Research Library
The content on this blog is for general informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult your healthcare provider before making changes to your health routine or taking new supplements.
Ubiquinol (CoQ10)
Coenzyme Q10 (CoQ10), also known as ubiquinone, is a fat-soluble, vitamin-like molecule naturally present in every cellular membrane within our bodies. CoQ10 is involved in cardiovascular system health through its role as an antioxidant. Ubiquinol is a metabolically active form of CoQ10 that does not require conversion by the body. This means its absorption and effectiveness is higher than regular CoQ10. As people age, the capacity of the body to produce CoQ10 declines, particularly over the age of 50 years. Heart Health CoQ10, especially in its active form (ubiquinol), is a powerful antioxidant that helps protect cells from damage caused by reactive oxygen species (ROS), which are harmful molecules that can damage cell membranes, DNA, and proteins (Zozina et al. 2018). Taking CoQ10 (150 mg per day) appears to lower IL-6, an inflammatory marker, in people with coronary artery disease (CAD), demonstrating its anti-inflammatory benefits (Zozina et al. 2018). Clinical evidence shows that CoQ10 supplementation with doses of 200 mg/day or higher for prolonged periods is safe, well-tolerated and significantly increases the concentration of CoQ10 in plasma, and reduces oxidative stress and mortality from cardiovascular causes (Rabanal-Ruiz et al. 2021). CoQ10 supplementation improves heart failure symptomatology and clinical outcome in patients undergoing coronary artery bypass graft surgery by enhancing mitochondrial respiration and increasing myocardial tolerance to oxidative stress (Rabanal-Ruiz et al. 2021). Energy Ubiquinol, the active antioxidant form of CoQ10, supports energy production by playing a crucial role in the mitochondrial electron transport chain, which generates ATP—the main energy molecule for cells. Ubiquinol improves mitochondrial function, egg and embryo quality, and may reduce miscarriage risk, particularly in Assisted Reproductive Technology (ART) in older women. References Zozina VI, Covantev S, Goroshko OA, Krasnykh LM, Kukes VG. 2018. "Coenzyme Q10 in Cardiovascular and Metabolic Diseases: Current State of the Problem." Curr Cardiol Rev. ;14(3):164-174. doi:10.2174/1573403X14666180416115428 Rabanal-Ruiz, Y., Llanos-González, E., & Alcain, F. J. 2021. "The Use of Coenzyme Q10 in Cardiovascular Diseases." Antioxidants (Basel, Switzerland), 10(5), 755. https://doi.org/10.3390/antiox10050755 David R. Meldrum, Robert F. Casper, Antonio Diez-Juan, Carlos Simon, Alice D. Domar, Rene Frydman. 2016. "Aging and the environment affect gamete and embryo potential: can we intervene?", Fertility and Sterility, Volume 105, Issue 3, Pages 548-559, ISSN 0015-0282, https://doi.org/10.1016/j
Learn moreSt Mary’s Thistle
Milk Thistle (Silybum marianum) has been used for centuries in traditional medicine, particularly for its liver-supporting properties. Native to the Mediterranean, this ancient herb has long been valued for its ability to protect the liver from toxins and aid digestion. The key active compound, silymarin, is renowned for its antioxidant and anti-inflammatory effects. Today, milk thistle is widely recognised for promoting liver health and detoxification. Liver Health Milk thistle (silybum marianum) acts as a hepatoprotectant to help protect the liver from toxic elements and provides antioxidant activity to reduce free radicals in the body (Achufusi 2024). Silymarin, the primary active ingredient in Milk Thistle, stimulates the production and outflow of bile, which contributes to the normalisation of liver and gallbladder function (Achufusi 2024). Digestion Milk thistle stimulates bile production, which is essential for breaking down fats and improving the digestion of fatty meals. By supporting bile flow, it can alleviate common digestive symptoms such as bloating, gas, and indigestion (Gillessen & Schmidt 2020). A 2021 study demonstrated that milk thistle supplementation improved liver function in individuals with non-alcoholic fatty liver disease. The findings suggest that milk thistle may help reduce liver inflammation and prevent liver damage in this population. References Achufusi, T.G.O. 2024. Milk thistle, StatPearls [Internet]. Available at: https://www.ncbi.nlm.nih.gov/books/NBK541075/ (Accessed: 18 October 2024) Gillessen, A., Schmidt, H.HJ. 2020. "Silymarin as Supportive Treatment in Liver Diseases: A Narrative Review". Adv Ther 37, 1279–1301. https://doi.org/10.1007/s12325-020-01251-y Kołota, Aleksandra, and Dominika Głąbska. 