Stay Alert With Phenylalanine - Amino Acids And Their Uses

What Is Phenylalanine And What It Is Used For

Phenylalanine is an essential amino acid, meaning that it is not manufactured by the body, but must be obtained from the diet.  It is vital for proper brain function because it contributes to the production of several important neurotransmitters and endorphins. Phenylalanine is also converted into the amino acid Tyrosine. Although tyrosine is usually classified as a non-essential amino acid, it relies on phenylalanine for its creation, so it is considered by some experts to be an essential or ‘conditionally essential’ amino acid. Tyrosine is the precursor to the mood elevating neurotransmitter dopamine. Phenylalanine also aids in the production of norepinephrine and epinephrine, which help regulate moods and contribute to alertness, memory and learning. It is also an ingredient in some psychoactive drugs.

Best Natural Sources Of Phenylalanine

Phenylalanine can be found in abundance in:

• meats
• eggs
• dairy products
• bananas
• oats
• wheat germ

Eating a balanced diet will provide adequate amounts of this amino acid, so supplementation of phenylalanine from a nutritional perspective is not usually necessary.

Phenylalanine Benefits

Because it affects the brain in so many ways, phenylalanine has been successfully used to treat depression and other mental problems. Many people suffering from depression have been found to have low levels of phenylalanine, so it is logical that it would be effective as a treatment for depression. Phenylalanine in its various forms can successfully treat bipolar as well as affective depressive disorders.

Phenylalanine increases the production of endorphins, which are the natural mood elevators that are released when we exercise or experience positive emotions. Endorphins are thought to directly affect our sensitivity to pain, or our awareness of it. As a pain reliever, phenylalanine seems to have the most effect on the pain of musculoskeletal disorders such as multiple sclerosis and firbromyalgia, though it can be helpful for other types of pain such as back pain, arthritis, headaches and menstrual cramps. Phenylalanine has shown to be most effective for pain when combined with other painkillers, particularly opiates.

Phenylalanine Side Effects

Approximately one in ten thousand people in the USA are born with the genetic disorder known as phenylketonuria (PKU). People with this disorder lack an enzyme that enables them to metabolize phenylalanine. Undiagnosed, PKU can cause severe mental retardation, or can contribute to ADD and hyperactivity, learning disabilities and other developmental problems in children. If PKU is diagnosed at an early age, a phenylalanine-restricted and tyrosine-supplemented diet can ensure normal mental development. PKU sufferers can learn about their condition by visiting www.pku.com, the website also allows people to tell their stories and network with others who are living with PKU.

Phenylalanine can cause a severe rise in blood pressure when combined with MAO inhibitors such as phenelzine, tranylcypromine and isocarboxazid. This condition, known as ‘hypertensive crisis’, can lead to heart attack or stroke. People taking these drugs should avoid foods and supplements that contain high levels of phenylalanine. Several other medications have the potential for negative reactions when combined with phenylalanine. It is best to consult your physician before combining any prescription drugs with nutritional supplements.

Is Phenylalanine Deficiency Possible?

If the overall diet is low in protein, a deficiency of phenylalanine and tyrosine can result. Symptoms of deficiency include mental confusion and decreased alertness, anxiety and depression, bloodshot eyes, cataracts, and increase in appetite.

Because phenylalanine is essential for the production of tyrosine, the two amino acids function hand in hand with each other. Deficiency of phenylalanine will result in tyrosine deficiency, and excess phenylalanine will cause tyrosine toxicity.

Phenylalanine Supplementation

Phenylalanine does not need to be supplemented under normal circumstances; because it relies on several other nutrients for processing, taking it alone may result in toxicity if the necessary components are not present. To ensure safety, phenylalanine should be taken with the support of other amino acids in a balanced amino acid complex supplement.

Women who are pregnant or breastfeeding should not take phenylalanine supplements.

Final Thoughts

Most people should be getting all their phenylalanine requirements from diet with supplementation only necessary in special cases.

Feel Good With Tyrosine - Amino Acids And Their Uses

What Is Tyrosine And What It Is Used For

Some experts consider tyrosine to be a non-essential amino acid, while others classify it as essential.  Technically, tyrosine is a non-essential amino acid because it is manufactured by the body.  However, it is produced by the essential amino acid phenylalanine, so indirectly it must be obtained through the diet.  It has many important functions and is contained within the structure of virtually every protein in the human body.

Tyrosine is the precursor for several mood-regulating neurotransmitters including serotonin, norepinephrine, epinephrine and dopamine.  It plays an important role in the function of the thyroid, adrenal and pituitary glands.  Tyrosine is also involved in the production of melanin, which is the pigment responsible for the color of skin and hair.

Best Natural Sources Of Tyrosine

Phenylalanine, the amino acid that is converted into tyrosine, is available in generous amounts in most foods.  A well-balanced diet that is high in protein will supply ample amounts of phenylalanine and therefore tyrosine.  It is plentiful in

• meats
• fish
• eggs
• milk products

Non-animal sources include:

• soy products
• bananas
• oatmeal
• avocados
• peanuts
• almonds
• pumpkin seeds

Tyrosine Benefits

Instrumental as they are in the production of mood enhancers serotonin and dopamine, phenylalanine and tyrosine are sometimes combined with various mood-elevating herbs for use as an alternative treatment for depression.  Sufferers of depression are frequently found to have low levels of several amino acids, including tyrosine. Therefore, ensuring that the diet contains adequate levels of these amino acids is a logical course of action in the fight against depression and other mood disorders including Alzheimer’s and dementia.  It has also been used to treat chronic fatigue.

Tyrosine, when used in conjunction with tryptophan, has been shown to have some success in the treatment of cocaine addiction and the depression that accompanies withdrawal.  Tyrosine is said to increase alertness and mental focus, and is sometimes used along with phenylalanine as an appetite suppressant.

Tyrosine Side Effects

Because tyrosine is made from phenylalanine, excess doses of phenylalanine can cause tyrosine toxicity.  Excess tyrosine can cause anxiety, insomnia, increased heart rate and heart palpitations.  Caffeine can increase these symptoms; users of tyrosine supplements would be wise to limit their intake of caffeine.

