We continue our look back by reviewing some of our favorite ingredients and supplements from 2024. Many quality research-based nutraceuticals are available to help provide support for a variety of symptoms and serve as an adjunct to a foundation of healthy lifestyle. Here are some you may not know enough about.
Glycine
Studies have found that urine glycine levels in patients with kidney CaOx stones were significantly lower than in healthy individuals. This observation suggests that glycine may play a protective role against kidney stone formation.
Glycine for Sleep: A natural Amino Acid to Improve Your Rest
Many quality glycine products are available to help sleep and relaxation. They may also help lower core body temperature as a way to signal the body to prepare for sleep. Magnesium glycinate is a good resource but the amount of glycine is small. Capsules are available but are lower potency, usually beginning at about 500 mg. Powders seem to be more ideal- they have no taste and dosage often begins at 2 grams (2000 mg) and higher. Collagens are also a great source with 3 grams of glycine per 10 grams of protein.
Here are some of our favorites on Fullscript:
- Taurine + Glycine Powder – Designs for Health
- Inositol + Glycine Powder – Advanced Nutrition by Zahler
- Multi Collagen Powder Chocolate – Codeage
- Whole Body Collagen – Designs for Health
- Collagen Peptides unflavored – Vital Proteins
Honokiol and Magnolia Officinalis
A promising extract with a long history of multiple applications -anxiolytic, neuroprotective, and anti-cancer.
13 Exciting Health Benefits of Magnolia Bark
Honokiol and Magnolia Officinalis from the Magnolia Bark are exciting compounds that have a wide range of promising benefits. For us we’ve been most intrigued by its neuroprotective (ant- glial activation and endocannabinoid binding) and relaxing properties. These products may help turn off the stressed-out high cortisol brain, potentially in combination with other ingredients like jujube and lavender.
Here are some of our favorites on Fullscript:
- HonoPure – EcoNugenics
- Magnolia Extract Honokiol + Magnolol 90% – Allergy Research Group
- Deep Blue Sleep – Metabolic Code
- Cortisol Manager – Integrative Therapeutics
- Pro-Som – Integrative Therapeutics
Jujube- Ziziphus Jujuba
Ziziphus jujuba is a well-known compound with a long track record and exciting properties that help stress, anxiety, and sleep. From Jim LaValle’s detailed monograph:
The fruits of Ziziphus jujuba, known as jujube or Chinese date, have been consumed for thousands of years particularly in Asia because of their health benefits, as both food and herbal medicine. Flavonoids, polysaccharides and triterpenic acid are the major phytochemicals in Jujube. Traditionally, one of the main functions of jujube is to benefit the brain by calming down the mind and improving quality of sleep. Jujube is reported to have sedative and hypnotic effects in laboratory animals. Jujube is reported to possess neuroprotective activities, including protecting neuronal cells against neurotoxin stress, stimulating neuronal differentiation, increasing expression of neurotrophic factors, and promoting memory and learning. Jujube is also reported to improve neurogenesis.
Here are some of our favorites on Fullscript:
- Deep Blue – Metabolic Code
- Tran-Q sleep – Metagenics
- Botanicalm PM – Ortho Molecular Products
- Qualia Night – Neurohacker Collective
Lavender
The benefits of lavender- more than just sleep
In recent years, the popularity of lavender as a sleep aid has surged, with an increasing number of people turning to this natural solution in their quest for better rest. As our modern lives become increasingly hectic and stress-filled, the appeal of a gentle, non-pharmaceutical approach to improving sleep quality has grown exponentially. This renewed interest in lavender’s sleep-promoting properties has not gone unnoticed by the scientific community, sparking a wave of research aimed at understanding the mechanisms behind its effectiveness.
Here are some of our favorites on Fullscript:
- Tran-Q Sleep – Metagenics
- Lavela- WS 1265 – Integrative Therapeutics
- TriMag Supreme Night – Designs for Health
Lithium Orotate -the low dose mineral that can help heal the brain
Integrative psychiatrist Dr. James Greenblatt has been using and advocating for low dose lithium for a variety of neurological and mood disorders including irritability, mood changes, and the prevention of cognitive decline.
