intake and plenty of fluids to prevent the formation of kidney and bladder stones. Anecdotal evidence indicates that it could increase the toxicity of monosodium glutamate (MSG) in those already susceptible.
Dosage: Up to 1 to 3 g/day, along with vitamin C (in doses three times the amount of cysteine so that the body does not produce too much cystine) and vitamin B-6, though Sheldon Saul Hendler, M.D., Ph.D., recommends no more than 1.5 g/day. It should also be taken on an empty stomach and with water. Ray Sahelian, M.D., states that because cysteine cannot cross cell membranes, supplements are useless.
CYSTINE
Effects: Cystine removes heavy metals from the body and is used in the treatment of psoriasis and eczema. It may also help tissue healing after surgery protect the liver against damage from exposure to carbon tetrachloride.
Precautions: Cystine should be used with caution by those susceptible to kidney, liver, or bladder stones.
ETHYLENE DIAMINE TETRAACETIC ACID
AKA: EDTA.
A synthetic amino acid.
Effects: EDTA has been used in chelation therapy to treat Alzheimer's patients. It works by binding to harmful metals in the brain and body and removing them. Subjects in the early stages of Alzheimer's have shown definite improvements in brain-cell function.
5-HTP
AKA: 5-hydroxy tryptophan, 5-hydroxy 1-tryptophan, 5-OHT, oxitrip-tan.
Effects: It is converted by the body into serotonin after it has been converted from the amino acid tryptophan. It induces calmness and reduces insomnia, and has shown some promise as an appetite suppressant and in treating mild depression. It has also shown promise in treating anxiety, obsessivecompulsive disorder (OCD), panic disorder, fibromyalgia, PMS, and migraine headaches. Unlike serotonin, it can cross the blood/ brain barrier. It works synergistically with melatonin.
Precautions: It should not be taken by anyone with ulcers or other gastrointestinal diseases, Crohn's disease, scleroderma, excess prolactin secretion, or carcinoid syndrome. Those over 60 may need smaller doses. Nausea and fatigue occur initially, but may eventually disappear. Daytime drowsiness, nightmares, loss of appetite, diarrhea, cramps, upset stomach, gas, vomiting, sweating, and lowered sex drive may also result, generally from higher doses. Rare side effects include long-term fatigue, stuffy or runny nose, and headaches. Daily use can lead to increased tolerance, with the result that higher doses are needed to achieve the same effects, and it can sometimes be hard to determine if 5-HTP will make you alert or drowsy (dosage, time of meals, time of day, supplements or medications, age, and hormonal levels all play a part). Long-term effects are not known. Overdose symptoms include the serotonin syndrome, where serotonin levels are too high, and which is characterized by restlessness, confusion, sweating, diarrhea, excessive salivation, high blood pressure, increased body temperature, rapid heart rate, tremors, seizures, and — in rare cases — death. Recovery is complete if dosage is stopped. Some 5-HTP supplements contain vitamin B-6 (pyroxidal phosphate), which helps to convert tryptophan to melatonin. However, there is concern that the vitamin may convert 5-HTP to serotonin in the blood or tissues, which could cause adverse reactions or increase the manufacture of norepinephrine and dopamine, counteracting any sedative effects of 5-HTP. More ominously, while the brain creates 5-HTP and immediately destroys it, the pill distributes it, through the bloodstream, all over the body; the consequences of this are as yet unknown. It should not be combined with selective serotonin reuptake inhibitors (SSRIs) and other antidepressants, or the diet drug dexfenfluramine (Redux). It should only be combined with MAO inhibitors under the guidance of a physician; combining 200 mg of 5-HTP with MAO inhibitors can result in high blood pressure and emotional instability. When combined with St. John's Wort, both should be taken in smaller doses to prevent the serotonin syndrome.