People who are prone to migraines should be aware that in some cases tyrosine can act as a trigger for these types of headaches.  Sensitivity to this amino acid can also cause gastrointestinal upset in some people.

Although it is suggested that taking tyrosine supplements can increase melanin production, and therefore offer extra protection from skin cancer, for the same reason tyrosine is not recommended to be taken by people who have skin cancer; its role in the production of melanin can accelerate the growth of existing melanoma.

Tyrosine is not recommended to be taken with the antidepressants known as Monoamine Oxidase Inhibitors (MAOIs) (isocarboxazid, phenelzine and tranylcypromine).  People who combine tyrosine with these drugs may experience a severe increase in blood pressure known as “hypertensive crisis” that can lead to a heart attack or stroke.  Anyone who already has high blood pressure should not supplement the diet with tyrosine for this reason.

Being a precursor to thyroid hormone, tyrosine may further raise the levels of thyroid hormones in people with Graves disease (hyperthyroidism), so anyone with this disorder should not take tyrosine supplements.  For the same reason, tyrosine should be avoided by anyone who takes synthetic thyroid hormones to treat hypothyroidism.

Is Tyrosine Deficiency Possible?

Restless leg syndrome, low blood pressure and low body temperature (cold hands and feet) can be symptoms of tyrosine deficiency.  Tyrosine deficiencies are rare as long as the diet contains adequate amounts of phenylalanine.  A poor diet that is deficient in protein may be lacking in phenylalanine, and therefore be lacking in tyrosine.

Some people are born with a genetic deficiency in which the enzyme that converts phenylalanine to tyrosine is absent.  This condition is known as phenylketonuria (PKU).  If untreated, PKU can cause brain damage and even death.  People with PKU must restrict or eliminate phenylalanine from the diet, so they usually need to take tyrosine supplements to avoid becoming deficient.

Tyrosine Supplementation

Tyrosine does not usually need to be taken alone as a supplement, except in cases of PKU, where the phenylalanine required to produce it is not present.  Supplements containing tyrosine can be found in abundance, usually as performance enhancing supplements.

Amino acid supplements are popular with athletes and bodybuilders because they are the basis for all proteins.  These supplements, referred to by some as natural alternatives to steroids, are said to increase stamina and improve athletic performance. Phenylalanine and tyrosine are key ingredients in many bodybuilding supplements.  Expert opinions differ as to the actual effectiveness of amino acid supplements in bodybuilding, but people who have been using them for extended periods of time usually attest that the supplements work very well.

Final Thoughts

Tyrosine supplements are commonly marketed as ‘wake-up’ formulas.  The advertised effects of these supplements are similar to those of amphetamines, which can make them subject to abuse by people looking for a quick energy fix.  Many people who take them are unaware that under certain circumstances they could be unsafe, because they are found on the same shelves as vitamins and other ‘natural’ supplements.  Remember that many pharmaceutical drugs also originate from natural sources.

All You Ever Wanted To Know About Vitamin D - Condensed

What Is Vitamin D And It’s Benefits

Vitamin D is a fat soluble vitamin grouping essential for the normal metabolism of calcium. Vitamin D3 can be synthesized by humans in our skin via exposure to ultraviolet-B (UVB) radiation from sunlight, or it can be obtained from diet; Vitamin D2 is synthesized in plants via UVB. When exposure to UVB is insufficient for the synthesis of adequate amounts D3 in the skin, adequate intake of vitamin D from diet is essential for good health.

Vitamin D itself is actually biologically inactive and must be metabolized to its biologically active forms after it is consumed through diet or synthesized in the epidermis of the skin. When Vitamin D enters the circulatory system it is transported to the liver where it is converted to a biologically active form and is utilized by the body.

Vitamin D is associated with more than 50 genes in tissues throughout the body as well as being essential for the maintenance of serum calcium (and phosphorous) levels which is vital for normal functioning of the nervous system as well as for bone growth and maintenance of bone density. Vitamin D also effects cell differentiation, specialization of cells for specific functions, which in general leads to the decrease in proliferation (even though cellular proliferation is necessary for wound healing and growth, uncontrolled proliferation of cells can lead to mutation and to diseases like cancer). The active form of vitamin D inhibits proliferation while stimulating the differentiations of cells. There is considerable research that Vitamin D is also a potent immune system modulator and has a variety of effects on immune system functions which may enhance the innate immunity and inhibit the development of autoimmunity.

Natural Sources Of Vitamin D

Vitamin D is associated with prevention of numerous diseases including Osteoporosis, colorectal cancer, breast cancer, and prostrate cancer, autoimmune diseases such as diabetes and multiple sclerosis and high blood pressure.

Good sources of Vitamin D include solar ultraviolet (UVB wavelengths of 290 to 315 nanometers) which can provide many people with all the vitamin D their body requires. For lighter skinned people as little as 10 minutes exposure per day can be sufficient (darker skinned people may require up to 3 hours of exposure to synthesize their daily vitamin D requirement). Of course there are also food sources:

• Salmon, pink, canned, 3 oz  = 530 IU or 13.3 mcg
• Sardines, canned, 3 oz =231 IU or 5.8 mcg
• Mackerel, canned, 3 oz = 213 IU or 5.3 mcg
• Quaker Nutrition for Women Instant Oatmeal, 1 packet = 154 IU or 3.0 mcg
• Cow’s milk, fortified with vitamin D, 8 oz = 98 IU or 2.5 mcg
• Soy milk, fortified with vitamin D, 8 oz = 100 IU or 2.5 mcg
• Orange juice, fortified with vitamin D, 8 oz = 100 IU or 2.5 mcg
• Cereal, fortified 1 cup = 40 -50 IU or 1.0 to 1.3 mcg
• Egg yolk, 1 large = 21 IU or .53 mcg

Adequate daily intake of vitamin D as recommended by the Institute of medicine is as follows:

The tolerable upper intake (UL) for vitamin D as published by the Institute of Medicine is:

Is Vitamin D Deficiency Possible

Deficiency of vitamin D has been linked to and has an adverse effect on insulin secretion and glucose tolerance, adequate levels of vitamin D are also thought to play a role in some forms of human hypertension as well as decreasing the risk of high blood pressure. The risk of osteoporosis is greater with deficiency in Vitamin D as well as rickets, osteomalacia (soft bones), muscle weakness/pain and hyperparathyroidism.

