Disclaimer: This article is not a recommendation or endorsement for any of the substances mentioned throughout this post. Many substances mentioned below are purely investigational, and have not yet been proven or officially approved for effectiveness in increasing motivation in healthy human users. We have written this post for informational purposes only, and our goal is solely to inform people about the science behind these compounds’ effects, biological mechanisms, and potential health applications. None of the information in this post should ever be used to replace conventional medical care or treatment — and always be sure to discuss any new supplements with your doctor first!

Natural Approaches to Boosting Motivation

Before we discuss some potential motivation-related lifestyle and other factors, it is important to keep in mind that the FDA has not approved any substance or therapy for the purpose of increasing motivation.

None of the information in this post should ever be used to replace conventional medical care. If you think you might be experiencing motivation-related issues, it is important to talk to your doctor first to look into getting an official diagnosis, and to discuss potential treatment options. Also always be sure to discuss any new lifestyle or dietary changes with your doctor first, in order to avoid negative interactions and other potential risks.

With that said, recent research has uncovered some interesting connections between lifestyle, supplements, and motivation. Future research will be needed to determine how safe and effective these strategies might be.

INSUFFICIENT EVIDENCE:

1) Natural Sunlight

Regular exposure to natural sunlight has been associated with many diverse benefits, both physical (biological) and psychological.

Among these benefits, some evidence suggests that sunlight exposure may have several potential effects related to dopamine, the reward system, and motivation in general.

For example, sun exposure has been associated with:

• Increased availability of dopamine receptors (such as D2 and D3 receptors), which may help boost motivation by increasing the brain’s overall level and activity of dopamine [R]
• Triggering the production of the neurotransmitter serotonin, which may boost overall mood and motivation [R]
• Increased levels of endorphins, natural opioids that help relieve stress and improve mood [R]
• Better regulation of the circadian rhythm

The post 7 Lifestyle Changes & Natural Ways to Increase Motivation appeared first on SelfHacked.

What Is 7,8-Dihydroxyflavone?

7,8-Dihydroxyflavone (7,8-DHF) is a flavone found in plants. It was discovered while searching for molecules that imitate the function of brain-derived neurotrophic factor (BDNF) [R, R].

BDNF promotes the growth of neurons and synapses (synaptogenesis) and is very important for normal brain function. Lower amounts of BDNF are observed in diseases such as depression, Alzheimer’s, Parkinson’s, and schizophrenia [R, R, R].

Studies in animals show that 7,8-DHF could potentially help with brain repair, long-term memory, depression, and neurodegenerative diseases. However, studies in humans have not yet begun [R].

Mechanism of Effect

7,8-DHF mimics the effects of brain-derived neurotrophic factor (BDNF) in brain cells by activating tropomyosin-related kinase B (TrkB) receptors, the typical target of BDNF [R].

The therapeutic potential of BDNF is restricted due to its short half-life (less than 10 minutes) and its inability to cross the blood-brain barrier because of its large size. Unlike BDNF 7,8-DHF is able to penetrate the blood-brain barrier and enter the central nervous system (CNS) [R].

7,8-DHF also increases the production of Nrf2. Nrf2 increases antioxidants enzymes such as heme oxygenase 1 (HO-1) and also enzymes that repair DNA (8-oxoguanine DNA glycosylase-1 – OGG1) [R, R].

Antioxidant Activity

7,8-DHF rescues cells from damage and death caused by oxidative stress [R].

Cells do not need to have the TrkB receptor to be protected [R].

In this case, 7,8-DHF:

• Removed reactive oxygen species (ROS) [R].
• Increased Nrf2. This increases the production of several antioxidant enzymes [R, R, R].
• Increased glutathione (GSH), glutathione peroxidase (GPx), and superoxide dismutase (SOD) levels [R].

R13 in Alzheimer’s Disease

Because of the relatively low apparent bioavailability of 7,8-DHF (about 5% in mice), researchers are currently developing prodrugs that can be converted to 7,8-DHF once inside the

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What is Celastrus Paniculatus?

Celastrus paniculatus, also known as black oil plant, jyothismati, or malkanguni is a wild shrub native to India, Taiwan, and Southeast Asia. According to traditional Ayurvedic medicine, Celastrus oil is believed to help treat various health conditions, such as asthma, arthritis, gout, brain dysfunction, and leprosy [R, R, R].

This plant is also referred to as the “elixir of intellect” or the “elixir of life” in traditional Ayurvedic medicine, due to its supposed benefits to cognition [R].

However, these purported health benefits are only supported by limited animal and cell studies. Currently, no human studies have examined the safety or effectiveness of celastrus.