2021. "Dietary Intake of Milk Thistle Seeds as a Source of Silymarin and Its Influence on the Lipid Parameters in Nonalcoholic Fatty Liver Disease Patients" Applied Sciences 11, no. 13: 5836. https://doi.org/10.3390/app11135836
Learn moreProbiotics SB
Vitable’s Probiotics SB is a blend of L. rhamnosus, B. Lactis and Saccharomyces boulardii to support a healthy digestive system and assist with the management of digestive disturbances as well as supporting immune system function. Vitable’s probiotic contains Saccharomyces boulardii (SB) a probiotic strain that supports the establishment of friendly bacteria in the gastrointestinal system. It is a yeast (non-bacterial) probiotic that is shown to be effective when administered during the course of antibiotics and SB is not affected by the antibiotics. SB may assist with inflammatory conditions including IBS. It also works to increase gut immunity and integrity and discourages the growth of harmful microorganisms and pathogens (like that of travellers diarrhoea). Digestive System Following and during the use of antibiotics, probiotics help restore digestive balance, maintain intestinal health and replenish digestive flora. Studies support specific probiotics are beneficial in lower gastrointestinal problems like intestinal gas (Hungin et al, 2018). There is a strong association between probiotics and overall wellbeing with evidence associating probiotic use with a healthy digestive system function (Kechagia et al. 2013). Lactobacillus rhamnosus is able to change the population of microorganisms in the gut microbiota and control the functioning of the ecosystem in the gut to support optimal function and prevent degenerative diseases (Azad et al. 2018). Bifidobacterium species, like Lactobacillus, can inhibit harmful bacteria, improve gastrointestinal barrier function and suppress proinflammatory cytokines (Azad et al. 2018). Traveller’s Diarrhoea Evidence suggests the benefits of Saccharomyces boulardii in the treatment of diarrheal diseases caused by bacteria (Kelesidis & Pothoulakis, 2012). Irritable Bowel Syndrome (IBS) Probiotics play a role in alleviating some symptoms associated with IBS (Hoveyda et al. 2009). Saccharomyces boulardii has been shown to improve IBS symptoms and quality of life in individuals with diarrhea-predominant IBS or mixed type IBS (Choi et al. 2011). Immune System Evidence indicates some probiotic strains are capable of modulating the immune system at both the systemic and mucosal levels (Braun & Cohen 2015, 773). Probiotic strains including L. rhamnosus taken alongside a course of antibiotics has shown to effectively decrease the incidence of related side effects (Braun & Cohen 2015, 775). Probiotics modulate the intestinal immune system by production of secreted factors and metabolites that affect the growth and function of immune cells (Hemarajata & Versalovic, 2013). Probiotics exert immunomodulatory properties contributing to a fast immune response (Paineau et al. 2008). References Braun, L., and Cohen,Marc. 2015. Herbs & Natural Supplements An Evidence-based guide Volume 2. 4th ed. Australia: Elsevier. Hemarajata, P., Versalovic, J. 2013. “Effects of probiotics on gut microbiota: mechanisms of intestinal immunomodulation and neuromodulation.” Therapeutic Advances in Gastroenterology, 6. (1): 39-51. 10.1177/1756283X12459294 Hungin, APS., Mitchell, CR. 2018. “Systematic review: probiotics in the management of lower gastrointestinal symptoms - an updated evidence-based international consensus.” Alimentary Pharmacology & Therapeutics, 47. 