Adaptogens for well-being - protocol with supplement examples, brands, doses.

Fullscript client link included. N-acetylglucosamine and a new 2023 niacin review article are the science treats. Pudding and microbiome support are still the dessert of choice.

Adaptogens are herbs or extracts that support general wellness and energy level. The phytonutrients affect gene signaling that have multiple downstream effects on cellular signaling, metabolism, and results in many mechanisms of action at the same time that lead to general wellness rather than one specific effect. Three adaptogens have been isolated and tested in clinical human studies – “ginsenoside Rg1, [ginseng] salidroside (rhodioloside), [rhodiola], and andrographolide…[131,132,133,134,135,136,137]” (Panossian, Efferth, 2022)

“Andrographolide is a diterpenoid lactone obtained from A. paniculata Nees. (Kalmegh), which is widely used in Indian medicine as a bitter tonic, for snake bite and for the treatment of hepatitis.” (Girish, Pradhan, 2017)

Ginseng, ashwagandha, (Panossian, Efferth, 2022) and medicinal mushrooms such as cordyceps (Lin, Li, 2011)  are considered adaptogens. Nootropics may be another word for herbals that help with brain clarity, reducing neuroinflammation. Caffeine and L-threonine are also considered nootropics – increasing alertness.

Niacin once the flush stage is adapted to, has a brain clearing and energy providing effect. It helps reduce inflammation throughout the body including the brain. (Taing, Chen, Weng, 2023)

Pomegranate peel extract helps the brain (Mehdi, et al., 2022) and body membranes inside and out, and the gut microbiome, and skin microbiome, while also reducing wrinkles – win/win/win – keeps winning. (Chakkalakal, et al., 2022) Amyloid beta protein may also be reduced with pomegranate peel extract (animal-based model). (Morzelle, et al., 2016)

Dysbiosis or stress which came first? Both add to each other, and to loss of mental clarity.

Dysbiosis can be caused by stress (Clapp, et al, 2017) or a high fat diet and processed or ultra-processed food diets. Saturated fat intake above 10% of total calories causes a mitochondrial shift away from the efficient Citric Acid Cycle towards fermentation which is associated with cancer cells and chronic degenerative conditions. Dysbiosis also can cause mental symptoms of anxiety, depression and other vague brain fog symptoms. Prebiotic fibers and resistant starches (and zinc) and probiotics can help mental clarity by promoting a healthy gut-brain axis. (Clapp, et al, 2017)

Beneficial or toxic chemicals can travel from the gut to the brain via the vagal nerves. It is simple – beneficial species can’t survive on junky modern diets and unhealthy species can. Beneficial species need quite a lot of our daily zinc, ~30%, and fiber rich produce, whole grains, beans, lentils, peas, seeds, nuts – and pomegranate peel helps too.

 Water: Our body is 60-70% water roughly, while our brain is 90% water. Dehydration alone can leave a person cranky, tired, and even disoriented.

The JelloTM mold brain is pretty close but a thick pudding brain mold might be more accurate. Water soluble fibers mesh together supporting the water and fat and emulsifier (phospholipids) form an emulsified creamy mixture with some liposomes of phospholipid membranes that form during gentle stirring. For healthy membranes and cytoplasm we need water, electrolytes, fiber, and phospholipids. Commercial pudding is unlikely to be healthy due to ingredients but homemade pudding can be very gut healthy and mood happy. I make tapioca/garbanzo bean flour pudding with coconut oil for creaminess and pomegranate peel/herbal tea for part of the liquid or coconut milk, vanilla and cardamom, or water and fruit, or water and licorice powder – the possibilities are delicious.

N-acetyl-glucosamine (NAG) is also helpful for gut and membrane health and for fluid balance – stable intracellular and extracellular fluid exchange. Lack of NAG is associated with edematous malnutrition (kwashiorkor). N-acetylglucosamine is not the same as the glucosamine sold for arthritis. Dietary sources include insects and crushed shells. NAG may also have antidepressant effects (animal study, we are still in a very early phase of considering NAG for gut-brain axis health). (Cho, et al., 2020)

Any one of the following list or a few of the collection may help overall health, energy level and brain clarity. Cardiovascular benefits are also a likely benefit.

Supplement examples:

To see the examples and their information page or to order you can register as a client of mine at Fullscript and choose any or none of them, and have access to the full catalog. The prices vary. I shop at Life Extension or GNC for many of my own purchases. Protocol at Fullscript: Adaptogens and Well-being.

Energy Xtra - Pure Encapsulations, contains adaptogens: Panax ginseng (200 mg), Ashwagandha, (200 mg), Eleuthero, (125 mg), and Rhodiola (100 mg). Vegetable cellulose capsule. (Take one a day, in the morning ideally.)

Andrographis Extract 400mg - NOW Foods, (400 mg standardized to 10% andrographolides ~ 40 mg per vegetable cellulose capsule, take one a day up to three times a day).