Deficiency risk can be caused by various factors, including:

• Exclusively breast fed infants as human breast milk falls short of required intake without supplementation (the American Academy of pediatrics recommends that all infants be given a vitamin D supplement of 400 IU per day)
• Dark skinned people synthesize less vitamin D on exposure to sunlight than those with light skin
• The elderly have a reduced capacity to synthesize vitamin D in the skin when exposed to UVB (plus elderly people in general have a tendency to stay indoors which exacerbates this problem)
• People who cover up and do not allow themselves to have sun exposure also run an increased risk of deficiency as well as sunscreen above SPF factor 8 reduces production of vitamin D by 95%
• Cystic fibrosis and cholestatic liver diseases impair the absorption of dietary vitamin D
• Inflammatory bowel diseases like Crohn’s appear to increase the risk of deficiency
• Obesity increases the risk of deficiency as the vitamin D that is synthesized in the skin or ingested is deposited into the fat stores and becomes less bioavailable

Is Supplementation Necessary

Normally you should be able to get most of your vitamin D requirements through diet and exposure to sunlight, however if you fall into one of the high risk groups (mentioned above), you may benefit from vitamin D supplementation.

Side Effects Of Vitamin D

Vitamin D has no side effects when getting your daily requirements through food, sunlight exposure or supplementation at normal levels. Supplementing at very high levels runs the risk of vitamin D toxicity.

Vitamin D toxicity, also known as hypervitaminosis D induces abnormally high serum calcium levels (hypercalcemia) which can result in bone loss, kidney stones and calcification of organs like the heart and kidneys if left untreated over a long period of time. Vitamin D toxicity has not been observed to be the result of over exposure to the sun. However certain medical conditions can also increase the risk of toxicity in response to vitamin D including primary hyperparathyroidism, sarcoidosis, tuberculosis and lymphoma. A physician should be consulted prior to supplementing vitamin D if a person has one of these ailments.

Final Thoughts

Most vitamin D supplements available over the counter include cholecalciferol (vitamin D3) which is more potent than vitamin D2. Vitamin D is recommended for supplementation by many researchers and especially for adults over 50 years of age.

All You Ever Wanted To Know About Vitamin C - Condensed

What Is Vitamin C And It’s Benefits

Vitamin C, also known as ascorbic acid, is a water soluble vitamin that the human body does not have the ability to make on its own. Vitamin C must come from our diet or supplements.

Vitamin C, is a highly effective anti-oxidant that is also required for the synthesis of several key functions in the body such as collagen, which is an important structural element of blood vessels, tendons, ligaments and bone. It also plays an important role in the synthesis of the neurotransmitter, norepinephrine which is critical to brain function and mood; carnitine, a small molecule that is essential for the transport of fat to cellular organelles called mitochondria for conversion to energy; and recent research indicate that vitamin c is involved with the metabolism of cholesterol to bile acids which may have impact upon blood cholesterol and the incidence of gallstones.

Even in small amounts, vitamin C can protect indispensable molecules in the body such as proteins, lipids, carbohydrates and nucleic acids (DNA and RNA) from damage by free radicals and reactive oxygen species that can be generated during normal metabolism as well as due to exposure to pollutants and toxins. Vitamin C has also been linked to regeneration of other antioxidants such as vitamin E.

Natural Sources Of Vitamin C

Good food sources for vitamin C include a variety of fruits and vegetables (see below), 5 servings of fruits and vegetables with an average serving size of 2 ½ cups each should average out to be approximately 200 mg of vitamin C.

• Orange juice, 6 oz =75 mg or 1 medium Orange = 70 mg
• Grapefruit juice, 6 oz = 60 mg or ½ of a medium grapefruit = 44 mg
• Strawberries, 1 cup, whole = 82 mg
• Tomato, 1 medium = 23 mg
• Sweet red pepper, ½ cup, raw chopped = 141 mg
• Broccoli, ½ cup cooked = 58 mg
• Potato, 1 medium, baked = 26 mg

When it comes to intake there are many forms but very little scientific evidence that any one form is better than the other, natural and synthetic forms of vitamin C appear to have very similar absorption rates and are equally bio-available; mineral salts of ascorbic acid are buffered though and some people find them less irritating to the gastrointestinal tract than plain ascorbic acid.

The recommended daily allowance for vitamin c was recently revised upward based primarily upon the prevention of deficiency disease rather than the prevention of chronic diseases and also for the promotion of optimum health overall. Smokers should add 35 mg per day to the normal RDA for their life stage because smoking causes oxidative stress due to the toxins in cigarette smoke.

Is Vitamin C Deficiency Possible

Severe deficiency of vitamin C is most commonly known as scurvy, which can be a fatal disease. Scurvy symptom include bleeding and bleeding easily, hair and tooth loss, joint pain & swelling, this seems to be related to the weakening of blood vessels, connective tissue and bone, all of which contain collagen. Scurvy can be prevented by as little as 10mg of vitamin c daily.

The amount of vitamin C required to prevent chronic disease appears to be more than required for prevention of scurvy according to prospective studies which assessed large numbers of people over time to determine whether they develop specific chronic diseases. Low or deficient intakes of vitamin C have been associated with coronary heart diseases, cardiovascular diseases, cerebrovascular disease (stroke), high blood pressure (hypertension) and diabetes mellitus. Some studies show that increased vitamin C consumption is associated with a reduced risk of cancer and cataracts as well as lead toxicity. Vitamin C is has also been used to treat forms of cancer, vasodilations, angina pectoris, hypertension, diabetes mellitus and of course to prevent and treat the common cold.

Is Supplementation Necessary

You can easily get more than the RDI of vitamin C from diet, however vitamin C in larger doses has been shown to have many benefits and therefore it is a popular substance for supplementation.  For example it is recommended to take 750 mg daily to help prevent osteoporosis, the only way to get this amount of vitamin C is through supplementation.