8 (Apr): 1054-1070. doi:10.1111/apt.14539 Kechagia, M., Basoulis, D., Konstantopoulou, S., Dimitriadi, D., Gyftopoilou, K., Sharkmoutsoi, N., Fakiri, EM. 2013. “Health benefits of probiotics: a review”. ISRN Nutrition, 2013. 10.5402/2013/481651 Azad, M., Sarker, M., Li, T., Yin, J., 2018. “Probiotic species in the modulation of gut microbiota: AN overview.” BioMed Research International, 9478630. 10.1155/2018/9478630 Paineau, D., Carcano, D., Leyer, G., Darquy, S., Alyanakian, MA., Simoneau, G., Bergmann, JF.,Brassart, D., Bornet, F., Ouwehand, AC. 2009. “Effects of seven potential probiotic strains on specific immune responses in healthy adults: a double-blind, randomized, controlled trial”. FEMS Immunology & Medical Microbiology, 53. 1 (Jun): 107–113. https://doi.org/10.1111/j.1574-695X.2008.00413 Kelesidis, T., Pothoulakis., C. 2012. “Efficacy and safety of the probiotic Saccharomyces boulardii for the prevention and therapy of gastrointestinal disorders”. Therapeutic advances in gastroenterology, 5. 2 (Mar): 111–125. https://doi.org/10.1177/1756283X11428502 Hoveyda, N., Heneghan, C., Mahtani, K. R., Perera, R., Roberts, N., Glasziou, P. 2009. “A systematic review and meta-analysis: probiotics in the treatment of irritable bowel syndrome”. BMC gastroenterology, 9.15 (Feb). https://doi.org/10.1186/1471-230X-9-15 Choi, C. H., Jo, S. Y., Park, H. J., Chang, S. K., Byeon, J. S., & Myung, S. J. 2011. “A randomized, double-blind, placebo-controlled multicenter trial of saccharomyces boulardii in irritable bowel syndrome: effect on quality of life”. Journal of clinical gastroenterology, 45. 8 (Sep): 679–683. https://doi.org/10.1097/MCG.0b013e318204593e Vandenplas, Y. 1999. “Bacteria and yeasts in the treatment of acute and chronic infectious diarrhea. Part II: Yeasts”. Clinical Microbiology and Infection, 5. 7 (July): 398-395. https://www.clinicalmicrobiologyandinfection.com/article/S1198-743X(14)63754-X/fulltext#seccestitle190
Learn morePrenatal Plus
The period prior to conception and the first eight weeks of pregnancy – before you may even realise you’re expecting – are critical for your baby’s healthy development. Research has shown that key nutrients, like folate and iron, are essential for a healthy pregnancy and can reduce the chance of birth defects. During the gestation period, your baby’s vital organs and nervous system are developing rapidly, so taking a scientifically formulated prenatal supplement lays a strong foundation to support healthy growth and function in utero and beyond. Supports Pregnancy Folate In an Australian cohort study, 19-46% of women did not meet the recommended daily intake for folate, highlighting the need for supplementation where diet does not provide adequate nutrients (Livock et al 2017). It is recommend to take 500 micrograms per day folic acid, from 12 weeks before conception and throughout the first 12 weeks of pregnancy to reduce the risk of neural tube defects. In addition to supporting neural tube development for unborn babies, folate is also essential for the health of the pregnant mother. Folate is involved with DNA methylation (a process related to gene expression) and supports red blood cell formation. Up to one-third of women might not be able to use folic acid efficiently, which means some women may not be getting as much folate through supplementation as they thought. To ensure you’re getting adequate folate, our Prenatal Plus has been forumlated with the active form of folic acid, methylfoalte. This bioavailable form of folic acid is easily absorbed and utilised by your body. Not all folate derivatives are equally efficacious in treating folate deficiency, especially when measured in cerebrospinal fluid (CSF) due to the genetic predisposition in certain individuals. Levomefolate is already in its active form, so the body doesn’t need to convert it further. This makes it especially beneficial for people with genetic variations (e.g., MTHFR mutation) that reduce their ability to process folic acid, allowing them to get the benefits of folate more effectively (Siu