Cordyceps SAP - Nutritional Fundamentals for Health, (500 mg, take one a day), non-GMO capsule.

Gingko biloba extract - Klaire Labs (80 mg per vegetable cellulose capsule, take 1-3 per day).

Niacin - Carlson (50 mg), tablets. (Take one a day with a methyl B complex and meal, or 2-3 times a day, one at each meal.) *GNC has higher doses in tablets if high dose niacin is desired.

• This is the niacin flush type and is more than an RDA dose but is fairly low compared to the high dose 1000 mg twice a day *which needs to be worked up to gradually, or withdrawn from gradually, as it can affect serotonin levels positively, leaving a drop if stopped abruptly.

Pomegranate Extract - Life Extension, (POMELLA® pomegranate extract 400 mg, and 100 mg pomegranate 5:1 extract, take one a day, or if it is helping but fades, twice a day may be needed for better symptom control), vegetarian, non-GMO, vegetable cellulose capsule.

• This is a concentrated product; 500 mg is about a tenth of a teaspoon. I use a 1/4 teaspoon (~1250 mg of dry powder) of pomegranate inner peel in a food serving. Or I use a small amount of the outer rind in a pot of tea - it is potent, about a square inch or two of the rind. This capsule product seems like it would deliver an effective dose. Drink extra water and take it earlier in the day as there may be a diuretic effect which can help the edema, puffiness, of inflammation. Pom peel also can reduce neuroinflammation and may help anxiety.

Liposomal Vitamin C - Dr. Mercola Premium Products, (1000 mg vit C, take one a day unless actively ill. More is only needed as more inflammation is present), vegetarian capsule, non-GMO.

• Liposomal vitamin C may be gentler on a sensitive bowel and increases absorption into blood plasma. Very high doses are only needed in more extreme health issues. A dose of 4000 mg of liposomal, or regular, or intravenous, vitamin C helped reduce oxidative stress risks in an Ischemia-Reperfusion Injury (stroke or heart attack) study, n=11. (Davis, et al., 2016)

• Vitamin C helps remove heavy metal toxins (Davidson and Winey, 2021) and so would pomegranate peel. Drinking plenty of water is a standard good health habit and helps with waste removal.

Andrographis Extract 400mg - NOW Foods, (400 mg standardized to 10% andrographolides ~ 40 mg per vegetable cellulose capsule, take one a day up to three times a day).

N-Acetyl Glucosamine - Allergy Research Group, (500 mg, vegan source, methylcellulose capsule, take 1-3 per day) Insects might be cheaper as 1500 mg is the recommended dose for glucosamine sulfate per day, for arthritis benefits. Do vegans eat insects?

B.A.M.(Balanced Amino Maint) - Metabolic Maintenance – (745 mg mixed amino acids in a beneficial ratio, with a little B6 and 50 mcg chromium) - taking 2 twice a day would be a good amount of chromium.

• This is not an inexpensive way to get protein or much L-threonine but it is in a vegetable cellulose capsule and many products I looked at were not - gelatin capsules may be a glyphosate source - why pay money for that? I buy bulk powder amino acids from PureBulk or other online suppliers of weight-lifter type supplement and food products.

Complete Digestion - Enzyme Science - digestive enzyme support from plant enzymes and probiotic active cultures. Take one with a meal, or one with each meal if needed and helpful. If excessive gassiness and bloating occurs, cut back or stop as overgrowth may be occurring. Fruit sugar in excess promotes overgowth or large servings of raw vegetables or cruciferous vegetables in particular and beans. Increase portions gradually of fiber rich foods and use a tablespoon or two of raw apple cider vinegar or lime/lemon juice with a meal to aid digestion (especially as we age, we make less stomach acid and Tums/Rolaids type of anti-acids just make the problem worse).  

Disclaimer: This information is being shared for educational purposes within the guidelines of Fair Use and is not intended to provide individual health guidance.

Magnesium is nature’s calcium-channel blocker - not a Tums or Rolaids type of calcium rich ‘anti-acid’. Older people may simply need more of the type of acidity the stomach can’t make as well anymore - apple cider vinegar, lime or lemon juice are similar so stomach acid. One or two spoonfuls with a larger entree may help digestion more. Magnesium soaks, foods, or supplements may help too. Adequate protein and phospholipids are needed for the body to have a backstock of magnesium.

Reference List

(Chakkalakal, et al., 2022) Chakkalakal M, Nadora D, Gahoonia N, Dumont A, Burney W, Pan A, Chambers CJ, Sivamani RK. Prospective Randomized Double-Blind Placebo-Controlled Study of Oral Pomegranate Extract on Skin Wrinkles, Biophysical Features, and the Gut-Skin Axis. J Clin Med. 2022 Nov 14;11(22):6724. doi: 10.3390/jcm11226724. PMID: 36431201; PMCID: PMC9699032. https://www.mdpi.com/2077-0383/11/22/6724.