Vitamin C supplements are best taken with meals, it is also recommended to taken them together with other antioxidants such as vitamin E. Vitamin C can also help the body absorb iron to it is recommended to take these two supplements together.

A review by the Cochrane Collaboration found that Vitamin C supplementation has only marginal effectiveness on treating the common cold, and had only a modest effect on reducing the duration of the symptoms.

Side Effects Of Vitamin C

While a number of potential problems with very large doses of vitamin C have been suggested, mainly based on in-vitro experiments or isolated case reports, none of these adverse health effects have actually been confirmed and there is currently no reliable scientific data that large amounts of vitamin C are toxic or detrimental to health.

However some side effects have been reported when taking large amounts of vitamin C such as, flushing, redness, nausea, stomach cramps, loose stools and gas. Mega doses of vitamin C may increase the risk of kidney stones and can cause rebound scurvy if you suddenly stop taking them.  Vitamin C supplements may distort the results of many pathology tests such as urine glucose tests.

Vitamin C may also interfere with certain medications such as warfarin and fluphenazine.

Final Thoughts

Vitamin C is a highly beneficial substance and most people can benefit from some sensible supplementation as there are many reported benefits. However care must be taken to not over-supplement since this can have some side-effects even though nothing has been proven conclusively.

All You Ever Wanted To Know About Folic Acid - Condensed

What Is Folic Acid And It’s Benefits

Folic acid, also known as Vitamin B9, Folacin and Folate, are forms of the water-soluble vitamin B9, which is essential to numerous bodily functions ranging from nucleotide synthesis to the remethylation of homocysteine. Folic acid, required by children and adults, especially during periods of rapid cell division and growth is essential to the production of healthy red blood cells and prevention of anemia. Folic acid is the more stable form; it rarely occurs naturally in foods or the human body but is the form most often found in supplements such as prenatal and multi vitamins as well as fortified foods.  Folates are found naturally occurring in foods, in many chemical forms and metabolically as active forms in the body.

We have all heard for many years now that folic acid is critical for pregnant and nursing women, the reason this is such a critical vitamin at this juncture is that folate is necessary for the production and maintenance of new cells and especially important during periods of rapid cell division and growth such as infancy or pregnancy. Folate is necessary for DNA synthesis as well as for the replication of DNA, thus deficiency of Folate hinders DNA synthesis and cell division.

Natural Sources Of Folic Acid

Folate is available in foods such as leafy vegetables (spinach is a great source), turnip greens, lettuces, dried beans and peas, fortified cereals, sunflower seeds and certain other fruits and vegetables. Liver and baker’s yeast are also good sources. Some breakfast cereals contain fortification from 25% to 100% of the RDA for folic acid:

• Fortified breakfast cereal, 1 cup = 200-400 mcg
• Orange juice from concentrate, 6 oz = 83 mcg
• Spinach, cooked, ½ cup = 132 mcg
• Asparagus, cooked, ½ cup or 6 spears = 134 mcg
• Lentils, cooked, ½ cup = 179 mcg
• Garbanzo beans, cooked, ½ cup = 141 mcg
• Lima beans, cooked, ½ cup = 78 mcg
• Bread, 1 slice = 20 mcg
• Pasta, cooked, 1 cup = 60 mcg
• Rice cooked, 1 cup = 60 mcg

Because of the difference in bioavailability between supplemented folic acid and the different forms of folate found in food, the Dietary Folate Equivalency (DFE) system was established. 1 DFE is defined as 1 ug (microgram) of dietary folate, or 0.6 ug of folic acid supplement which is reduced to 0.5 ug if taken on an empty stomach.

The recommended dietary (daily) allowance of Folate in dietary equivalents is as follows:

Is Folic Acid Deficiency Possible

A severe folic acid deficiency is relatively rare but possible. It can cause a type of anemia - macrocytic anemia. It can also cause tiredness, difficulty sleeping, depression, irritability, headache, hair loss, nausea, diarrhea and nerve damage.

People who suffer from alcoholism, people with malabsorption diseases such as coeliac disease or Crohn’s disease as well as people on certain medications (oral contraceptives, non-steroidal anti-inflammatories and certain others) are susceptible to severe deficiency. If you fall into one of these categories you should consult your doctor about adding folic acid supplementation to your diet.

Is Supplementation Necessary

Supplementation of folic acid has been shown to reduce the risk of congenital heart defects, cleft palate, limb defects and urinary tract defects; therefore many developed countries have implemented mandatory folic acid fortification for both sexes as it can also have an effect on the men who are fathering the fetus.

Folic acid supplementation is also thought to reduce the risk of stroke, depression, cancer, macular degeneration, and alzheimers disease while improving fertility as well as mental agility.

Folic acid is added to the flour in most Middle Eastern countries, Indonesia, Mongolia and most of the former Soviet Republics, Morocco and several other countries have agreed to begin fortifying but not yet implemented it. In the UK has recommended fortification but to date no EU country has yet mandated fortification. Australia and New Zealand have jointly agreed to fortification, while in the USA the FDA is requiring the addition of folic acid to enriched breads, cereals, flours, corn meals, pastas, rice and other grain products in an attempt to reduce birth defects.

Side Effects Of Folic Acid

There are no specific side effects associated with normal folic acid supplementation. However, very large doses (5000  - 10000 mcg) may pose some risks, especially for people with hormone-related cancers, such as breast or prostate cancer. Extremely high doses have also been known to cause nausea, irritability, flatulence as well as allergic reactions causing an itchy rash. An upper daily limit of 1000 mcg has been recommended for adults.

Final Thoughts

Since researchers have found no particular risk of toxicity by over supplementing folic acid, and since it is proven to be such an important vitamin for all people in every stage of life, supplementation of this vitamin to insure adequate intake is highly recommended, however it is still advisable to be careful to not over-supplement as this can pose some risks.