Lithium: The Cinderella Story About a Mineral That May Prevent Alzheimer’s Disease – James Greenblatt, MD
The promise of low-dose lithium. Evidence suggests that the mineral lithium in particular, may play a major role in shifting the pathophysiological cascade associated with dementia and Alzheimer’s disease. In clinical studies, long-term lithium therapy has been found to decrease the problematic plaques and tangles leading to symptoms of cognitive decline. This powerful mineral acts by inhibiting damaging enzymes and stimulating the release of protective neurotrophic factors in the brain.
The safety profile of low-dose lithium is particularly attractive, as prevention strategies for dementia are most effective when started early and continued for long periods of time. When started early, low-dose lithium may be the key intervention to prevent cognitive decline. But first, we must move past the stigma that surrounds it.
As psychiatrist Ana Fels wrote in her recent article for The New York Times, “[o]ne could make a case that lithium is the Cinderella of psychotropic medications, neglected and ill used.” Lithium is the single most proven substance to keep neurons alive, and yet it continues to be viewed in the public mind as a dangerous and scary drug. Lithium is found readily in our environment, food, water and each and every cell in the human body. It is time we change the conversation around one of nature’s most effective and powerful neuroprotective remedies.
Irritability, Anger, and Rage: Lithium Deficiency Syndrome – by Dr. James Greenblatt
The data available is incredibly compelling. Lithium, even in microdoses, has clinically relevant effects on psychiatric outcomes. And the data on lithium in drinking water and crime, homicide, suicidality, and drug use strongly suggests that lithium has effects on helping to reduce aggression and violent behaviors. In my own clinical experience, lithium is often key in helping resolve anger issues.
While hair testing can sometimes identify individuals that are deficient, I am also suspicious of deficiency in individuals with long-standing symptoms of depression, anxiety, irritability, bipolar disorder, compulsive behaviors and a current or past history of drug abuse or a family history of similar mental health problems. Supplementing low doses of the mineral, between one and 20 milligrams of elemental lithium daily (typically as lithium orotate), often provides noticeable relief.
It is recommended to take Lithium orotate between 5 to 20mg daily.
Here are some of our favorites on Fullscript:
- Lithium Orotate, 1 and 5 mg – Pure Encapsulations
- Lithium Orotate 10mg – Ortho Molecular Products
- Lithium Orotate 5mg – Seeking Health
Resistant Starch-The starch that’s good for your gut, cholesterol, and glucose.
Resistant starch is a carbohydrate that resists digestion. Instead of being broken down and absorbed by the small intestine, resistant starch moves on, largely unchanged, to the large intestine. There, it is fermented and consumed by the trillions of microbes in the gut. Skipping the small intestine means resistant starch doesn’t contribute to blood glucose levels. Research has linked it to improved intestinal and colonic health.
Studies have found diets that include resistant starch help with blood sugar control, yield more healthful blood lipid levels and improve feelings of satiety after eating. They have also been linked to lower risk for colon cancer. As bacteria in the gut ferment resistant starch, they create compounds known as short-chain fatty acids. These include butyrate and propionate. The former is associated with lower rates of colorectal cancers. Propionate has been shown to lower inflammation in the body and also improve immune support.
This meta-analysis has provided evidence that RS supplementation can improve fasting glucose, fasting insulin, insulin resistance and sensitivity, especially for diabetic with overweight or obesity.
Foods that are high in resistant starch include nuts, seeds, beans, legumes, whole grains, unripe bananas and plantains. It has also been found that cooking and then cooling certain high-carb foods transforms those carbs into resistant starch. These include rice, potatoes, yams, whole grains such as oats and barley, and pasta. Someone looking to increase their consumption of resistant starch should consider allowing those foods to cool completely before consuming them. Research shows that for the first four days after cooking, each chill day increases the percentage of resistant starch.
Here are some of our favorites on Fullscript:
Nitric Oxide and Heart Health- Adequate production of N.O. is required for Optimal Health and Disease Prevention
Nitric oxide or NO is considered one of the most important molecules produced in humans. This simple molecule controls oxygen and nutrient delivery to every cell in the body, it regulates cellular communication and even has antimicrobial properties that protect our body from invading pathogens. In fact, this molecule is so important it was named “Molecule of the Year” by Science Magazine in 1992 and in 1998 a Nobel Prize in Physiology or Medicine was awarded to the three US Scientists responsible for its discovery.