Kei Lam et al. 2022). Choline Choline is particularly critical during pregnancy due to its multifaceted contributions to maternal and foetal health. The impact of choline begins very early in pregnancy, potentially before the mother is aware of her condition. This underscores the necessity for adequate choline intake before and during the initial stages of pregnancy. Choline's influence extends beyond the development of the neural tube; it also contributes to the formation of the foetal brain and the establishment of neural connections. Research indicates that choline intake during pregnancy may have enduring effects on the cognitive function, memory, and behaviour of the offspring (Jaiswal et al. 2023). Iron During pregnancy, the body requires extra iron to support the growing blood supply and fetoplacental development (Alwan & Hamamy 2015). References Office of Dietary Supplements. Folate - Health Professional Fact Sheet. National Institutes of Health. Published April 26, 2023. Accessed November 13, 2024. https://ods.od.nih.gov/factsheets/Folate-HealthProfessional/ Livock, M., Anderson, P. J., Lewis, S., Bowden, S., Muggli, E., & Halliday, J. (2017). Maternal micronutrient consumption periconceptionally and during pregnancy: a prospective cohort study. Public health nutrition, 20(2), 294–304. https://doi.org/10.1017/S1368980016002019 Nelson Siu Kei Lam, Xin Xin Long, Xuegang Li, Mirette Saad, Florence Lim, James CG Doery, Robert C. Griffin, Cherrie Galletly, 2022. "The potential use of folate and its derivatives in treating psychiatric disorders: A systematic review", Biomedicine & Pharmacotherapy, Volume 146, 2022,112541, ISSN 0753-3322, https://doi.org/10.1016/j.biopha.2021.112541 Jaiswal A, Dewani D, Reddy LS, Patel A. (2023). "Choline Supplementation in Pregnancy: Current Evidence and Implications". Cureus. 15(11):e48538. Published 2023 Nov 8. doi:10.7759/cureus.48538 Alwan NA, Hamamy H. (2015). "Maternal Iron Status in Pregnancy and Long-Term Health Outcomes in the Offspring". J Pediatr Genet. 4(2):111-123. doi:10.1055/s-0035-1556742
Learn morePlant Protein
Protein is a fundamental macronutrient that plays a vital role in almost every biological process within the body. Composed of amino acids, protein is essential for building and repairing tissues, supporting immune function, maintaining muscle mass, and much more. Protein is found in a variety of animal food sources such as meat, eggs, dairy and fish along with plant-based food sources such as wholegrain, legumes, nuts and seeds. A balanced diet that includes a variety of protein sources ensures that the body receives both essential and non-essential amino acids, supporting everything from energy production to cellular repair and resilience. Dietary Support A vegetarian diet can easily provide enough protein, as long as energy needs are met and a variety of foods are included. People following vegetarian, vegan, or plant-based diets may use plant protein supplements to help ensure they reach their daily protein goals (Marsh et al 2013). Plant-based proteins, such as pea, hemp, or rice protein, may be easier to digest for those who have sensitivities or intolerances to dairy or animal-based proteins. Higher-protein diets, can help improve appetite control, support weight management, and reduce certain cardiometabolic risks compared to lower-protein diets (Leidy et al. 2015). Fitness Most people can meet these protein needs through a balanced diet, but consuming protein and amino acids before, during, or after exercise can enhance recovery, immune function, and muscle maintenance For athletes, protein and amino acid supplements can be a convenient way to ensure they get enough protein at the right times, which is beneficial for endurance, strength, and anaerobic exercises (Kreider & Campbell 2009). References Marsh, K. A., Munn, E. A., & Baines, S. K. (2013). “Protein and vegetarian diets”. The Medical Journal of Australia, 199(S4), S7–S10. https://doi.org/10.5694/mja11.11492 Kreider RB, Campbell B. (2009). “Protein for exercise and recovery”. Phys Sportsmed. 37(2):13-21. doi:10.3810/psm.2009.06.1705 Heather J Leidy, Peter M Clifton, Arne Astrup, Thomas P Wycherley, Margriet S Westerterp-Plantenga, Natalie D Luscombe-Marsh, Stephen C Woods, Richard D Mattes,. (2015). "The role of protein in weight loss and maintenance234", The American Journal of Clinical Nutrition, Volume 101, Issue 6, 2015, Pages 1320S-1329S, https://doi.org/10.3945/ajcn.114.084038