Aloe Vera - Myth or Miracle

What Is Aloe Vera

Aloe Vera is a plant from the lily family with a variety of health benefits. Aloe vera has big fleshy leaves that contain a gel that can be used as a soothing agent to treat a variety of issues. Infact aloe vera has been in use as a medicinal herb as far back as ancient Egypt. Aloe vera grows wild in Africa but is now commercially grown in Australia, Japan, US and many other places.

Scientists have discovered that aloe vera gel contains a substance that can act as a soothing agent and contains natural anti-inflammatory properties that may be helpful in treating pain and reducing swelling. Aloe vera can also speed external wound healing by dilating the capillaries and allowing more blood to get to the injury site. In addition to all this, some studies have shown that aloe vera has some anti-bacterial, anti-viral and anti-fungal properties.

Health Benefits Of Aloe Vera

Aloe vera gel is particularly helpful in speeding the healing of damaged skin, but aloe vera has many other health benefits:

• it may aid in the healing of burns
• can help relieve the discomfort of sunburn
• can speed the healing of minor surface skin wounds
• it has been shown to be effective in the treatment of dandruff
• has been used to treat psoriasis
• has been used to treat genital herpes

It has also been used in the treatment of mouth ulcers and to treat the skin irritation associated with radiation therapy (however only minor research has been done, so there is not much evidence to support this). Aloe vera has also been known to help with treating frostbite by increasing blood circulation to the affected area.

There is some evidence to suggest that taken internally, aloe vera can be used to treat IBD (inflammatory bowel disease) and can help in the healing of stomach ulcers. There is some preliminary research going on as to the benefits of aloe vera as an immune-support agent for people with AIDS, it’s efficacy in the treatment of leukemia and other types of cancer, as well as it’s effectiveness in treating asthma and diabetes (however, research into these areas is very preliminary and no concrete evidence has yet been found one way or another).

Aloe Vera Side Effects And Contraindications

Topical aloe vera (applied to skin), is usually very safe to use. There have been some cases reported of people getting minor skin irritation when applying aloe vera, this cleared up as soon as they discontinued use.

You should not apply aloe vera to surgical wounds as it has been shown to increase the healing time significantly. Aloe vera has been known to interact with herbs that have similar properties as it does. As well as that aloe vera (taken internally) may interact with the following medications:

• blood sugar medications
• diuretics
• laxatives
• some heart medications
• some oral and topical corticosteroids
• some HIV medications

Aloe vera should not be taken internally by people with a history of diabetes, heart disease, kidney disease and arrhythmia.

Aloe vera can sometimes be confused with yellow aloe latex. Yellow aloe latex is sold as a laxative and can cause intestinal cramping and diarrhea, in large doses it has been known to cause gastrointestinal bleeding as well as damage the heart and kidneys. Aloe latex is not the same as aloe vera and should not be treated as such!

Sometimes aloe vera juice can contain traces of aloe latex due to poor processing. You should stop drinking the juice if you get intestinal cramping, diarrhea or loose stools.

Aloe vera should not be taking internally by women who are pregnant or breastfeeding.  If you have a specific medical condition, remember to always consult your doctor before starting any new supplementation.

Supplementation

Aloe vera is available in a variety of forms for internal or topical use:

• cream
• capsule
• pill
• fresh herb
• fresh gel
• dried herb
• spray
• juice

When used externally, you should simply apply aloe vera cream/gel to the area affected and reapply when needed. Fresh gel, is the most potent form, however cream or ointment is a good substitute when fresh plant is not available.

For internal use you should follow the instructions on the product, unless given specific instructions by a qualified medical professional. Usually take aloe vera juice is taken between meals. Be careful not to confuse aloe vera juice with, yellow aloe extract!

To treat sunburn, you can add a cup of aloe vera juice to a warm bath and soak the affected areas, this should help soothe and speed healing.

Final Thoughts

Aloe vera has been used for thousands of years and has a variety of well documented medicinal properties. Like most herbs, the research into it’s medicinal properties is sketchy in parts, however empirical evidence would suggest that can certainly be helpful in treating a number of conditions. Aloe vera is usually safe to use and if you follow the manufacturers instructions and consult with your doctor when necessary, you should have no trouble.

All You Ever Wanted To Know About Vitamin B12 - Condensed

What Is Vitamin B12 And It’s Benefits

Vitamin B12 is a water soluble vitamin in the B complex family that plays a key role in the normal functionality of the brain, nervous system and for the formation of blood itself. As one of eight  B vitamins normally involved in the metabolism of each and every cell in the body, especially effecting DNA synthesis and regulation, fatty acid synthesis and energy production it is a very critical vitamin to our overall health. Vitamin B12 is considered to have the largest and most complex chemical structure of all the vitamins; it is unique among vitamins in that it contains a metal ion – cobalt.

Awareness of vitamin B12 originally came from its relationship to a disease called pernicious anemia which is an autoimmune disease that destroys parietal cells in the stomach which normally secrete intrinsic factor causing a disruption in the normal absorption of vitamin B12, and ergo a deficiency of the vitamin. Many other more subtle types of vitamin B12 have been found since the discovery of the relationship between pernicious anemia and the vitamin.

Natural Sources Of Vitamin B12

Vitamin B12 is naturally found in products that come from animals such as meat, fish, milk and eggs. Accordingly this causes concern for People who are vegan or vegetarian as the vitamin B12 in plant based foods is likely to be unavailable and as such should not be relied upon as safe sources of the vitamin due to B12 analogues competing with B12 and inhibiting the metabolism of the nutrient. Most vegans take great care to supplement their diets accordingly and to utilize vitamin B12 fortified foods including some soy products and some breakfast cereals as well as vitamin B12 supplements.

Vitamin B12 is found in food sources that come from animals including fish, meat, poultry, milk, milk products and eggs:

• Steamed clams, 3 oz = 84 mcg
• Steamed mussels 3 oz = 20.4mcg
• Steamed crab, 3 oz = 8.8 mcg
• Baked salmon, 3 oz =  2.4 mcg
• Baked rockfish, 3 oz = 1.0 mcg
• Cooked beef, 3 oz = 2.1 mcg
• Roasted chicken, 3 oz = 0.3 mcg
• Roasted turkey, 3 oz = 0.3 mcg
• Poached egg, 1 large = 0.6 mcg
• Skim milk, 8 oz = 0.9 mcg
• Brie cheese, 1 oz = 0.5 mcg

The current recommended daily allowance for Vitamin B12 was updated in 1998 by the Food and Nutrition Board (FNB) of the Institute of Medicine. Due to the increased risk of food-bound Vitamin B12 malabsorption in older adults the FNB recommended that adults over the age of 50 years of age get most of the daily intake from fortified food or vitamin B12 supplements.