Loss of nitric oxide production is recognized as the earliest event in the onset and progression of most if not all chronic diseases, including the number 1 killer of men and women worldwide, cardiovascular disease. There are two ways the body normally makes NO. One is from the amino acid L-arginine. The enzyme that converts L-arginine into nitric oxide becomes dysfunctional. This is due to many factors including aging, oxidative stress, poor diet, lack of physical exercise, smoking, diabetes, high sugar diet, etc. The other pathway is from nitrate and nitrite found naturally in some foods. Each pathway contributes about 50% of the total NO production and one can compensate for the other. However, when NO production from both pathways becomes limiting, then that is when health problems start to occur.
There are many good Nitric Oxide products available. You can use nitric oxide saliva strips to test your own nitric oxide levels. The blood test ADMA may correlate to N.O. needs.
Recently, Dr. Mark Houston has done research on a unique N.O. blend called Vascanox HP that has been shown to improve nitric oxide levels and significantly lower blood pressure.
Here are some of our favorites on Fullscript:
Lactoferrin for Acne and Immune Support
Lactoferrin is a protein found in milk and other bodily fluids that helps transport and absorb iron, while also providing antibacterial and antiviral properties. It plays a role in the immune system and is often used as a supplement for its potential health benefits.
Due to anti-inflammatory, antibacterial, antiviral, immunomodulatory, antioxidant, and anti-tumour activity, the possibility of lactoferrin use in disease prevention (as a supportive treatment in obesity, diabetes, as well as cardiovascular diseases, including iron deficiency and anaemia) is reported. It’s available as a supplement and found in colostrum.
Multiple studies have shown lactoferrin to help in mild to moderate acne.
Lactoferrin and Its Effect on Acne – Sovereign Laboratories
Lactoferrin for acne: what you need to know
Here are some of our favorites on Fullscript:
- Lactoferrin 250 mg – Jarrow Formulas
- Lactoferrin 300mg – Ecological Formulas
- Laktoferrin 300mg – Allergy Research Group
We often combine lactoferrin with anti-acne vitamin like Acnutrol by Designs for Health.
Collagen, Luteolin, and Black Cumin for Intestinal Permeability
All disease begins in the gut- alternative solutions for leaky gut.
Many citizen scientists are familiar with various many good products for treating intestinal permeability or leaky gut. Common ingredients often evolve around the amino acid glutamine often combined with many other helpful nutraceuticals such as zinc carnosine, DGL, aloe, curcumin, and fibers to name a few.
The team at Researched Nutritionals’ focus is on patients with many chronic problems and sensitivities and it is their belief that some of the common ingredients for GI support such as glutamine can exacerbate problems and not be ideal. Furthermore, they believe collagen and other key ingredients for histamine support are better choices for GI issues. We’ve seen some good results in patients using their new product – RenewGut+.
Supporting Healthy Intestinal Permeability with the Use of Collagen
Leaky gut is a common component of many chronic diseases in addition to digestive illnesses. Understanding the mechanisms involved in the development of leaky gut helps determine the best way to support healthy permeability. Collagen is a source of amino acids that helps safely support healthy intestinal permeability, and is anti-inflammatory, making it a good addition for overall digestive health.
Excess histamine can cause damage to the digestive tract so natural antihistamines such as luteolin and black cumin are an important part of gut health.
RenewGut+ – Researched Nutritionals
To order Researched Nutritionals products, create an account here. You can register a Patient Account using our physician code: PAPMD
Gut restoration Kits
A few companies have user friendly kits that incorporate multiple GI products in one kit addressing microbes, microbiome, inflammation, and toxins.
Microbiome labs kit is a 3-month program that includes their unique effective Mega Spore Biotic.
Total Gut Restoration | Microbiome Labs
Biocidin Botanicals is known for their effective binders and antimicrobial blends and combines multiple ingredients in a month program.
Bioclear™ Microbiome Detox Program with Biocidin® Capsules
Performance Peptides: PeptiStrong, a plant based peptide helps support muscle health, endurance, and recovery
PeptiStrong is a functional ingredient consisting of three patented fava bean derived bioactive peptides that synergistically work support muscle homeostasis. Clinical studies show that this peptide boosts recovery and muscle fatigue. The fava bean extract works on certain pathways to help stimulate muscle protein synthesis and prevent muscle loss.
It seems to be a good tool to add to those looking to prevent muscle loss either from aging or the use of GLP-1 products. It was developed through lab testing and AI machine learning which reviewed thousands of food-derived ingredients with potential performance benefits.