Bioactive Components of Celastrus Paniculatus

The leaves and seeds of the plant are used medicinally or to prepare extracts or celastrus oil. Celastrus seed oil is most commonly used for its supposed cognitive-boosting properties.

The seeds contain celastrine and paniculatin (alkaloids), which may contain antioxidants. According to some researchers, compounds in the seed extract block acetylcholine esterase, the enzyme that breaks down acetylcholine. This may increase acetylcholine levels in the brain, which potentially could have nootropic effects [R, R].

The main active component of celastrus is unknown. However, the following compounds isolated from the fresh leaves of the plant may be responsible for its health effects [R]:

• Malkangunin
• Celapanin, celepanigin, celapagin
• Tannins
• Flavonoids
• Saponins
• Glycosides
• Cumarines

Snapshot of Celastrus Paniculatus

Proponents

• May help protect the brain
• May improve memory
• May have antioxidant effects
• May reduce inflammation

Skeptics

• No human studies available
• May have antifertility effects

Potential Health Benefits

Animal & Cell Research (Lacking Evidence)

No clinical evidence supports the use of celastrus for any of the conditions listed in this section. Below is a summary of the existing animal and cell-based research, which should guide further investigational efforts. However, the studies listed below should not be interpreted as supportive of any health benefit.

The post 7 Celastrus Paniculatus Uses + Side Effects & Dosage appeared first on SelfHacked.

What Is Ginkgo Biloba?

Ginkgo biloba, known as gingko or maidenhair tree, is the only living species of the division Ginkgophyta, all the other members of which have gone extinct. For this reason, it has been referred to as a “living fossil”. Native to China, its seeds have been used in traditional medicine for thousands of years and occasionally eaten when cooked [R].

Ginkgo leaf extract has historically been used to treat a variety of ailments and conditions including asthma, bronchitis, and fatigue. Ginkgo extracts are also used in skin products [R].

EGb 761 is a standardized extract of Ginkgo biloba leaves with antioxidant properties as a free radical scavenger. It was developed by Dr. Willmar Schwabe Pharmaceuticals and has been available in Europe as a herbal extract since the early 1990s [R].

In Norway, ginkgo leaf extract products are approved by the Norwegian Medicines Agency to improve blood circulation [R].

Snapshot

Proponents

• Antioxidant
• May improve cognitive function and reduce cognitive decline
• May improve blood flow and prevent blood clots
• May help with anxiety, depression, and schizophrenia
• May help with eye and hearing problems
• May improve skin appearance
• May help with diabetes and its complications

Skeptics

• Insufficient evidence for several benefits
• May cause bleeding and interact with anticoagulant and anti-platelet medication
• Not safe for pregnant and breastfeeding women
• Nuts and seeds are toxic

Health Benefits

Possibly Effective for:

1) Brain Function

Healthy People

In 4 trials on over 200 healthy young volunteers, ginkgo extract improved sustained attention (but not speed of attention), pattern recognition, and performance in subtraction tasks. However, only its acute administration was effective

The post 15 Ginkgo Biloba Benefits & Side Effects appeared first on SelfHacked.

What is Centrophenoxine?

Centrophenoxine, also known as Lucidril and Meclofenoxate, is one of the earliest and most studied nootropics, or so-called “smart” drugs.

Originally developed in 1959, this drug has been studied for its potential to help age-related brain disorders, such as Alzheimer’s and dementia. It is also used by healthy people to enhance memory and cognitive function and improve overall brain health [R, R, R, R, R, R].

Centrophenoxine is a combination of two chemicals:

• Dimethyl-aminoethanol (DMAE), which is a natural substance found in some foods (fish, seafood) and in small amounts in the brain. It is a source of choline, and is believed to have stimulating effects on the brain [R].
• Parachlorphenoxyacetic acid (pCPA), a synthetic version of plant growth hormones called “auxins” [R].

Mechanisms

DMAE is the main active component in this drug. Normally, DMAE doesn’t cross the blood-brain barrier very well – however, in the form of centrophenoxine, some studies suggest that it can cross the blood-brain barrier and enter the brain effectively [R, R, R].

Once it is absorbed in the body, a portion of centrophenoxine breaks down into DMAE and pCPA in the liver. DMAE is then converted to choline, while the remaining centrophenoxine circulates throughout the body [R, R].

Although its precise mechanisms are still being actively studied, some early research has suggested a variety of potential mechanisms that may be responsible for some of centrophenoxine’s effects.

Some of these proposed mechanisms include:

• Increasing acetylcholine in the brain. This is a major neurotransmitter that is believed to be essential for cognitive functions such as memory and learning [R, R].
• Reducing lipofuscin. Lipofuscin is a waste product that builds up in cells (including brain cells) as we age. This is the same waste product that causes brown liver spots on the

The post Centrophenoxine: Potential Uses & Side-Effects appeared first on SelfHacked.