Learn moreMagnesium Night Powder
Our Magnesium Night Powder combines three powerful ingredients - Magnesium Bisglycinate, natural Passionflower extract, and Glutamine - to help promote healthy sleep patterns, reduce muscle tension, and enhance overall well-being. Magnesium is an essential mineral and critical cofactor for over 300 biochemical processes in the body. It is necessary for every major biological process including energy production, muscle contraction, cardiovascular function and nervous system health. Magnesium deficiency is becoming more common as a result of food processing, dietary insufficiency and lifestyle factors. Energy metabolism, muscle contraction and relaxation, normal neurological function and neurotransmitter release are all dependent on magnesium. Passionflower (Passiflora incarnata) is a flowering plant native to the Americas, known for its calming and sedative properties. It has been used for centuries in traditional medicine to treat a variety of conditions, particularly those related to sleep and anxiety. Glutamine is an abundant and versatile amino acid in the body that plays a crucial role in various physiological processes in the body. Under normal conditions, the body can produce enough glutamine on its own however, in times of stress, illness, or intense physical activity, the body may require additional glutamine from external sources like food or supplements. Sleep Passionflower has been shown to help increase total sleep time, provide more restful and uninterrupted sleep, and enhance the overall quality of sleep for people experiencing sleep difficulties (Harit et al. 2024). Several clinical studies show that passionflower has anxiety-calming (anxiolytic) effects (Janda et al. 2020). Fitness Glutamine is one of the most abundant amino acids in the body, especially in muscles. It’s essential for protein synthesis, which supports muscle repair and growth after exercise. During intense physical activity, glutamine levels can drop, which may slow muscle recovery. Supplementing with L-glutamine after intense, exhaustive exercise can help reduce damage to skeletal muscles, likely by aiding muscle repair and reducing inflammation (Lu et al. 2023). After strenuous workouts, the immune system may become temporarily weakened, which can also impact muscle recovery. Glutamine supports immune health by providing fuel for immune cells, helping to reduce the risk of illness that could interfere with workout recovery and muscle maintenance (Lu et al. 2023). Stress Glutamine plays a role in balancing stress hormones, such as cortisol, which can spike after intense exercise and lead to muscle catabolism. By aiding in the regulation of cortisol levels, glutamine indirectly supports both muscle health and relaxation (Córdova-Martínez et al. 2021). Passionflower has shown effectiveness in reducing stress, potentially making it beneficial for individuals dealing with both stress and sleep problems (Janda et al. 2020). References W. Jahnen-Dechent and M. Ketteler, 2012. “Magnesium Basics,” Clinical Kidney Journal, Vol. 5, Suppl. 1, 2012, pp. i3-i14. doi:10.1093/ndtplus/sfr163 Lu CC, Ke CY, Wu WT, Lee RP. 2023. "L-Glutamine is better for treatment than prevention in exhaustive exercise." Front Physiol. Apr 28;14:1172342. doi: 10.3389/fphys.2023.1172342. Harit MK, Mundhe N, Tamoli S Sr, et al. 2024. "Randomized, Double-Blind, Placebo-Controlled, Clinical Study of Passiflora incarnata in Participants With Stress and Sleep Problems." Cureus. 16(3):e56530. Published 2024 Mar 20. doi:10.7759/cureus.56530 Janda K, Wojtkowska K, Jakubczyk K, Antoniewicz J, Skonieczna-Żydecka K. 2020. "Passiflora incarnata in Neuropsychiatric Disorders-A Systematic Review." Nutrients. 12(12):3894. doi:10.3390/nu12123894 Córdova-Martínez A, Caballero-García A, Bello HJ, Pérez-Valdecantos D, Roche E. 2021. "Effect of Glutamine Supplementation on Muscular Damage Biomarkers in Professional Basketball Players". Nutrients. 13(6):2073. doi:10.3390/nu13062073