The basic current recommended daily allowances are as follows:

Is Vitamin B12 Deficiency Possible

Even though Vitamin B12 is normally involved in the metabolism of every cell in the body, the effects of vitamin B12 can be replaced by sufficient quantities of folic acid, which is another member of the Vitamin B family, since B12 is used to regenerate folate in the body. Most B12 deficiency symptoms are actually folate deficiency symptoms. Deficient symptoms include all the effects of pernicious anemia and megaloblastosis which are due to poor synthesis of DNA when the body does not have a sufficient supply of folic acid for the production of thymine. Once a sufficient supply of folic acid is readily available for absorption all known B12 related deficiency syndromes normalize excepting those narrowly connected with the Vitamin B12 dependent enzymes.

Deficiency of Vitamin B12 can potentially cause severe and often times irreversible damage to the brain and nervous system. In fact an even slightly lower than appropriate levels, a range of symptoms such as fatigue, depression and memory loss can manifest, even though the symptoms are too nonspecific to be easily diagnosed to the deficiency of the vitamin. Mania and psychosis are also symptoms of Vitamin B12 deficiency.

Vitamin B12 deficiency also has the following pathomorphology and symptoms:

• A spongiform state of neural tissue along with edema of fibers accompanied by a deficiency of tissue. In this case the myelin decays along with axial fiber, leading to fibric sclerosis of the nervous tissue and eventually causing degeneration of the spinal cord.
• In the brain itself the changes brought on by deficiency are less sever, occurring as small sources of nervous fibers decay and the accumulation of astrocytes usually subcortically located along with round hemorrhages with a torus of glial cells. Pathological changes are also noted in the posterior roots of the spinal cord and to a lesser extent in the peripheral nerves.

Clinical symptoms for Vitamin B12 deficiency include:

• Biermer’s disease (pernicious anemia) which is characterized by anemia with bone marrow promegaloblastosis; gastrointestinal symptoms and neurological symptoms.
• The neurological complex defined ad myelosis funicularis consists of  impaired perception of deep touch, vibration, pressure and the loss of sense of touch; very annoying persistent paresthesias; ataxia of the dorsal cord; loss of deep touch muscle-tendon reflexes; pathological reflexes – Babinski, Rossolimo and other as well as sever paresis.
• During the course of the disease mental disorder can occur including irritability, focus/concentration issues; depression with suicidal tendencies; paraphrenia complex. These symptoms may not always reverse after correction of the deficiency and the chance of complete reversal diminishes with the length of time that the neurological symptoms have been present.

Absorption rates of Vitamin B12 can be negatively impacted by alcohol use and many prescription drugs as well as potassium supplements; large doses of folic acid can often mask vitamin B12 deficiency as well.

Is Supplementation Necessary

People who suffer from pernicious anemia require vitamin B12 supplementation. Older people should also be getting most of their vitamin B12 from supplements. In addition vegetarians and vegans should also consider vitamin B12 supplementation or foods fortified with vitamin B12.

Vitamin B12 supplements are readily available in the form of pills, capsules, liquid, nasal spray or injections. Most multi-vitamins also contain some vitamin B12. It is important to note that when supplementing B12 it is often best to take it in combination with vitamin B6 and folic acid (i.e. B complex).

Side Effects Of Vitamin B12

Vitamin B12 side effects are extremely unlikely. There have been cases of people experiencing allergic reactions to B12 injections, but these were just as likely to have been cause by the preservatives employed in that form of vitamin B12.

Final Thoughts

The intake and absorption of Vitamin B12 is absolutely critical for overall health and wellness with no particular toxicity, it is readily available as a supplement in many processed and fortified foods and also in vitamin pill form including fortified multi vitamins. It can be supplemented also in the form of strip, liquid, nasal spray or injection as well in combination with other supplements. This is a great consideration for most people as it is very hard to tell that you are getting an adequate amount in your normal dietary intake.

Calm Yourself With Tryptophan - Amino Acids And Their Uses

What Is Tryptophan And What It Is Used For

Tryptophan is one of the essential amino acids, meaning that it cannot be manufactured within the body but must be obtained through the diet.  This amino acid is best known for its ability to enhance relaxation and induce sleep, though it has many other important functions.

The reason for tryptophan’s calming effect is that it is a precursor for the neurotransmitter serotonin, which plays a key role in regulating sleep patterns, moods and appetite.  The liver converts a small percentage of the body’s tryptophan into niacin, which in turn contributes to the production of mood-elevating serotonin and sleep-inducing melatonin.  Vitamin C, vitamin B6, magnesium and folic acid must be present in the body for tryptophan to be metabolized, so it is important that it is ingested as part of a well balanced diet.

Best Natural Sources Of Tryptophan

Although found in nearly all protein foods, tryptophan is present in smaller amounts than the other essential amino acids, leading to concerns that supplementation may be necessary.  The best sources of tryptophan are:

• meats
• fish
• milk products
• eggs

Vegetarians diets can provide tryptophan through a variety of sources such as:

• soy
• oats
• nuts
• seeds

Tryptophan is also found in several fruits and vegetables including spinach, asparagus, bananas and mangoes.

Tryptophan Benefits

Known for its sedative effect, tryptophan has most commonly been used to treat insomnia and sleep disorders.  The brain uses the serotonin and melatonin produced by tryptophan to induce slumber and maintain proper sleep patterns.

Many patients suffering from depression have been found to have low levels of  tryptophan, so it stands to reason that this essential amino acid is a valuable tool in the treatment of depression and other mood disorders.  It has proven to be particularly effective against bipolar disorder and depression associated with menopause and premenstrual syndrome.  It may also help treat obsessive compulsive disorder, Tourette’s syndrome and senile dementia.  Having an adequate supply of tryptophan improves concentration and provides an overall sense of well-being.