However, although substance P is important for survival, excess levels are harmful and can lead to a variety of diseases. Read more to learn about what conditions are associated with high and low levels of substance P and how to increase and decrease it.

What is Substance P?

Substance P was first isolated from horse brain and gut extracts in the 1930s as a mystery substance with strong blood pressure-lowering and smooth muscle contractile properties [R].

Because it was in powdered form, it was named substance P (“P” for powder) [R].

Today, it is fully recognized as a neurotransmitter that is widely dispersed throughout the body, with high levels in the brain, gut, and spinal cord [R, R].

Function

Because of its broad distribution in the body, substance P influences a diverse range of functions. It also amplifies or excites most cellular processes [R].

Substance P is involved in:

• Pain perception [R]
• Emotional behavior [R]
• Stress [R]
• Nausea and vomiting [R]
• Inflammation [R]
• Smooth muscle contraction [R]
• Saliva production [R]
• Blood cell formation [R]
• Wound healing [R]
• Allergy [R]

Most actions of Substance P’s binding to NK-1 (neurokinin receptor subtype) receptors mediate its actions. The receptors are found in a variety of cell types (e.g., neurons, muscle cells, immune cells) [R].

The cell quickly takes NK1 receptors back up after substance P binding. The cells remove and break down substance P, while NK-1 receptors are recycled to the cell membrane [R].

Substance P and the NK-1 receptor have been extensively researched for their role in a variety of diseases [R].

Drugs that block Nk1 receptors have been used to treat mood disorders (depression, anxiety, and stress), nausea from chemotherapy, rheumatoid arthritis, and inflammatory bowel disease [R, R].

Activation

Substance P levels are increased in stressful or anxiety-provoking situations [R].

Stressful stimuli like heat and pain trigger the release of substance P from sensory nerve endings. The amount of its release

The post 7 Proven Roles of Substance P & Its Associated Diseases appeared first on SelfHacked.

What Is Hordenine?

Hordenine, otherwise known as N, N-dimethyltyramine, is an alkaloid mainly found in plants used as feed for animals, such as barley. Indeed, its name comes from the Latin name for barley (hordeum) [R].

It is adrenergic, meaning it causes brain cells to release the neurotransmitters epinephrine (adrenaline) and norepinephrine (noradrenaline). These neurotransmitters increase energy and focus and are part of the “fight-or-flight” response [R, R, R].

Several scandals involving racing horses given food containing hordenine to improve their performance have come to light. However, the slight increase in performance caused by hordenine is deemed insufficient to be considered cheating in most countries [R].

This is mainly because hordenine’s effects are short-lived and a very high concentration of hordenine is needed to bring about any noticeable effects [R].

In Canada, however, it is considered illegal and horses are not allowed to eat hordenine-rich diets [R].

Hordenine can be used to measure beer consumption, as hordenine levels in the blood increase significantly following consumption. For instance, a study suggested its use in forensic toxicology [R].

Food Sources of Hordenine

The main sources are:

• Bitter orange [R]
• Barley (more commonly beer brewed from this cereal) [R]

Snapshot

Proponents

• Potential use to enhance alertness, energy, and focus
• Potential use to help with diabetes
• Potential use in skincare products
• Potential use as antimicrobial

Skeptics

• Lack of clinical trials
• Unknown safety profile
• May cause the buildup of other neurotransmitters
• May cause blood pressure fluctuations
• May cause seizures
• May reduce UV protection
• May damage the kidneys
• May test positive for opioids

Health Benefits of Hordenine

Animal and Cell Research Lack of Evidence

No clinical evidence supports the use of hordenine for any of the

The post Health Benefits of Hordenine + Side Effects & Dosage appeared first on SelfHacked.

What is Creatine?

Introduction

Creatine (α-methyl guanidine-acetic acid) is a substance naturally produced in the body from amino acids. Most of it is stored in muscle cells and released during physical activity. Creatine supplements raise muscle creatine stores, which enhances exercise performance and helps build muscles. Creatine food sources include meat and fish [R, R].

Most of the body’s creatine is stored in skeletal muscles (95%) as phosphocreatine; the remainder is found in the brain, kidney, and liver. Phosphocreatine is charged with powerful phosphate groups that release a large amount of energy when the muscles need it. The average person uses about 2 g/day of creatine while athletes and bodybuilders have much higher requirements [R].

Creatine has become one of the most widely used nutritional supplements. It’s one of the best-researched supplements for increasing muscle strength and power in athletes. Less known are its benefits beyond athletic performance, which extend to people with various muscle-wasting and neurological diseases [R].

