Nature Knows - Natural Nootropics

Minerals, like vitamins, are essential nutrients that must be consumed as part of a healthy diet. As such, they’re popular supplements—Trisha Sugarek MacDonald, BS, MS, Sr. Director of Research & Development at Bluebonnet Nutrition Corporation, tells WholeFoods that it’s a consistently top-selling category for the brand. “Minerals serve life-sustaining functions in the body, and can support optimal health when supplemented,” she says. It’s an unfortunate fact, she notes, that “the busy, stressful lifestyles of Americans, in combination with the typical Western diet, create the perfect storm for inadequate intake of nutrients, particularly minerals, in the diet.”

Even the healthiest plant-based customer may want to discuss minerals with their healthcare provider: “A paper written by the Nutrition Security Institute in 2006 describes that throughout the world, topsoil mineral content has been depleted,” says Sugarek MacDonald. “This depletion is due to many factors, but particularly erosion, nitrogen fertilizers, and other farming practices. These factors rob the topsoil of mineral content and of soil organisms that contribute to the formation of nutrient-dense crops. Foods grown on soils that are depleted of minerals do not contain adequate levels to maintain human health, meaning that even though Americans are well fed, they are undernourished.”
From the trendy to the overlooked, here’s an update on nine minerals our experts want to help educate consumers on:

Calcium: Everyone is familiar with it—but people are still lacking, and that’s a problem. Calcium provides nutritional support for proper function of the heart, muscle contraction and relaxation, nerve transmission, hormone functions, blood pressure, healthy bones and teeth, and colon health, says Tom Druke, Marketing Director, Human Nutrition and Pharma, at Balchem, providers of Albion Minerals. “Calcium is the most abundant mineral in the human body, with 99% being stored in bone tissue. When levels of calcium in the blood are too low to support metabolic functions, bone reservoirs are plundered. If too much calcium is taken from bone stores, bones and teeth become weak and brittle.” He cites a meta-analysis published in BMJ that included more than 1,500 men and women over 50 years old, which showed that calcium intake increased bone mineral density.

And those over 50 aren’t the only ones who should think about a calcium supplement. “More than 40% of the population do not meet the requirements for calcium from diet alone,” says Sugarek MacDonald. “Those most at risk include older children, adolescents, and women, and some older adults. Supplementation with calcium may be a necessity, depending on diet, lifestyle, and life stage.”

Chromium: Chris Meletis, N.D., Director of Science and Research for Trace Minerals, says that “chromium has become crucial with today’s sedentary lifestyle and the increased consumption of processed foods and access to high carb foods. Way back in the late 1950s, chromium was identified as the active ingredient in brewer’s yeast that has frequently been referred to as the ‘glucose tolerance factor.’ Thus, I routinely educate patients on the role of chromium and the action of insulin.”

Iodine: This mineral is oft-overlooked, according to Cheryl Myers, Chief of Scientific Affairs and Education at EuroPharma, Inc. “Iodine is necessary for thyroid hormone production, and we are in a thyroid crisis. Crops contain up to 50% less iodine than they did in the 1970s. People are also exposed to far more fluoride, chlorine, and bromide than in the past, which compete with iodine in the body. Iodine is necessary for both brain function and healthy metabolism. I recommend three forms of iodine: Potassium iodide is preferred by the thyroid, molecular iodine is very useful for breast and prostate tissue, and sodium iodine, which is the most absorbable form of iodine, which also boosts the absorption of the other forms. We have this formula in our Tri-Iodine.”

Iron: “The prevalence of iron inadequacy assessed by serum ferritin was 8.9% in U.S. children ages 1-5 years, 15.2% in adolescent females ages 12-19 years, and 13.2% in nonpregnant women ages 20-49 years,” says Sugarek MacDonald. This is of high importance for pregnant women and infants: “Because iron content of breast milk is low,” Sugarek MacDonald explains, “the American Academy of Pediatrics recommends that breastfed infants be given 1 mg/kg/day of supplemental iron beginning at four months of age until other foods that are iron-fortified are instituted.”