Learn moreMagnesium
Magnesium is an essential mineral and critical cofactor for over 300 biochemical processes in the body. It is necessary for every major biological process including energy production, muscle contraction, cardiovascular function and nervous system health. Magnesium deficiency is becoming more common as a result of food processing, dietary insufficiency and lifestyle factors. Energy metabolism, muscle contraction and relaxation, normal neurological function and neurotransmitter release are all dependent on magnesium (Jahnen-Dechent & Ketteler 2012). Energy Levels On a cellular level, magnesium acts as a cofactor for enzymes that are a part of energy production. Magnesium is involved in the energy carrying molecule ATP and assists with breaking down glucose for energy and contributes to energy producing cycles (Jahnen-Dechent & Ketteler 2012). The metabolism of dietary carbohydrates and fats to produce energy requires magnesium-dependent reactions (Linus Pauling Institute 2019). Muscle Support Reduced intake and increased losses of magnesium lead to muscle weakness and spasms, cramps, numbness and tingling (Braun & Cohen 2015, 679). Magnesium is essential for muscle relaxation and contraction as it plays a role in ion transport across cell membranes (Linus Pauling Institute 2019). Research suggests that magnesium may be effective in treating leg muscle cramps (Roffe et al. 2002). Cardiovascular System Evidence supports an adequate intake of magnesium has a protective effect against the development of cardiovascular disease. Magnesium exerts a cardioprotective role (Braun & Cohen 2015, 682), (DiNicolantonio et al, 2018). In the heart, magnesium induces vascular smooth-muscle cell relaxation through its action as a calcium channel blocker (Braun & Cohen 2015, 682). Epidemiological evidence links magnesium deficiency to a range of cardiovascular diseases (Braun & Cohen 2015, 682). Nervous System Increased feelings of anxiety are linked with a magnesium deficiency, research suggests that magnesium modulates the HPA Axis our central stress response system (Sartori et al. 2012). Stress increases the body’s need for magnesium. Hormones released in response to stress can lead to a decrease in magnesium (Braun & Cohen 2015, 679). Magnesium is involved in the control of several central nervous system processes, depletion can lead to neurological symptoms or disease (Grober et al. 2015). References Braun, L., and Cohen,Marc. 2015. Herbs & Natural Supplements An Evidence-based guide Volume 2. 4th ed. Australia: Elsevier. Walker, AF., Marakis, G., Christie, S. Byng. 2003. “Mg citrate found more bioavailable than other Mg preparations in randomised, double-blind study.” Magnesium Research. 16. 3: 183-91. https://www.ncbi.nlm.nih.gov/pubmed/14596323 Jahnen-Dechent, W., Ketteler, M. 2012. “Magnesium Basics”. Clinical Kidney Journal 5, 1 (Feb): 3-14. https://dx.doi.org/10.1093%2Fndtplus%2Fsfr163 Linus Pauling Institute - Micronutrient Information. 2019. Magnesium. https://lpi.oregonstate.edu/mic/minerals/magnesium Roffe, C., Sills, S., Crome, P., Jones, P. 2002. “Randomised, cross-over, placebo-controlled trial of magnesium citrate in the treatment of chronic persistent leg cramps’. Medical Science Monitor: International medical journal of experimental and clinical research 8, 5 (May): 326-30. Sartori, SB., Whittle, N., Hetzenauer, A., Singewald, N. 2012. “Magnesium deficiency induces anxiety and HPA axis dysregulation: modulation by therapeutic drug treatment.” Neuropharmacology. 62, 1 (Jan): 304-12. https://doi.org/10.1016/j.neuropharm.2011.07.027 Grober, U., Schmidt, J., Kisters, K. 2015. “Magnesium in Prevention and Therapy.” Nutrients 7, 9 (Sep): 8199-8226. https://www.mdpi.com/2072-6643/7/9/5388 DiNicolantonio, JJ., Liu, J., O’Keefe, JH. 2018. “Magnesium for the prevention and treatement of cardiovascular disease.” Open Heart, 5. 2. http://dx.doi.org/10.1136/openhrt-2018-000775