Snapshot

PROs

• Safely increases muscle mass, strength, and exercise performance
• Reduces post-exercise fatigue
• Great for power training
• Protects the brain

CONs

• Doesn’t impact endurance-type or cardio exercise performance
• High doses may cause stomach discomfort or nausea

Power vs. Endurance Training

While almost every athlete has probably tried creatine at least once in their life, not everyone will experience the desired gains. Creatine is a safe and legal sports supplement but it’s not equally effective for all types of exercise. If you’re wondering when or if you should use creatine, have a close look at your exercise regime and your training goals [R].

Creatine will offer significant gains in strength and performance during high-intensity, short-duration, anaerobic training, i.e. high-power bursts aimed at increasing maximal output [R].

Creatine won’t have an effect on endurance-type, aerobic training, such as long-distance running and swimming. You’ll still see improvements in muscle mass and fatigue if you combine strength training alongside endurance-type sports [R].

To determine when to take creatine and how much you need, you should dive deeper to understand

The post 12 Creatine Benefits + Supplementation, Dosage & Side Effects appeared first on SelfHacked.

What is Phosphatidylserine?

Phosphatidylserine is a phospholipid (a fat molecule attached to a phosphate) and is a major component of all cell membranes. It has particular importance in brain function; people use it as a supplement to improve cognitive function and memory, relieve stress, and more [R].

Phosphatidylserine Health Benefits

Possibly Effective:

1) Cognitive Function

A supplement containing 400 mg phosphatidylserine (PS) increased the speed of mathematical calculations and decreased errors in a clinical trial of 18 young people [R].

It also improved cognitive impairment in three clinical trials of 577 elderly people (at a dosage of 300 mg/day) [R, R, R].

Supplementation with 200-300 mg/day of PS improved memory in three clinical trials with 263 participants (36 children with ADHD and 227 older adults) [R, R, R].

In another clinical trial of 72 people, 300 mg/day of phosphatidylserine with phosphatidic acid improved memory and mood [R].

PS combined with omega-3 fatty acids or Ginkgo biloba extract helped maintain or improve memory in three clinical trials of 158 people [R, R, R].

However, phosphatidylserine, alone or with fish oil, did not improve age-associated memory impairment in two trials of 206 older patients [R, R].

2) Alzheimer’s Disease

Alzheimer’s disease is associated with the accumulation of amyloid beta in the brain. Studies have shown that phosphatidylserine (PS) prevents this accumulation, which could help prevent or slow the progression of the disease [R].

In a clinical trial of 51 people with Alzheimer’s, PS reduced the symptoms and enhanced cognition, with greater results in those with milder impairment [R].

It improved some dementia symptoms in two more studies with 104 Alzheimer’s patients in the early stages of the disease. Its beneficial effects might fade out with time [R, R].

300 mg/day also improved dementia symptoms and behavior in a clinical trial of 42 senile patients [R].

Larger, well-designed clinical trials are needed to confirm the promising beneficial effects of phosphatidylserine on Alzheimer’s

The post 7 Phosphatidylserine Benefits + Dosage & Side Effects appeared first on SelfHacked.

What is Pregnenolone?

Overview

Pregnenolone is a steroid hormone that the adrenal glands, brain, and gonads produce from cholesterol. In the body, it’s considered a precursor of other steroid hormones like testosterone, progesterone, cortisol, and estrogen. That’s why it’s sometimes referred to as a “prohormone” [R, R, R, R].

There’s been some research on pregnenolone in the past decades, mostly in lab animals. Proper scientific evidence is lacking to determine the effectiveness and safety of pregnenolone.

Despite this, some companies advertise pregnenolone as an anti-aging and nootropic compound. It has been marketed for boosting the production of other hormones. Some claim it may make people feel more energetic and youthful. These claims are unsubstantiated.

FDA Status & Warnings

The FDA issued a warning letter to New York-based company called American Hormones for illegally producing pregnenolone [R]. This is a serious violation.

In the letter, the FDA states that pregnenolone is a new unapproved drug since it is not generally recognized as safe and effective for the labeled uses among experts.

What’s more, the company in question purported to be a compounding pharmacy, although they were actually operating as a pharmaceutical manufacturer.

This poses a major risk to public health. Manufacturers that don’t follow laws and regulations sell potentially dangerous, adulterated, and misbranded compounds to consumers.

The same company also made numerous unsubstantiated claims about “bioidentical hormones” such as progesterone.

Is it Banned in Sports?

Pregnenolone is not explicitly listed on the World Anti-Doping Agency (WADA) Prohibited List.