Magnesium: Settle in; get comfy. Magnesium is one of the trendiest minerals out there—and with good reason: “It’s suspected that over 46% of the general population doesn’t get the dietary magnesium they need to stay healthy,” says Yolanda Fenton, Product Development, Natural Factors. Patrick Sullivan Jr., Chief Entertainment Officer at Jigsaw Health, cites the National Health and Nutrition Examination Survey 1999-2000, which found that 68% of Americans consumed less than the recommended minimum daily intake of magnesium, and 19% consumed less than half the recommended daily intake.

An overview, courtesy of Fenton: “Elemental magnesium is found in high concentrations in our bones, our heart, our muscles, and throughout our network of nerves, but you can also find it working away inside every cell of our bodies.”

Expanding on this, Gene Bruno, Senior Director of Product Innovation at Twinlab Consolidation Corporation, notes that “Magnesium has multiple, evidence-based uses in dietary supplements including applicability for constipation, glucose levels and insulin response, hearing, kidney function, headaches, mitral valve health, memory/cognitive function, bone health, PMS, and healthy blood pressure.”

Perhaps most important, in this day and age: “Magnesium is Mother Nature’s original ‘chill pill,’” says Sullivan. “It’s a massage you can swallow, it’s like yoga in a bottle.” Is a customer looking to up energy? They may want to take stock of their magnesium status: Sullivan says, “The body can’t make ATP without magnesium.”

Nor is that all. “It’s commonly cited that magnesium is involved in over 325 biochemical reactions in the body,” Sullivan notes—“but that number is from the 1950s, and it was a ‘best guess’ by Harvard medical professor Dr. Burt Vallee. More recently, magnesium researcher Morley Robbins has found—based on research—that magnesium is involved in at least 3,751 biochemical reactions.”

Druke adds: “There are many studies showing a significant correlation […]

Read more at wholefoodsmagazine.com

Among all the natural treatments for ADHD — exercise, behavioral therapy, neurofeedback, nutrition changes, and more — eating healthy is one of the most popular among ADDitude readers. The problem? The research is inconclusive, and keeping a close watch on what you and your family eat is incredibly hard.

Nutrition is critical to our well being and health — to our brains and our bodies. But is eating healthy, specifically, a strategy for improving ADHD symptoms like hyperactivity, inattention, and impulsivity? In short, there is limited evidence to suggest so.

Despite a dearth of scientific consensus, implementing an “ADHD-friendly” nutrition plan is among the most popular natural treatment approaches among ADDitude readers, according to a 2017 survey of 4,000 adults and parents of children with ADHD. Roughly one quarter of survey respondents reported that they used dietary strategies ranging from avoiding sugars and artificial colors, to increasing protein, and following an elimination diet to try to treat ADHD symptoms.

Many respondents reported improvements in ADHD symptoms after making nutritional changes, but a great majority noted that changes in diet were only somewhat effective in addressing symptoms, despite their serious attempts to implement an ADHD nutrition plan. Regardless of whether they saw positive results, nearly all survey respondents agreed: Eating healthy is hard, especially when your ADHD brain craves dopamine (i.e. sugar and carbs), when your child is a picky eater, when your appetite is suppressed by other treatments, when your child is sensitive to food textures, when your food budget is limited, when you’re a busy and/or single parent with scant time for grocery shopping, and when life gets in the way.

Popular books and articles offering ‘quick and easy fixes’ do nothing to help when these ADHD realities get in the way. In fact, they can do more harm than good but ratcheting up the guilt:

[ Get This Free Download: What to Eat — And Avoid — to Improve ADHD Symptoms ] “Enforcing an ADHD diet was awful,” one parent wrote. “It became a full time job to plan, maintain, shop for, etc. and there were no positive results to observe.”

One adult reader wrote: “It was very helpful, but medication was still needed to manage behavior, and it was very restrictive and hard to maintain the diet. Small mistakes in eating would ruin all the hard work.”

“It was extremely difficult because the foods we were trying to avoid were the ones she craved and would eat,” another parent wrote. “She had such a poor appetite at times that we would give in just to get her to eat anything.”

It’s true that dietary changes may improve symptoms in some cases, but eating healthy is not a guaranteed cure for ADHD by any stretch. Research confirms that nutrition is no substitute for medication and other proven therapies. Eating Healthy by Cutting Sugar

Reducing sugar consumption was the most commonly-used approach by surveyed adults with ADHD and the second most common among caregivers. Many people with ADHD believe that sugar causes hyperactivity, inattention, and sluggishness, though the science here is thin.