Due to the mood elevating properties of serotonin, tryptophan has been successfully used to relieve pain associated with dental problems, migraines and even cancer.  When used with conventional pain relievers like aspirin or acetaminophen, tryptophan appears to increase a person’s threshold of pain.  Because it helps regulate the appetite, tryptophan may also help treat both anorexia and obesity.

Tryptophan Side Effects

Side effects of using tryptophan as a tranquilizer are considerably fewer and less severe than those experienced with pharmaceutical sedatives.  Tryptophan does not affect sleep patterns unless taken in doses larger than 10 grams.  A Tolerable Upper Intake Level has not been established, but taking doses of this size has not been shown to produce any ill effects besides maybe a slight feeling of sluggishness in the morning.  Because tryptophan is not a drug, but basically a component found in food, it is safe to take during pregnancy and while breast feeding (of course you should always check with your doctor before supplementing anything during or after pregnancy).

Because it contributes to the production of serotonin, tryptophan may increase the effect of some antidepressants.  People who are taking MAO inhibitors such as tranylcypromine and phenelzine or selective serotonin reuptake inhibitors (SSRIs) such as Paxil and Fluoxetine should consult their physicians before supplementing with tryptophan.

Is Tryptophan Deficiency Possible?

Deficiency of tryptophan in the diet may cause low levels of serotonin, which would result in depression, anxiety and irritability.  Sleep patterns may also become upset and changes in appetite may occur.  Lactose intolerance can inhibit the absorption of tryptophan, leading to a deficiency and subsequently depression.

As building blocks of all proteins, all amino acids are important.  Deficiency of tryptophan or any other essential amino acid is likely to manifest as a protein deficiency.  Symptoms such as weight loss, hair loss and slow growth in children are typical of a protein deficiency.

Tryptophan Supplementation

Eating a balanced diet that includes plenty of tryptophan-rich foods should supply ample amounts of this essential amino acid.  If its sedative effects are desired, additional amounts can be taken in the form of supplements.

Tryptophan supplements were a common over the counter treatment for insomnia, depression and anxiety until 1989, when hundreds of people in the USA began to report  muscle and joint pain and other alarming symptoms that became known as eosiniphilia-myalgia syndrome, or EMS.  More than 30 deaths were said to have been caused by EMS.  The culprit was found to be a contaminated batch of tryptophan produced in Japan.  The FDA, convinced that the syndrome was caused not by an isolated toxin, but by high doses of tryptophan, took immediate action and removed tryptophan supplements from the market.  With the threat long since passed, the supplements have returned and are once again being used as a safe and natural sedative.

Final Thoughts

Enhancing your diet with nutritional supplements is an excellent way to maintain optimum health, but it is in no way a substitute for a healthy diet.   Amino acids work best when combined with each other and other necessary nutrients, and the best way to obtain them is through the food that we eat.

All You Ever Wanted To Know About Vitamin B6 - Condensed

What Is Vitamin B6 And It’s Benefits

Vitamin B6 is a water soluble vitamin in the vitamin B complex family. Pyridoxal phosphate (PLP) is the active form and is a co-factor or co-enzyme in many bodily reactions of amino acid metabolism. This nutrient is also necessary for the enzymatic reaction governing the release of glucose from glycogen in the body.

PLP has the most importance in human metabolism including the following metabolic processes:

• amino acid, glucose and lipid metabolism
• neurotransmitter synthesis (production of serotonin from amino acid, serotonin suppression often causes depression in individuals)
• histamine synthesis
• hemoglobin synthesis and function (hemoglobin is found in red blood cells and is critical to their ability to transport oxygen throughout the body)
• gene expression.

Vitamin B6 is also required for the conversion of tryptophan to niacin, an essential nutrient. This vitamin has an effect on the binding of steroidal hormones, thus decreasing their effects and may also have implications for diseases affected by them such as breast cancer and prostate cancer.

Natural Sources Of Vitamin B6

Widely distributed in foods in both “free” and “bound” forms, vitamin B6 content can suffer more than a 50% loss during cooking, storage and processing depending on the form of the vitamin present in the food. Milk for example can lose 30-70% of its vitamin B6 content when dried.  Certain plant foods contain a unique form of B6 called pyridoxine glucoside. This form of vitamin B6 appears to be about half as bio-available as vitamin B6 from other food sources or supplements. Vitamin B6 in a mixed diet has been found to be approximately 75% bio-available. In most cases including foods that are rich in vitamin B6 should supply a sufficient amount of the vitamin to prevent deficiency, however those who follow a strict vegetarian or vegan diet might need to increase intake by eating foods fortified with vitamin B6.

Good sources of Vitamin B6 include the following:

• Fortified cereal, 1 cup - 0.5 to 2.5 mg
• Banana, 1 medium - 0.43 mg
• Salmon, wild, cooked, 3 oz – 0.48 mg
• Turkey, without skin, cooked, 3 oz – 0.39 mg
• Chicken, light meat without skin cooked, 3 oz - 0.51 mg
• Russet potato, baked with skin on, 1 medium, - 0.70 mg
• Spinach, cooked, 1 cup, - 0.44 mg
• Hazelnuts, dry roasted, 1 oz - 0.18 mg
• Vegetable juice cocktail, 6 oz – 0.26 mg

As usual you should always verify all nutrient content of your dietary intake from a reputable source.

The recommended daily allowances for Vitamin B6 are:

Is Vitamin B6 Deficiency Possible

Severe deficiency of vitamin B6 is rare. Alcoholics and elderly are thought to be at the most risk of this deficiency due to low dietary intakes and impaired metabolism of the vitamin. In the early 50’s seizures were noted in infants as the result of sever B6 deficiency due to an error in the manufacture of infant formula; abnormal electroencephalogram (EEG) patterns have been noted in some studies of vitamin B6 deficiency as well as other neurological symptoms such as irritability, depression and confusion. Additionally symptoms that may accompany this deficiency are inflammation of the tongue, sores or ulcers of the mouth and ulcers of the skin at the corners of the mouth. Impaired glucose tolerance and conjunctivitis have also been noted in deficient people.