However, all non-approved substances are on the prohibited list [R].

According to the FDA, unapproved drugs like pregnenolone are unsafe and should not be taken for any reason [R, R].

If you are currently taking bodybuilding products that claim to contain steroids, prohormones, SARMs, or other unapproved substances, the FDA recommends that you stop taking them immediately due to the health risks linked with their use.

It’s also a good idea to check the label and quality certificate of any “natural” bodybuilding supplements you may be taking. The FDA considers bodybuilding products in general particularly risky, since they are often laced with illegal substances that have been linked with serious health risks [R].

The FDA also recommends

The post Pregnenolone Uses, Side Effects & Safety appeared first on SelfHacked.

What is Alpha-GPC?

Alpha-GPC (L-alpha-glycerylphosphorylcholine or choline alphoscerate) is a phospholipid essential for brain health. It provides choline for cell membranes and myelin production, and thus nourishes the nervous system [R, R].

Choline from alpha-GPC also builds acetylcholine, a neurotransmitter that maintains your cognitive and muscle functions [R, R].

Natural sources contain only trace amounts of alpha-GCP, but your body can make it from choline. Foods rich in choline include [R, R]:

• Beef liver
• Eggs
• Chicken
• Whole grains
• Soybean

In some European countries, alpha-GPC is a prescription drug for Alzheimer’s disease (Gliatilin, Delecit). In the US, it’s sold as a dietary supplement for memory enhancement. Supplement and drug manufacturers usually derive alpha-GPC from egg or soy lecithin [R, R].

Snapshot

Proponents:

• Boosts cognition
• Helps with dementia
• Enhances athletic performance
• May support stroke recovery

Skeptics:

• May cause headaches and digestive issues
• May increase irritability
• Not safe for children and pregnant women

CDP-Choline vs. Alpha-GPC

Let’s start with the basics. CDP-choline or citicoline is made of choline (with two phosphate groups) and cytidine, while alpha-GPC is made of choline (with one phosphate group) and glycerol. This may sound pretty similar, but it gives rise to some interesting, distinct effects in the body [R].

For one, alpha-GPC raises choline blood levels to a greater extent than CDP-choline. As a result, it has a more powerful impact on age-related cognitive decline and physical performance. Secondly, alpha-GPC may stimulate fat burning and growth hormone production, giving it an edge over CDP-choline among bodybuilders [R, R, R, R, R].

On the other hand, CDP-choline is essential for the production of phosphatidylcholine. It has a broader range of active metabolites and potential benefits on mental health [R, R, R].

How It Works

Alpha-GPC supports the nervous system by boosting acetylcholine and cholinergic activity. It may also raise the levels of other brain-protective messengers such as [R, R

The post Alpha-GPC for Cognition + Benefits, Dosage & Side Effects appeared first on SelfHacked.

What is Citicoline?

Citicoline (cytidine-5-diphosphocholine, CDP-choline) is crucial for the production of phospholipids such as phosphatidylcholine. These molecules build cell membranes and protective nerve coatings in the body [R].

Citicoline is a more complex molecule than regular choline, or even alpha-GPC, but it’s identical to what your brain naturally makes. To avoid confusion, scientists decided to call it “citicoline” when given as a therapy and “CDP-choline” when it’s produced in the body [R].

Once ingested, it releases two compounds: cytidine and choline. After they pass the blood-brain barrier, neurons in the brain use them to make citicoline and other phospholipids [R].

Choline boosts acetylcholine and other neurotransmitters that keep the nervous system running smoothly. The body transforms citicoline into a number of other beneficial compounds. For this reason, citicoline may have more benefits and a better side-effects profile than regular choline [R, R, R].

Snapshot

Proponents:

• Boosts cognition
• Prevents brain damage
• May help with depression and drug addiction
• Supports stroke recovery
• Improves eyesight

Skeptics:

• Most benefits lack stronger clinical evidence
• Long-term use may put a strain on the kidneys
• Not suitable for children and pregnant women

How It Works

Citicoline increases the production of neurotransmitters and cellular building blocks. Besides acetylcholine, it also boosts norepinephrine and dopamine in the brain [R, R].

It can enhance brain blood flow and stimulate mitochondria to produce more energy [R, R, R].

Sufficient levels of CDP-choline preserve phosphatidylcholine and sphingomyelin, which build the protective nerve sheet called myelin. Citicoline also inhibits the inflammatory enzyme phospholipase A2 and boosts the master antioxidant glutathione [R, R].

All in all, citicoline works by balancing neurotransmitters and protecting the nervous system from oxidative and age-related damage [R, R, R].