(Cho, et al., 2020) Cho, Y., Hwang, H., Rahman, M.A. et al. Elevated O-GlcNAcylation induces an antidepressant-like phenotype and decreased inhibitory transmission in medial prefrontal cortex. Sci Rep 10, 6924 (2020). https://doi.org/10.1038/s41598-020-63819-6 https://www.nature.com/articles/s41598-020-63819-6.

(Clapp, et al, 2017) Clapp M, Aurora N, Herrera L, Bhatia M, Wilen E, Wakefield S. Gut microbiota's effect on mental health: The gut-brain axis. Clin Pract. 2017 Sep 15;7(4):987. doi: 10.4081/cp.2017.987. PMID: 29071061; PMCID: PMC5641835. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5641835/

(Davidson and Winey, 2021) Davidson, Robert & Winey, Timothy. (2021). Vitamin C Mitigating and Rescuing from Synergistic Toxicity: Sodium Fluoride, Silicofluorides, Aluminum Salts, Electromagnetic Pollution, and SARS-CoV-2. International Journal of Vaccine Theory, Practice, and Research. 1. 10.56098/ijvtpr.v1i2.12. https://www.researchgate.net/publication/348296031_Vitamin_C_Mitigating_and_Rescuingfrom_Synergistic_ToxicitySodium_Fluoride_Silicofluorides_Aluminum_Salts_Electromagnetic_Pollution_and_SARS-CoV-2

(Davis, et al., 2016) Davis JL, Paris HL, Beals JW, Binns SE, Giordano GR, Scalzo RL, Schweder MM, Blair E, Bell C. Liposomal-encapsulated Ascorbic Acid: Influence on Vitamin C Bioavailability and Capacity to Protect Against Ischemia-Reperfusion Injury. Nutr Metab Insights. 2016 Jun 20;9:25-30. doi: 10.4137/NMI.S39764. PMID: 27375360; PMCID: PMC4915787. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4915787/.

(Girish, Pradhan, 2017) Girish, C., Pradhan, S.C., Chapter 44 - Herbal Drugs on the Liver, Editor(s): Pablo Muriel, ‘Liver Pathophysiology’, Academic Press, 2017, Pages 605-620, ISBN 9780128042748, https://doi.org/10.1016/B978-0-12-804274-8.00044-8. https://www.sciencedirect.com/science/article/pii/B9780128042748000448 Excerpt viewable at: https://www.sciencedirect.com/topics/pharmacology-toxicology-and-pharmaceutical-science/andrographolide (Accessed 13 Jan 2023)

(Lin, Li, 2011) Lin B, Li S. Cordyceps as an Herbal Drug. In: Benzie IFF, Wachtel-Galor S, editors. ‘Herbal Medicine: Biomolecular and Clinical Aspects’. 2nd edition. Boca Raton (FL): CRC Press/Taylor & Francis; 2011. Chapter 5. Available from: https://www.ncbi.nlm.nih.gov/books/NBK92758/.

(Mehdi, et al., 2022) Mehdi A, Lamiae B, Samira B, Ramchoun M, Abdelouahed K, Tamas F, Hicham B. Pomegranate (Punica granatum L.) Attenuates Neuroinflammation Involved in Neurodegenerative Diseases. Foods. 2022 Aug 25;11(17):2570. doi: 10.3390/foods11172570. PMID: 36076756; PMCID: PMC9455244. https://www.mdpi.com/2304-8158/11/17/2570.

(Morzelle, et al., 2016) Morzelle MC, Salgado JM, Telles M, Mourelle D, Bachiega P, Buck HS, Viel TA. Neuroprotective Effects of Pomegranate Peel Extract after Chronic Infusion with Amyloid-β Peptide in Mice. PLoS One. 2016 Nov 9;11(11):e0166123. doi: 10.1371/journal.pone.0166123. PMID: 27829013; PMCID: PMC5102433. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5102433/.

(Panossian, Efferth, 2022) Panossian A, Efferth T. Network Pharmacology of Adaptogens in the Assessment of Their Pleiotropic Therapeutic Activity. Pharmaceuticals (Basel). 2022 Aug 25;15(9):1051. doi: 10.3390/ph15091051. PMID: 36145272; PMCID: PMC9504187. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9504187/.

(Taing, Chen, Weng, 2023) Taing, K., Chen, L., Weng, H.-R., Emerging roles of GPR109A in regulation of neuroinflammation in neurological diseases and pain. Neural Regeneration Research 18(4):p 763-768, April 2023. | DOI: 10.4103/1673-5374.354514 https://journals.lww.com/nrronline/fulltext/2023/04000/emerging_roles_of_gpr109a_in_regulation_of.10.aspx