As well as causative dietary issues for deficiency certain medical conditions and treatments are often sources of deficiency such as renal patients undergoing dialysis and patients taking medications for anti-convulsants and corticosteroids.

Is Supplementation Necessary

Research is currently ongoing as to treatment of various issues via Vitamin B6 including PMS. Vitamin B6 treatments have been found on a small scale to reduce water retention, moodiness/depression, fatigue, irritability and breast tenderness symptoms of PMS that occur sometime after ovulation and subside at the onset of a woman’s monthly period. It is also used for nausea prevention in pregnant women and to alleviate the pain of carpal tunnel syndrome.

Since B6 can be effective in helping with a range of problems, supplementation is sometimes desirable (though will usually be unnecessary).

Side Effects Of Vitamin B6

Vitamin B6 is generally safe when obtained naturally, excessive supplementation may cause some side effects such as tingling and numbness in the hands and feet, therefore when taking vitamin B6 supplements make sure the dosage is between 50 and 100mg per day as this is normally considered safe.

Final Thoughts

Vitamin B6 can be helpful in many ways and is easily and safely supplemented in the form of a fortified multivitamin or B vitamin complex with very little risk. Some expert believe that taking vitamin B6 by itself rather than in a B complex can be more effective although there is no conclusive evidence as yet.

All You Ever Wanted To Know About Pantothenic Acid - Condensed

What Is Pantothenic Acid And It’s Benefits

Pantothenic acid, also known as vitamin B5, is a water soluble vitamin that is considered an essential nutrient for humans. Pantothenic acid is necessary in the formation of co-enzyme A (CoA) and is critical in the metabolism and synthesis of carbohydrates, proteins and fats. Since Pantothenic acid participates in such a wide array of key biological roles and processes it is considered essential to all forms of life and as such deficiencies of this nutrient may have a variety of impacts ranging from irritations to severe, life threatening issues. Pantothenic acid is also vital for a healthy pregnancy.

Natural Sources Of Pantothenic Acid

Some of the most pantothenic acid rich foods are as follows:

• Fish/Cod 3 oz = 0.15mg
• Tuna (light canned in water) 3 oz = 0.18mg
• Chicken (cooked) 3 oz = 0.98mg
• Egg (cooked) 1 large = 0.61mg
• Milk (1 cup) = 0.83mg
• Yogurt (8 oz) = 1.35mg
• Broccoli (1/2 cup cooked) = 0.48mg
• Lentils (1/2 cup cooked) = 0.63mg
• Split peas (½ cup cooked) = 0.58mg
• California Avocado (1 whole) = 1.99mg
• Sweet potato (1/2 cup cooked) = 0.88mg
• Mushrooms(1/2 cup raw) = 0.52mg
• Lobster (3 oz cooked) = 0.24mg
• Whole Wheat Bread, 1 slice = 0.19mg

Processing and refining grains may result in a 35 to 75% loss of pantothenic acid; freezing and canning of foods may cause a similar loss of the vitamin.

There is a scarcity of data from large national surveys on the pantothenic acid content in foods, therefore most of the data used for the recommended dietary intake guidelines is from smaller studies.   For more information on the nutrient content of foods you can search the USDA food composition database.

Pantothenate in the form of phosphopantetheine is considered to be the body’s more active form of vitamin B5, however any derivative of this must be broken down to patothenic acid before absorption in the body, 10mg of calcium pantothenate is equivalent to 9.2 mg of panthenic acid. The recommended daily allowance in the United States for pantothenic acid is also follows:

Is Pantothenic Acid Deficiency Possible

Naturally occurring deficiency in pantothenic acid in human is very rare and only really observed in cases of severe malnutrition. World War II prisoners in the Philippines, Burma and Japan noted numbness, burning and tingling in their feet which was alleviated by utilizing pantothenic acid. In case studies regarding Pantothenic acid, researchers have found that individuals with a pantothenic acid deprived diet may suffer from:

• listlessness and fatigue
• headaches
• insomnia
• restlessness
• nausea
• vomiting
• abdominal cramping
• intestinal disruptions and numbness
• tingling in extremities
• adrenal issues
• hepatic encephalopathy

All correctable with pantothenic acid treatment. Most  of the research regarding the effects of pantothenic acid deficiency, however, has involved animals rather than humans so it is difficult to fully understand what all the ramifications truly are.

Is Supplementation Necessary

As you can see above there is no naturally rich food sources of pantothetic acid, therefore supplementing Pantothenic acid might be advisable for many individuals in order to get the recommended daily allowance. Pantothenol, a derivative of pantothenic acid, is a more stable form of the vitamin and often used as a source for the vitamin in multivitamin supplements.

Another common form of the vitamin is calcium pantothenate which is commonly used in dietary supplements because as a salt it is more stable than pantothenic acid in the digestive tract which in turn allows for better absorption. Possible benefits of supplementation include reduction of morning stiffness, reduction in the degree of disability and the severity of pain associated with rheumatoid arthritis with doses as low as 2g per day of calcium pantothenate. In other studies regarding the benefits of supplementing this vitamin researchers found that it appears to improve oxygen utilization efficiency and reduce lactic acid accumulation in athletes. The derivative Panthenol is a frequent addition to hair care products as it is thought to promote topically for hair strength and re-growth.

Side Effects Of Pantothenic Acid

There is usually no danger in taking large doses of pantothetic acid. Being water-soluble (like all B vitamins), it is extremely difficult to overdose on pantothetic acid as the body will naturally excrete excess amounts of the vitamin. Extremely large doses may cause diarrhea (but then again that’s true with most supplements).

Final Thoughts

Pantothetic acid is clearly a very important vitamin and while it is usually advisable to get most of your daily nutrients from diet, this is one vitamin where supplementation is a definite option as getting your RDI may be difficult under normal conditions.  Since there is very little danger from supplementing pantothetic acid, this becomes an even more attractive option to ensure that your body’s B5 vitamin needs are taken care of.

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