Dietary Sources

The body makes citicoline from cytidine and choline. The best way to increase the levels of citicoline through food is to consume enough food sources that provide both.

Choline-rich foods include [R,

The post 5 Citicoline (CDP-Choline) Benefits + Dosage & Side Effects appeared first on SelfHacked.

What is DMAE?

DMAE (Deanol, 2-dimethylaminoethanol, or dimethylethanolamine) is a substance that occurs naturally in the brain. Sardines, anchovies, and other seafood contain minor amounts of DMAE, but it’s not considered a nutrient [R].

DMAE is a building block for choline and acetylcholine, two components essential for a healthy brain and nervous system. Doctors used to prescribe it under the trade name Deaner for childhood behavioral problems [R].

This drug is no longer available due to questionable safety and efficacy. Despite the Deaner ban, DMAE is still a popular nootropic; it’s an active ingredient in the cognition-enhancing drug centrophenoxine (Lucidril) [R].

You will also find DMAE in anti-aging and moisturizing skin care products: creams, serums, and lotions.

Snapshot

Proponents:

• May enhance mood and cognition
• May help with attention disorders
• Improves skin appearance and hydration

Skeptics:

• May worsen Alzheimer’s disease and mental disorders
• May cause confusion and muscle cramps
• Not safe for pregnant women
• High amounts may damage skin cells

DMAE Benefits

How It Works

DMAE may provide antioxidant protection and build choline, which is essential for [R, R]:

• Healthy nerves and brain cells
• Heart health
• Fat metabolism

As a choline precursor, DMAE might increase acetylcholine (ACh), a neurotransmitter that plays critical roles in cognition and memory.

However, the impact of DMAE on choline and ACh is complex and not yet fully understood. DMAE raises the blood levels of choline, but it also competes for the same brain transporter. As a result, it may not boost acetylcholine in the brain [R].

Two studies on rats found no difference in ACh brain levels upon DMAE administration [R, R].

On the other hand, drugs containing DMAE may stimulate ACh production and cognition. They likely require other compounds that enhance the uptake and effects of DMAE in the brain [R, R].

Possibly Effective:

The post DMAE Skin & Brain Health Benefits + Dosage & Side Effects appeared first on SelfHacked.

What Is Uridine?

You’ve heard of DNA, the tiny double helix that encodes all of your genes, but have you heard of its sibling molecule, RNA? Where DNA stores your genetic information, RNA (which is short for ribonucleic acid) translates it into proteins.

As another difference, RNA uses a ribonucleotide called uridine (the nucleotide uracil bound to a ribose sugar) to translate the DNA code [R, R].

Besides its role in RNA, uridine helps the body break down sugar for energy. It plays a big role in brain and cognitive function [R, R].

In adults, the liver creates uridine in the form of uridine monophosphate (UMP) and secretes it into the blood. Uridine can also exist as uridine triphosphate or uridine-5′-monophosphate [R, R].

Snapshot

Proponents

• May enhance cognitive function
• May reduce nerve pain
• May protect the mitochondria
• May improve the symptoms of lung diseases
• May help with depression and bipolar disorder
• May improve sleep quality

Skeptics

• Insufficient evidence for all benefits
• Unknown long-term benefits and safety profile
• Not recommended for those with cancer, fibrosis, diabetes, or osteoporosis

Benefits of Uridine

Insufficient Evidence for:

1) Learning & Memory

The brain uses uridine to create CDP-choline, a well-known memory enhancer, and other brain phospholipids. In a study of 17 healthy volunteers who underwent brain imaging, uridine supplements increased their brain levels of phosphoethanolamine (PEtn), an important phospholipid building block [R].

Uridine creates the right environment for increased neuronal plasticity and synapse formation, which may help the brain adapt, learn, remember, and regrow [R, R].

In cell and animal studies, uridine increased neurite outgrowth, a process that helps brain cells grow and regenerate [R, R].

In the same studies, uridine also increased synaptic proteins, small molecules found in the cleft or synapse that brain cells use to communicate. When these proteins drop, synapses get destroyed. Only later do brain cells die and memory problems arise, as in Alzheimer’s disease [R, R,

The post 7 Uridine Benefits + Sources, Side Effects, Stacks & Dosage appeared first on SelfHacked.

What is Acetyl-L-Carnitine?

Amino Acid Fuel

Acetyl-L-carnitine (ALC or ALCAR) is an amino acid that fuels energy production in your cells and supports nerve function. It supplies the acetyl group for burning fats in your mitochondria (fatty acid oxidation) and producing acetylcholine [R, R].

Your muscles and heart tissue stock different forms of carnitine as energy reserves [R].