Learn moreIron
Iron is needed in the transport of oxygen to cells by boosting haemoglobin production. Haemoglobin is the iron-containing oxygen transport protein in the red blood cells. When the oxygen reaches a cell it is then transformed to help produce cellular energy, this process is known as cellular respiration (converting energy from oxygen molecules into adenosine triphosphate [ATP - the form of energy used by cells]). A decrease in iron leads to less energy available to cells and this can then result in fatigue and lethargy (iron deficiency signs). It’s important to consult your doctor if you are concerned about your iron levels. Energy Iron is an essential mineral that supports energy production via heme-containing enzymes that support the synthesis of ATP (the primary energy storage in cells) and via nonheme iron-containing enzymes in the citric acid cycle that are critical to energy metabolism (Linus Pauling Institute 2020) (Aggett et al. 2012). Antioxidant Iron can act as an antioxidant and present beneficial pro-oxidant functions (Linus Pauling Institute 2020). Red Blood Cell Production & Blood Oxygen Iron is required to make red blood cells and a deficiency in this micronutrient may cause anemia as a result of inadequate production of red blood cells (Abbaspour et al. 2014). Iron is an essential component of proteins and enzymes that support oxygen transport and storage (Linus Pauling 2020). Immune System Iron is vital for the proliferation of all cells including those of the immune system - studies show the link between iron deficiency and impaired T lymphocytes (a type of white blood cell essential for proper immune system function) (Braun & Cohen 2015, 1099). Brain Function A deficiency of iron is associated with impaired cognitive function (Braun & Cohen 2015, 590). Iron is required for normal brain function through its involvement in cellular metabolism, synthesis of neurotransmitters and myelin (Linus Pauling Institute 2020). Iron is essential for neurotransmitter synthesis (Dichtl et al, 2018). References Braun, L., and Cohen,Marc. 2015. Herbs & Natural Supplements An Evidence-based guide Volume 2. 4th ed. Australia: Elsevier. Abbaspour, N., Hurrell, R., & Kelishadi, R. 2014. “Review on iron and its importance for human health”. Journal of research in medical sciences : the official journal of Isfahan University of Medical Sciences, 19. 2 (Feb); 164–174. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3999603/ Linus Pauling Institute - Micronutrient Information. 2019. Iron. https://lpi.oregonstate.edu/mic/minerals/iron Aggett PJ. Iron. In: Erdman JWJ, Macdonald IA, Zeisel SH. 2012. Present Knowledge in Nutrition. 10th edn. Wiley-Blackwell. Dichtl, S., Haschka, D., Nairz, M., Seifert, M., Volani, C., Lutz, O., Weiss, G. 2018. “Dopamine promotes cellular iron accumulation and oxidative stress responses in macrophages”. Biochemical Pharmacology, 148 (feb): 193-201. https://doi.org/10.1016/j.bcp.2017.12.001
Learn moreGinkgo & Brahmi
The Ginkgo leaf has been used medicinally for thousands of years and is one of the world’s oldest living tree species. Ginkgo has been used traditionally in Chinese medicine for memory loss and now is very popular in the west. Brahmi (Bacopa monniera), a common herb used in traditional Ayurvedic (India) medicine is renowned as a powerful brain tonic to restore intellect, memory and mental clarity. Attention & Focus Evidence suggests chronic administration of ginkgo improves selective attention (Kaschel 2009). Cognition & Learning A systematic review involving individuals with dementia reported significant improvements in cognitive function with the use of gingko (Zhang et al. 2016). Note current research indicated long term use of ginkgo does not protect individuals against the development of dementia. Gingko can modestly improve memory and speed of cognitive processing including memory performance (Natural Medicines 2015). A study suggests an intake