“Sugar increases my fidgeting and my inability to pay attention,” wrote one adult survey-taker. Another said, “I have noticed a sharp decrease in my ability to focus when I drink beverages with processed sugar.” Parents of children with ADHD observed that consuming too much sugar contributed to their kids’ poor focus, and triggered hyperactivity, irritability, and “off the rails” behavior.

Some ADDitude readers found that decreasing sugar intake made a significant improvement in ADHD symptoms. Lowering sugar “keeps my energy levels even,” one person wrote, “which allows me to have sustained focus and concentration.” One parent reported that “limiting sugar helps with [my child’s] moodiness and impulsivity.”

[ Click to Download: Your Free Guide to Delicious (and ADHD-Friendly!) Eating ]

Many people who cut back on sugar in their diets often replace it with artificial sweeteners, but this was not the case with a lot of those surveyed. Instead, they avoided artificial sweeteners for the same reasons they avoided sugar. “I had better focus and better sleep after removing artificial sweeteners,” one person explained.

The hard reality of cutting sugar, however, was yet another struggle: “Sugar is a struggle to cut out,” one parent wrote to ADDitude . “Eliminating it makes my child very unhappy.”

“Too hard to stay off sugar now — but will retry someday,” an adult survey-taker wrote.

“It is very difficult for my child to stay away from sugar, but I definitely see behavioral changes when he has sugar” another parent wrote.

What Does Research Say About Sugar and ADHD?

Though many of the adults and caregivers surveyed seem convinced of sugar’s detrimental effects on ADHD symptoms, research on the topic is less black and white.

While some studies 1 2 in the 1980s and 1990s found a link between sugar intake and hyperactivity, most were unable to show causality between sugar intake and hyperactivity in children. 3 4

Researchers even found in one study that parents rated their children as more hyperactive when told they were given sugar, regardless of whether they actually ate any sugar. 5 A 2011 study, moreover, examined available research and concluded that “the inability to document an effect of added sugars on hyperactivity…has largely discredited the sugar hypothesis of ADHD.” 6

This is not to say that sugar doesn’t have an effect on the body. It is well documented that diets high in excess sugar are associated with a greater risk of illnesses and unhealthy outcomes, including cardiovascular diseases, weight gain, diabetes and more 7 . Keeping sugar intake at healthy levels, therefore, is beneficial for all. Eating Healthy by Increasing Protein

Protein is an essential macronutrient for healthy functioning of mind and body, one that is important to growth and development in children.

Many ADDitude readers who were surveyed reported that protein consumption optimizes the brain and sustains energy levels through the day. One survey respondent said that increasing protein consumption kept her child’s “extreme reactions more even.” Another parent noted that […]

Read more at www.additudemag.com

The myelin sheath helps insulate the nervous system and is vital for optimal cognitive function and brain health. Read on to learn more about its purpose and diseases associated with its loss or dysmyelination . What Is the Myelin Sheath?

The myelin sheath is a cover made out of fats and proteins that wraps around the axons (projection) of nerve cells. It insulates neurons so they can send electrical signals faster and more efficiently. This supports brain health and nervous system function [ 1 , 2 ].

Here are some quick facts about myelin: About 80% fats/cholesterol and 20% proteins.

Considered an outgrowth or extension of a type of glial cell (oligodendrocyte – CNS, Schwann cell – PNS).

Continues to grow throughout adolescence and even into our early 20s.

Myelinated axons are white in appearance, hence the term “white matter” of the brain.

Function

Myelin improves the conduction of action potentials, which are needed to send information down the axon to other neurons [ 3 ].

The myelin sheath increases the speed of impulses in neurons. It facilitates conduction in nerves while saving space and energy [ 1 ].

Myelin helps prevent the electrical current from leaving the axon. It allows for larger body sizes by maintaining efficient communication at long distances.

When babies are born, many of their nerves lack mature myelin sheaths. As a result, their movements are jerky, uncoordinated, and awkward. Scientists think that, as myelin sheaths develop, movements become smoother, more purposeful, and more coordinated [ 4 , 5 ].

Research suggests that myelination might improve children’s cognitive performance improves as they grow and develop [ 6 ].

Additionally, when a peripheral fiber is severed, the myelin sheath provides a track along which regrowth can occur [ 7 ].

The myelin sheath enables neurons to conduct action potentials, increasing the speed of their transmission. When Does Myelination Stop?