Foods

Meat and other animal foods contain L-carnitine, but your liver and kidneys can also produce it from two amino acids: lysine and methionine. An enzyme called carnitine acetyltransferase (CRAT) then turns L-carnitine into acetyl-L-carnitine and vice versa [R].

Vegetarians consume less carnitine from the foods they eat, however, they maintain normal carnitine levels in the blood. How? The theory is that vegetarians are able to adapt to diets low in carnitine and absorb it more efficiently [R].

Snapshot

Proponents:

• Combats depression
• Helps with Alzheimer’s disease
• May reverse brain and nerve damage
• Improves fertility and sexual function
• Reduces fatigue

Skeptics:

• May cause stomach upset
• May raise the risk of heart disease
• May suppress thyroid hormones

Who Needs It?

Under normal conditions, your body will produce sufficient amounts of carnitine and acetyl-L-carnitine. However, the following may impair the process and raise your risk of carnitine deficiency [R, R, R, R]:

• Genetic disorders
• Old age
• Kidney and liver disorders
• Antibiotics and drugs for seizures
• Diabetes and obesity
• Long-term fasting or calorie restriction
• Premature birth

Do athletes and bodybuilders need more carnitine? Not quite. However, they might benefit from supplementation because higher levels of l-carnitine in the blood and muscles increase blood flow and oxygen supply, enhancing muscle recovery after exercise [R].

Most people use acetyl-L-carnitine to enhance their cognition and rev up energy levels. Clinical research confirms the benefits of acetyl-l-carnitine for the brain, especially in older people. We’ll cover the main ALCAR benefits below [R].

The post 9 Acetyl-L-Carnitine Benefits + Dosage & Side Effects appeared first on SelfHacked.

What is SAM-e?

SAM-e (S-Adenosyl-L-methionine or AdoMet) occurs naturally in the human body and enables a range of essential metabolic reactions.

It is classified as a supplement in the US and a prescription drug in some European countries. Some people take it for depression, joint and muscle disorders, liver diseases, and more [R, R].

Snapshot

Proponents:

• Helps with osteoarthritis
• Protects the liver
• May help with depression
• May boost cognition
• Potentially safe for pregnant women

Skeptics:

• Harsh on the stomach
• May trigger anxiety and mania
• May interact with different medications

How it Works

As a supplier of a methyl group and organic sulfur, SAM-e drives complex metabolic reactions that control cell growth and lifecycle, inflammation, brain chemistry, and more [R, R].

SAM-e prevents uncontrolled cell division, which is the main feature of cancer cells. It also inhibits MMP, an enzyme involved in cancer progression and inflammation [R].

The brain needs SAM-e to make serotonin, dopamine, and noradrenaline, which support mood, motivation, and overall mental health [R, R, R].

It combats oxidative stress and protects the cells by boosting the production of a master antioxidant, glutathione [R, R, R].

Role in Methylation

The body can produce SAM-e from a sulfur-containing amino acid, methionine. It does this well enough under optimal circumstances, but certain conditions — such as depression, liver disorders, and folate deficiency — may hinder this process [R, R].

Along with folate and vitamin B12, S-adenosylmethionine participates in the one-carbon cycle (shown in the image above). Besides homocysteine metabolism, this cycle [R, R, R]:

• Enables the production of red blood cells
• Supplies energy
• Supports the nervous system
• Maintains mental health and cognition

SAM-e is key to proper methylation in the body.

It keeps the DNA methylated, which may prevent cell mutations. It also methylates amino acids

The post 7 SAM-e Benefits + Side Effects, Dosage & Reviews appeared first on SelfHacked.

What is Lion’s Mane Mushroom?

Lion’s mane is an edible mushroom with medicinal properties. This fungus is known by many other names, including hedgehog mushroom, monkey’s mushroom, bear’s head, old man’s beard, yamabushitake (Japanese), houtou (Chinese) and Hericium erinaceus (its Latin scientific name) [R, R].

It has been used in traditional Chinese and Japanese medicine throughout history. It is also commonly consumed in many other Asian countries such as Korea and India [R, R, R].

Apart from vitamins and minerals, Lion’s Mane also contains some specific compounds such as hericerins, erinacines, erinaceolactones, and specific glycoproteins and polysaccharides [R].

Components and extracts of Lion’s Mane have proven antibiotic, anticancer, neuroprotective, fat- and glucose-lowering effects. This mushroom also protects against stomach ulcers, improves anxiety, cognitive function, and depression, and has anti-fatigue and anti-aging properties [R, R].

All of these beneficial effects are based on three important properties of this mushroom: it decreases inflammation, acts as an antioxidant, and stimulates the immune system [R].

Mechanisms in Cell Studies

Lion’s Mane can both increase and decrease pro-inflammatory cytokines depending on the context.