Dosage: It is about ten times more potent than tryptophan. Ray Sahelian recommends 10 to 50 mg one-half to one hour before sleep. Side effects generally occur in doses above 100 mg. It should be taken no more than once or twice a week. Taking it with 25 to 50 mg of vitamin B-6 may increase the amount converted to serotonin in the brain, and eating it with carbohydrates may help improve the rate at which it enters the brain.
GLUTAMINE
AKA: L-glutamine. A free-form amino acid that produces glutamic acid, a brain chemical that protects against ammonia metabolic waste.
Effects: Subjects have reported clearer thinking, improved alertness, and better moods. It manufactures GAB A, a neurotransmitter which soothes and calms the mind. It has also reportedly helped in the control of obesity (by reducing the craving for carbohydrates) and alcoholism, in reducing the healing time for ulcers, and for the relief of depression, fatigue, and impotence. It has been used to treat schizophrenia and senility, and research has shown that it can offset the adverse effects of immune system suppression caused by intense exercise. Laboratory tests have shown that glutamic acid retards the formation of or dissolves kidney stones. A deficiency can result in moodiness, ill temper, and a weakened immune system.
Precautions: Glutamic acid, unable to cross the blood-brain barrier, provides no known benefit. Over 2 g/day of glutamine can cause manic behavior. One individual taking high doses of glutamine experienced sleep loss, hyper-activity, and vivid uncontrollable thoughts. In a second reported case, a man taking four grams a day of L-glutamine for three weeks became psychotic, with hallucinations, grandiose delusions, insomnia, and a voracious sex drive. Those with sensitivity to the food additive monosodium glutamate (MSG) may experience an allergic reaction to glutamine.
Dosage: Some suggest starting with 250 to 500 mg/day and increasing to as much as 1 to 2 g/day. Earl Mindell, R.Ph., Ph.D., recommends 1 to 4 g/day in divided doses.
GLUTATHIONE
AKA: Glutaplex, GSH, GSH 250 Master Glutathione Formula. A stable tripeptide made by the body from the three amino acids L-cysteine, L-glutamic acid, and glycine. It does not break down into the toxic product cystine (which can crystalize and produce kidney stones), but is totally absorbed by the gastrointestinal tract.
Food Sources: Asparagus, avocados, broccoli, cabbage, cauliflower, grapefruit, oranges, peaches, potatoes, purslane, strawberries, tomatoes, watermelon.
Effects: Glutathione is said to protect the brain cells against the cross-linking of proteins — a condition which reduces the efficiency of the brain cells — and increases the flow of oxygen and blood to the brain. It reportedly deactivates free radicals and counters the effect of lipid peroxides, which may be the key to its antiaging effect. The effectiveness of glutathione can be increased by lipoic acid, selenium, and vitamins B-2 and E.
Precautions: Persons with kidney disease, severe liver disease (especially that resulting from cirrhosis or Reye's syndrome), or those with seizure disorders should not take glutathione supplements without first consulting a physician. Those with diabetes or blood sugar problems should avoid doses above 3000 mg except under the care of a physician, as a combination of L-cysteine and large doses of vitamins Bl and C may inactivate insulin. Cysteine may also make some people more sensitive to the food additive MSG.
Dosage: Some suggest 250 to 500 mg/day, though Leon Chaitow recommends 1 to 3 g/day. The precursor N-acetyl-cysteine has been proven a more potent source of glutathione, but the exact dosage needed has not yet been determined. It may be more effective to consume the three amino acids and allow the body to manufacture glutathione on its own, rather than taking supplements. HlSTIDINE AKA: L-histidine.
Effects: Histadine is converted by the body into the neurotransmitter histamine, which plays a role in smooth muscle function and the dilation and contraction of blood vessels. It removes heavy metals from the body, helps protect nerves by maintaining the myelin sheath, and helps protect against radiation damage. Additionally, it promotes the manufacture of both red and white blood cells. It has been used in the treatment of rheumatoid arthritis, poor sexual arousal, ulcers in the digestive tract, and nausea during pregnancy. A deficiency can lead to partial or total deafness and one form of schizophrenia (sufferers are referred to as histapenics).