Researchers think that myelination occurs most significantly during childhood, but some brain imaging studies suggest it may continue until 55 years of age and possibly even throughout life [ 8 ]. Oligodendrocytes vs. Schwann Cells

Oligodendrocytes and Schwann cells are types of cells that produce, maintain, and repair myelin [ 9 ].

Schwann cells normally produce myelin in peripheral nerves (outside the brain), but can enter the brain when needed [ 9 ].

On the other hand, oligodendrocytes are found solely in the brain. They are responsible for the formation of new myelin in both the injured and healthy adult brains [ 9 ]. Symptoms and Conditions Linked With Myelin Loss or Damage

Demyelination refers to myelin damage or loss. It disrupts signals between neurons and may result in a diverse range of neurological symptoms. These depend on whether peripheral (outside the brain) or central (in the brain and spinal cord) neurons are affected, and to what extent [ 10 ].

Symptoms differ from patient to patient and have different presentations, depending on the specific demyelinating disorder. The most common demyelinating disorder affecting the central nervous system is Multiple Sclerosis [ 10 ].

Thus, symptoms shown here are commonly associated with demyelinating disorders. This list is not exhaustive. The most important step is to see your doctor or other health care professional to get an accurate diagnosis and treatment [ 11 ]. Blurred vision that may affect only one eye

Double vision

Loss of vision/hearing

Odd sensation in legs, arms, chest, or face, such as tingling or numbness (neuropathy)

Muscle weakness

Cognitive dysfunction, including speech impairment and memory loss Heat sensitivity Loss of dexterity Difficulty coordinating movement and/or balance Difficulty controlling bowel movements and/or urination Fatigue Tinnitus Symptoms of demyelinating disorders include complex visual and sensory changes that vary from person to person depending on the underlying cause.Multiple sclerosis is the most common demyelinating disorder. The cause of multiple sclerosis is unknown, though many contributing factors have been proposed [ 10 ].The following are more rare types of demyelinating disorders [ 10 , 12 ]: Acute disseminated encephalomyelitis Acute hemorrhagic leukoencephalitis Neuromyelitis optica Chronic inflammatory demyelinating polyneuropathy Central pontine myelinosis Inherited demyelinating diseases such as leukodystrophy Charcot-Marie-Tooth disease Adrenoleukodystrophy and adrenomyeloneuropathy Leber hereditary optic neuropathy Progressive multifocal leukoencephalopathy The exact cause of many demyelinating disorders is often an enigma. Science suggests that certain primary demyelinating disorders develop after a viral infection or vaccination against viral infection [ 10 ].Some researchers hypothesize that this might be because a virus or another substance somehow triggers the immune system to attack the body’s own tissues (autoimmune reaction). The autoimmune reaction results in inflammation, which damages the myelin sheath and the nerve fiber under it [ 10 , 12 ].However, this hypothesis holds only for specific, rare demyelinating disorders [ 10 , 12 ].HIV infection can also cause white matter abnormalities, including myelin damage [ 10 ].Multiple sclerosis is the most common demyelinating disorder. It causes progressive loss of the myelin sheath.The following are some genetic disorders of myelin [ 13 , 14 ]: Adrenoleukodystrophy Tay-Sachs disease Niemann-Pick disease Gaucher disease Hurler syndrome Canavan disease Charcot-Marie-Tooth disease Krabbe’s leukodystrophy Phenylketonuria Aside from demyelinating disorders, limited studies have linked the following disorders to white matter or myelin loss or damage: Nutritional deficiencies (such as B12 deficiency) [ 22 ] According to some theories, reduced white matter in the brain is a contributing factor to some brain-related conditions. Also, scientists think that certain conditions are caused by white matter reductions. At other times, science suggests that specific conditions themselves may cause white matter reduction [ 27 ].However, many of these links are purely investigational and lack large-scale human data as support.Additionally, the majority of studies that focused on these conditions dealt with associations only, which means that a cause-and-effect relationship hasn’t been established.For example, just because depression has been linked with altered white matter (made up of myelin) in certain brain areas doesn’t mean that depression is caused by myelin damage. Data are lacking to make such claims.Also, even if a study did find that poor myelination contributes to depression, myelin is highly unlikely to be the only causative […]

Read more at selfhacked.com