of Brahmi over a 12 week period in healthy adults found an increase in information processing, learning rate and memory paired with a stress reducing effect (Stough et al, 2001). Memory Evidence suggests an oral intake of ginkgo improves cognitive function in individuals with mild to moderate cognitive impairment when used long term (Braun & Cohen 2015, 420). A benefit of ginkgo was found in 188 healthy middle aged individuals give ginkgo compared to a placebo with a result indicating a significant improvement on mental recall (Kaschel 2011). Evidence suggests chronic administration of ginkgo improves long term memory for verbal and non-verbal material (Kaschel 2009). Brahmi demonstrates antioxidant activity in areas of the brain that are key in memory including the hippocampus and frontal cortex (Bhattacharya et al. 2000). Stress & Mild Anxiety A study has demonstrated the stress reducing and anxiety reducing activity of ginkgo (Woelk et al. 2007) Gingko shows a similar effect to anti-anxiety drugs to relieve anxiety (Faustino et al. 2010). Brahmi shows adaptogenic effects via the normalisation of stress induced changes in regions of the brain (Sheikh et al. 2007). Brahmi exerts anxiety reducing effects compared to a placebo (Stough et al, 2001). Traditional Use In traditional Indian medicine, Ayurveda, Brahmi is used to improve cognition (Braun & Cohen 2015, 116). Brahmi has been traditionally used as a brain tonic to improve memory and heighten learning capacity (Braun & Cohen 2015, 117). References Braun, L., and Cohen, M. 2015. Herbs & Natural Supplements An Evidence-based guide Volume 2. 4th ed. Australia: Elsevier. Natural Medicines. 2015. “Ginkgo”. https://naturalmedicines.therapeuticresearch.com/media/25766873/Natural-Medicines-Sample-Monograph.pdf Alternative Medicine Review. 2004. “Monograph Bacopa monniera”. http://www.altmedrev.com/archive/publications/9/1/79.pdf Kaschel, R. 2011. “Specific memory effects of Ginkgo biloba extract EGb 761 in middle-aged healthy volunteers.” Phytomedicine, 15. 18(Nov): 1202-7. 10.1016/j.phymed.2011.06.021 Kaschel, R. 2009. “Ginkgo biloba: specificity of neuropsychological improvement -- a selective review in search of differential effects.” Human Psychopharmacology, 24. 5(Jul): 345-70. 10.1002/hup.1037 Zhang, HF., Huang, LB., Zhong, YB., Zhou, QF., Wang, HL., Zheng, GQ., Lin, Y. 2016. “An overview of Systematic Reviews of Ginkgo biloba Extracts for Mild cognitive Impairment and Dementia.” Frontiers in aging neuroscience, 8. 276. https://doi.org/10.3389/fnagi.2016.00276 Woelk, H., Arnoldt, KH., Kieser, M., Hoerr, R. “Ginkgo biloba special extract EGb 761 in generalised anxiety disorder and adjustment disorder with anxious mood: a randomized, double-blind, placebo-controlled trial.” Journal of Psychiatric Research, 41. 6(Sep): 472-80. 10.1016/j.jpsychires.2006.05.004 Faustino, TT., Almeida, RB., Andreatini, R. “[MEdicinal plants for the treatment of generalised anxiety disorder: a review of controlled clinical studies].” Brazilian Journal of Psychiatry, 32. 4(Dec): 429-36. 10.1590/s1516-44462010005000026 Bhattacharya, SK., Bhattacharya, A., Kumar, A., Ghosal, S. 2000. “Antioxidant activity of Bacopa monniera in rat frontal cortex, striatum and hippocampus.” Phytotherapy Research, 14. 3(May): 174-9. 10.1002/(sici)1099-1573(200005)14:3<174::aid-ptr624>3.0.co;2-o Russo, A., Borelli, F. 2005. “Bacopa monniera; a reputed nootropic plant: an overview.” Phytomedicine, 12. 4(Apr): 305-17. 10.1016/j.phymed.2003.12.008 Sheikh, N., Ahmad, A., Siripurapu, KB., Kuchibhotla, VK., Singh, S., Palit, G. 2007. “Effect of Bacopa monniera on stress induced changes in plasma corticosterone and brain monoamines in rats.” Journal of Ethnopharmacology, 22. 111(May): 671-6. 10.1016/j.jep.2007.01.025 Stough, C., Lloyd, J., Clarke, J., Downey, LA., Hutchison, CW., Rodgers, T.. Nathan, PJ. 2001. “The chronic effects of an extract of Bacopa monniera (Brahmi) on cognitive function in healthy human subjects.” Psychopharmacology, 156. 4(Aug): 481-4. 10.1007/s002130100815
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