Precautions: Histidine should not be used by manic-depressives with elevated levels of histamine or by women suffering from premenstrual depression. Whereas a deficiency can lead to one form of schizophrenia, an overdose can lead to another form (sufferers are referred to as histadelics; in some cases, methionine can decrease the level of histamine). Excessive histadine intake in males can lead to premature ejaculation, which can be countered with a supplementation of 500 mg of methionine, 500 mg of magnesium, and 50 mg of vitamin B-6. Dosages of over 4 g/day in women can trigger menstruation.
Dosage: Between 1 to 6 g/day with vitamin C.
L-PROLYL L-LEUCYL GLYCINE AMIDE
A tripeptide formed by three amino acids linked together.
Effects: It has been found to enhance learning.
METHIONINE
AKA: L-methionine. A sulfur-containing amino acid. Food sources: Found only in animal foods such as eggs, fish (all kinds), liver, meat (all kinds), milk, and poultry (all kinds).
Effects: Methionin is an antioxidant that is also said to protect against the accumulation of chemicals and heavy metals (e.g., cadmium, mercury) in the brain and body, play a key part in the production of the brain neurotransmitter choline (not to mention adrenaline, lecithin, and vitamin B12), prevent fat from getting into the arteries and liver, render selenium available to the body, and play an important role in the biosynthesis of two other amino acids — cysteine and taurine. Methionine is believed to relieve some cases of schizophrenia by lowering the level of histamine in the blood, and has been useful in the treatment of arthritis, cataracts, high cholesterol, chronic pain, asthma, allergies, and some cases of Parkinson's disease. It may help protect the liver against damage from carbon tetrachloride, and prevent certain tumors when used in combination with choline and folic acid. Deficiency symptoms include bad skin tone, loss of hair, a buildup of toxic wastes in the body and fat in the liver, anemia, impeded protein synthesis, and atherosclerosis. Selenomethionine is a variant in which selenium atoms replace the sulfur atoms.
Precautions: Methionine should always be taken with B-6 —to prevent an excess of homocysteine — and magnesium. Capsules are preferable to other forms because they avoid the rotten egg smell that usually accompanies it. One study suggests that methionine might be destroyed by excessive alcohol consumption.
Dosage: 100 to 250 mg/day. Leon Chaitow, N.D., D.O., recommends 200 to 1000 mg/ day with vitamin B-6 and magnesium; Sheldon Saul Hendler, M.D., Ph.D., advises against supplementation.
PHENYLALANINE
AKA: DL-phenylalanine (DLPA), D-phenylalanine, L-phenylalanine. Phenylalanine helps create the neurotransmitters, chiefly norepinephrine, epinephrine (or adrenalin), and dopamine, that produce mental arousal, alertness, and a better emotional state. It is often used by those attending raves. Food sources: Almonds, aspartame (NutraSweet), beef, black beans, chicken, cottage cheese, dairy products, eggs, fish, lima beans, milk, nuts, peanuts, pumpkin and sesame seeds, soybeans, sunflower seeds, watercress. Plants contain mostly the "D" form, while animal proteins contain mostly the "L" form.