In cell studies, under different conditions, lion’s mane:

• Increased [R] and decreased TNF [R, R, R, R, R, R].
• Increased [R] and decreased IL-1beta [R, R].
• Increased [R, R] and decreased NF-κB [R, R, R].
• Increased [R] and decreased NO [R, R, R, R].
• Increased IL-12 [R], IFN-γ [R] and activated NK cells [R].
• Decreased IL-6 [R, R, R] and IL-8 [R].
• Increased IL-10 [R].
• Increased iNOS [R], LXA4 [R],

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What is Choline?

Choline is a nutrient we all require for optimal health. Although the body makes some, we need to get choline from a diet to avoid deficiency. You will sometimes find choline classified as a vitamin B, but it doesn’t actually belong to this group [R].

Choline plays key roles in [R, R]:

1. Cellular health: builds phospholipids that give structure to cell membranes
2. Brain and nerve health: builds acetylcholine, a neurotransmitter essential for cognition, movement, and other vital functions
3. DNA production: along with folate and vitamin B12
4. Signaling: builds molecules that act as cell messengers
5. Heart health: helps remove homocysteine, which raises the risk of heart disease

Snapshot

Proponents:

• Helps prevent fatty liver
• May improve cognition
• Supports fetal development
• May help with asthma
• Safe for children and pregnant women

Skeptics:

• Can cause fishy odor and nausea
• May not improve mental health and athletic performance
• May not help with movement disorders
• May be associated with heart disease and some cancers

Choline Foods & Deficiency

Daily Needs

The Institute of Medicine has recently acknowledged choline as an essential nutrient. They recommend the following daily intakes [R]:

• Adult men: 550 mg/day
• Adult females: 425 mg/day
• Pregnant women: 450 mg/day
• Nursing women: 550 mg/day

These are in line with adequate daily intakes developed by the National Institutes for Health (NIH) [R].

Deficiency Symptoms and Risk Groups

Most people don’t get enough choline in their diets. Possible symptoms of choline deficiency include [R, R, R, R, R, R]:

• Poor memory and focus (cognitive dysfunction)
• Liver problems (including fatty liver)
• Mood imbalances
• Muscle fatigue
• Lower endurance in athletes

Luckily, the typical symptoms are rare, despite the widespread lower intake. This is likely due to the ability of our liver to make certain amounts of choline [R].

Groups of people at a higher risk of

The post Choline: Food sources, Benefits, Side Effects & Deficiency appeared first on SelfHacked.

Vitamin D Status & Reproductive Health

Vitamin D or the “sunshine vitamin” is an essential fat-soluble vitamin.

The body naturally makes vitamin D when exposed to sunlight. Getting regular, moderate sun exposure is a safe way to maintain normal vitamin D levels during the summer months.

Vitamin D is also found in certain foods, such as fatty fish like salmon and sardines. Additionally, many vitamin D supplements are available on the market.

The recommended daily intake of vitamin D for children above 1 year old and adults up to 70 years old is 600 IU. The recommended intake stays the same for pregnant and breastfeeding women. Newborns and babies require at last 400 IU/day until 12 months [R].

Remember to talk to your doctor before supplementing, especially if you are pregnant, breastfeeding, or trying to conceive!

Vitamin D in Pregnancy

Snapshot

• Required at 600 IU/day for general health
• Women with dark skin or wearing concealing clothes are at a greater risk of deficiency
• Some doctors may screen pregnant women at risk of deficiency
• Deficiency during pregnancy may impair bone health in both the mother and baby
• Most experts consider doses up to 4000 IU/day safe in vitamin D-deficient pregnancies

Who is at Risk of Deficiency?

According to some estimates, vitamin D deficiency was high in a diverse group of women during pregnancy, affecting 97% of African Americans, 81% of Hispanics, and 67% of Caucasians. Mothers with dark skin or wearing concealing clothes are at great risk of vitamin D deficiency (R, R, R).

Health Effects of Deficiency

Deficiency during pregnancy may affect both the mother and the baby.

Studies propose deficiency could lead to bone loss and osteomalacia in the mother. In newborns, it may cause impaired growth, bone, and enamel formation. Limited evidence suggests deficiency may also increase the risk of type 1 diabetes, asthma, and schizophrenia in newborns, though solid data are lacking to back up these findings (R, R, R, R, R).

A couple of studies have linked vitamin D deficiency during pregnancy with:

• An increased risk of preeclampsia, the leading cause of maternal and neonatal morbidity and mortality (R,

The post Is Vitamin D Safe for Fertility, Pregnancy & Breastfeeding? appeared first on SelfHacked.