Effects: Phenylalanine may contribute to a more positive mental state, alertness, more motivation and ambition, more energy, an increase in learning ability, better memory, and an increased ability to focus and pay attention. (Leon Chaitow, N.D., D.O., claims only the "D" form produces these beneficial results, while Mark Mayell claims that the "L" form stimulates the nervous system and libido, enhances mood and cognition, and suppresses the appetite, whereas the "D" form elevates mood and enhances memory, and DLPA combines the effects of both.) It may help counter jet lag when taken first thing in the morning or right after a long flight, as it helps regulate the body's biological clock. It is believed that DLPA activates the morphine-like endorphins in the body, hormones which act as painkillers. One study has shown that a significant percentage of individuals suffering from depression exhibited rapid improvements in mood when given 500 mg/day of L-phenylalanine (which was gradually increased to 3 to 4 g/day), along with 100 to 200 mg a day of vitamin B-6 to facilitate the effects of the amino acid. Another study showed significant improvements in those with depression when 250 mg of L-phenylalanine was combined with 5 to 10 mg of Eldepryl. In combination with B-6, it produces the compound phenylethylamine (PEA), which may elevate mood based on its action as a neurotransmitter. There is some evidence that, in combination with other substances, phenylalanine can help suppress addictive behavior and cravings, but there is no evidence that it suppresses appetite or enhances the libido. A deficiency can result in mood swings, weight gain, and problems with blood circulation.
Precautions: It should not be taken by those with pigmented malignant melanoma cancer, phenylketonuria (or PKU, a genetic metabolic disorder), psychosis, or Wilson's disease (otherwise known as hepatolenticular degeneration, a rare hereditary disease chiefly characterized by a toxic buildup of copper in the organs and tissues of the body). Likewise, those taking MAO-inhibitor drugs should avoid phenylalanine, as should pregnant or lactating women. Early studies seem to indicate that phenylalanine and tyrosine encourage the growth of melanomas (or skin cancers, one of the deadliest forms of cancer), and doctors usually have patients restrict their intake of these amino acids. Those with high blood pressure should only take it under the guidance of a health professional. Some warn that the daily dosage should not exceed 2.4 grams a day. Too much phenylalanine can result in overstimulation, nervousness, heart palpitations, high blood pressure, and irritability; if taken later in the day, it may cause insomnia. Mayell says these symptoms only occur with the "L" form, and can be avoided by reducing the dosage, switching to DLPA, or taking it only in the morning. Other symptoms include headaches and nausea.
Dosage: The RDA has not been established. It is recommended that both "D" and "L" forms be used, especially in the treatment of depression or for increased energy. A dose of 1000 to 1500 mg of DLPA may be taken in the morning without food; a second dose may be taken later in the day, this time with 100 mg of B-6, 500 mg of vitamin C, and some fruit or fruit juice to help convert the amino acid to norepinephrine. Hendler, M.D., Ph.D., recommends no more than 1.5 g/day, with 20 to 30 mg/ day of vitamin B-6 (not to exceed more than 50 mg/ day). Mayell advocates a more modest dose of 375 to 500 mg of the "L" form or 750 to 1000 mg of DLPA, first thing in the morning and at least 30 minutes before breakfast.
PYROGLUTAMATE
AKA: Adjuvant, Alpha-aminoglutaric acid lactam, Amino Mass, Arginine Pidolate, arginine pyroglutamate, Deep Thought, glutamic acid lactam, glutimic acid, glutiminic acid, Mental Edge, PCA, Piraglutargine, pyroGlu, pyroglutamic acid, pyrrolidon carboxylic acid, 2-oxo-pyrrolidon carboxylic acid. Pyroglutamate is able to cross the blood/brain barrier, and is found in significant amounts in the brain, the cerebrospinal fluid, and blood. It is used to make various nootropic drugs such as piracetam and oxiracetam. Similar in effect to piracetam, though not as strong. Food sources: Dairy products, fruits, meats, vegetables.
Effects: Pyroglutamate improves memory, alertness, concentration, and learning, and reduces anxiety and depression. Arginine pyroglutamate also increases muscle mass by stimulating the growth hormone. Works synergistically with choline, DMAE, and other acetylcholine-enhancing nutrients.
Precautions: None known.
Dosage: 500 to 1000 mg/day for arginine pyroglutamate; a bit less for plain pyroglutamate.
TAURINE
AKA: L-taurine. Food sources: Eggs, fish (all kinds), lamb, meat (all kinds), milk, pork, shellfish. Though it is not found in any plant foods, it can be manufactured in the human body from cysteine. High levels are found in human milk, but not cow's milk.
Effects: An electrical-charge stabilizer in the nerves of the brain and nervous system (it can decrease or even prevent epileptic seizures, and may even prove beneficial in other brain disorders such as Huntington's chorea), it is important for muscle function, and plays a role in the manufacture of the neurotransmitter glutamate. It is said to help the heart function better by conserving potassium and calcium, and help regulate insulin and blood sugar levels. Since taurine controls the synthesis of glutamate, it acts as a depressant. It may be necessary for proper growth of the human body. Women require taurine more than men because its synthesis is inhibited by the female hormone estradiol. Taurine has been used in the treatment of congestive heart failure, atherosclerosis, stress, eye problems, immune function disorders, gall bladder disease, and some types of epilepsy, and it may be of some benefit in treating cystic fibrosis. Individuals deprived of full-spectrum light may suffer a deficiency of taurine in the pineal and pituitary glands, leading to depression and mental impairment. Eye problems may result if a zinc deficiency is also present.
Precautions: There is good evidence that taurine is a central nervous system depressant and that it can impair short-term memory, so supplementation is not advised.
Dosage: 100 to 500 mg/day. Sheldon Saul Hendler, M.D., Ph.D., advises against supplementation.
TRYPTOPHAN
AKA: L-tryptophan. Food sources: Bananas, unripened cheese, chicken, chicken liver, cottage cheese, evening primrose seeds, fish, lentils, meat, milk, peanuts, pineapple, pumpkin seeds, seaweed, soybeans and soybean products, spirulina, sunflower seeds, turkey, yogurt.
Effects: Tryptophan is necessary for the manufacture of the neurotransmitter serotonin, which regulates mood and sleep patterns. It has proven helpful in the treatment of jet lag, depression, binge eating, obsessive-compulsive disorder, some forms of vascular migraines, panic attacks (when taken with vitamin B-6), and chronic pain, and may help in cases of rheumatoid arthritis and tardive dyskinesia. A deficiency may be characterized by insomnia, mental disturbances (particularly aggressive behavior), depression, bad skin color and tone, brittle fingernails, indigestion, and a craving for carbohydrates.
Precautions: It forms a harmful interaction when combined with MAO-inhibitor drugs or tricyclics, as it intensifies the side effects of these drugs. Because there are rare cases where tryptophan can cause excitability and insomnia, those who experience such symptoms should cease taking it immediately. It may be harmful to pregnant women, and may worsen the symptoms of bronchial asthma and lupus. Side effects may include nausea, headaches, gastric discomfort, and constipation. Specific tryptophan metabolites could cause bladder cancer. If the level of tryptophan is high in relation to the other amino acids, fatigue may result. It is not recommended that more than 2 grams a day be taken; nausea and vomiting are likely to occur in doses used to treat depression (6 to 9 grams and higher), though some studies have given subjects as much as 15 grams a day with no serious consequences. Scientists have still not unraveled the complicated process by which tryptophan is converted into serotonin, and some question whether oral doses are effective in this regard. In 1989, some 5,000 people suffered debilitating health problems from impurities in a batch of Ltryptophan distributed by Showa Denko, a Japanese firm that did not specialize in drugs or nutritional supplements; 36 of them died and many more were left permanently crippled. As a result, the sale of L-tryptophan supplements was banned in 1990. The FDA contends that the illness suffered by these victims, a blood disease called eosinophilia-myalgia syndrome (EMS), and related illnesses are attributable to L-tryptophan itself. Cases have also been reported for uncontaminated batches and for the similar compound L-5-hydroxytryptophan, but many experts dispute the validity of these reports.
Dosage: For the cure of insomnia, Dr. Stuart Berger recommends 2 grams of tryptophan, 100 mg of vitamin B-6, and 1 gram of vitamin C on an empty stomach before going to bed, though some research indicates that 1 gram of tryptophan may be sufficient for most people (this applies only to late at night; to sleep during the day, the need for tryptophan will be higher); some supplemental B-3 (in a ratio of two parts tryptophan to one part B-3) and magnesium may also be helpful. Hightryptophan foods should be combined with carbohydrate-rich foods such as bread, pasta, or potatoes for best results. Proteins inhibit the brain's ability to absorb this amino acid. Eating sugary snacks can cause wild swings in insulin production and interfere with the body's ability to absorb tryptophan.
TYROSINE
AKA: L-tyrosine. Food sources: Fish, particularly shellfish.
Effects: Boosts the brain neurotransmitters epinephrine (adrenaline), norepinephrine (noradrenaline), and dopamine, though the mental stimulation only occurs if the brain has used up these neurotransmitters. Elevates mood and energy (it has been effective in treating patients with depression), improves reaction time, alertness, attention, and motivation. It may help protect the liver from damage due to carbon tetrachloride, and has been used to treat stress, PMS, cocaine abuse, hay fever, grass allergies, Parkinson's disease, and cases of unipolar depression (i.e., unaccompanied by a manic phase) that do not respond to tryptophan.
Precautions: The fish or shellfish should be baked, broiled, grilled, steamed, or stewed, as fat and deepfrying destroys some of the beneficial effects. For best results, eat fish alone or with carbohydrate-rich foods (e.g., bread, potatoes). Because it might increase blood pressure in a small percentage of susceptible individuals, those with high blood pressure should take it only under the guidance of a physician. Those taking MAOinhibiting antidepressants should not take tyrosine supplements, as they can have adverse effects on blood pressure, as well as other serious consequences. Tyrosine should not be taken by anyone with melanoma. It could also trigger headaches in those already susceptible. Supplements should be taken with vitamins B-6 and C, as the brain needs these to turn the amino acid into norepinephrine. Supplements can create mild gastric problems if taken on an empty stomach. High doses can cause irritability, anxiety, and heart palpitations.
Dosage: The RDA has not been established. Three to four ounces of fish seems to be the optimal amount for most people; eating more will not result in any significant increase in effect. Leon Chaitow, N.D., D.O., recommends 100 mg per kilo of body weight per day; a dosage of 6 g/day in three divided doses for a two week period is recommended for the treatment of depression. Mark Mayell recommends that dosage not exceed 2 to 3 g/day (initial dosage should be 250 to 500 mg/day, working up to 750 mg twice a day until effects are noticed), that it be taken on an empty stomach, that it not be combined with other amino acids, and that it be taken with 25 mg/day of vitamin B-6 or B complex and 250 to 500 mg of vitamin C.
VALINE
AKA: L-valine.
Effects: Normalizes the nitrogen balance in the body and it is necessary for proper mental and neural functioning, and for muscle coordination. One study funded by the National Institutes of Health has found that, in combination with leucine and isoleucine — two other branched-chain amino acids — Valine has shown promise as a treatment for amyotropic lateral sclerosis (ALS), or Lou Gehrig's disease. Subjects given these amino acids over the course of a year retained more of their muscle strength and ability to walk than those given a placebo, a result which may have been due in part to leucine and isoleucine's assistance in the breakdown of glutamate; valine was added because of a deficiency noted in the blood and cerebrospinal fluid of ALS patients. This combination also may prevent, and even reverse, liver damage resulting from alcoholism. Positive results have been recorded in the treatment of hepatic encephalopathy, chronic liver disease, and muscle atrophy in chronic heavy drinkers. Deficiency symptoms include nervousness, disrupted sleep patterns and mental functioning, and a nitrogen imbalance in the body.
Precautions: An overdose can lead to feelings of "crawling skin" and hallucinations. Any physical or mental benefits of supplementation by healthy individuals is unproven.
Dosage: 1 g/day. According to Leon Chaitow, N.D., D.O., it should be taken with the following amino acids in these proportions: one part tryptophan, two parts valine, two parts methionine, and three parts phenylalanine.
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