This article is for informational purposes only. The current coronavirus outbreak is an ongoing event, and details may change as new information comes to light. No adequate or FDA-approved products are yet available to treat or prevent COVID-19 infection.

Selenium & Immunity

Selenium deficiency impairs immune function. Selenium supplementation stimulates the immune system, even in people who are not deficient. Lymphocytes of people who supplemented with selenium (200 µg/day) were more active and efficient at destroying foreign invaders and tumor cells [R].

Activated immune cells have an increased need for selenium and its amino-acid bound form (selenocysteine), according to recent studies [R].

Selenium supplementation may help divert the immune response away from the Th2-type and promote the Th1-type, which protects against asthma, allergic reactions, viral infections, and cancer [R].

Antiviral Effects of Selenium

The severity of Viral Infections

Lack of selenium can set off the immune system and cause even harmless viral infections to progress and become dangerous. Scientists have observed this phenomenon for influenza and coxsackievirus [R, R, R, R, R, R].

Interestingly, one variant of coronavirus isolated from a selenium-deficient region (Hubei province) was more similar to human SARS-CoV-1 than the variant from a selenium-adequate region (Guangdong province). SARS-CoV-1 is a form similar to COVID-19 (SARS-CoV-2) that also causes respiratory complications [R, R, R].

Selenium supplementation may have antiviral effects, especially in deficient people, whose nutritional status may impair the immune response [R, R].

Respiratory Viruses

A study of 40 people linked selenium deficiency with flu infection and pneumonia [R].

In a clinical trial on 75 children with lower respiratory diseases caused by respiratory syncytial virus (RSV), selenium supplementation promoted a faster recovery [R].

Mice taking supplemental selenium and infected with H1N1 influenza had 3x lower death rates than those that were selenium-deficient [R].

Selenium supplementation reduced inflammation (measured as TNF-α levels) and damage to the lungs and spleen in mice infected with porcine circovirus [R].

In chicken challenged with the avian flu virus, dietary selenium supplementation reduced viral multiplication and increased antiviral defense [R].

In chicken, the

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This article is for informational purposes only. The current coronavirus outbreak is an ongoing event and certain details may change as new information comes to light. No effective or FDA-approved products are currently available for the treatment of the new coronavirus (also known as SARS-CoV-2 or 2019-nCoV), although research is still ongoing. For now, the best preventive measures you can take against COVID-19 are standard precautions, including social distancing, hand washing, and avoiding touching your face.

The Importance of Iron Amid COVID-19

Iron In Health & Disease

Iron (Fe) is an essential element. Your body needs iron to [R, R, R, R, R, R]:

• Mount an effective immune response
• Build resistance to infections
• Produce red blood cells and energy
• Transport oxygen in the blood and muscles
• Protect cells against free radical damage, as a part of antioxidant enzymes (including catalases)

Because of these powerful roles, low iron levels can have detrimental health effects. On the other hand, excessive levels of iron can trigger reactive oxygen species that damage tissues and DNA [R, R].

Therefore, it’s important to keep iron levels in balance.

Nearly 60% of iron inside the body is incorporated into hemoglobin, 10% into myoglobin, while the remaining 20 – 30% of iron is bound to special proteins like transferrin and ferritin. These proteins prevent free iron from causing oxidative damage in the body [R, R, R, R, R, R, R].

With this in mind, let’s take a look at one COVID-19 case that hints at the importance of iron balance amid the current pandemic.

A Case of COVID-19 Affecting Nerves & Iron Levels

The case outlined below is from a preliminary report (so-called preprint) that should be taken with a grain of salt since it is still awaiting publication. Findings from preprints remain inconclusive, unvalidated, and medically uncertain until they undergo peer review.

Scientists in China’s Hubei province, where the new coronavirus likely originated from, reported a case of an infected patient with inflammatory nerve problems and low iron levels [R].

The

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This article is for informational purposes only. The current coronavirus outbreak is an ongoing event and certain details may change as new information comes to light.

Do B Vitamins Have a Role in the COVID-19 Pandemic?

The various B vitamins play many important roles in the body, including several key effects in the immune system. This has led some researchers to evaluate their impact on infections [R, R].

However, there is currently no evidence that B vitamins can treat or prevent the ongoing coronavirus pandemic.

Previous research has shown that the different B vitamins may stimulate the immune system and help protect against certain infections, but the evidence has mostly been inconclusive [R, R, R].

Overall, the best preventive measures you can take against COVID-19 are basic standard precautions, including social distancing, hand washing, and avoiding touching your face.

Why Your Immune System Needs B Vitamins

There are many types of vitamin B, which all have unique functions in the body. Some of the B vitamins that may have important effects on the immune system include:

• Vitamin B1 (thiamine) [R]
• Vitamin B3 (niacin, nicotinamide) [R, R, R]
• Vitamin B5 (pantothenic acid) [R, R]
• Vitamin B6 (pyridoxine, pyridoxal) [R, R]
• Vitamin B9 (folate, folic acid) [R]
• Vitamin B12 (cyanocobalamin, methylcobalamin) [R, R]

Research suggests that B vitamins affect the immune system in several ways, such as:

• Increasing the number of T cells [R]
• Promoting the activity of macrophages, a type of white blood cell [R]
• Activating antimicrobial peptides [R]
• Helping the immune system recognize bacteria [R]
• Maintaining the effectiveness of natural killer cells [R]

Research on B Vitamins & Infections

Research on B vitamins and their effect on infections is limited, but there are a few studies that may give us some insight.

For example, a study looking at almost 2,500 Indian children found that the group with the lowest vitamin

The post Can B Vitamins Help Fight Coronavirus (COVID-19)? appeared first on SelfHacked.

This article is for informational purposes only. The current coronavirus outbreak is an ongoing event and certain details may change as new information comes to light.

What Role Can Vitamin E Play In COVID-19?

First off, there is no evidence that vitamin E can prevent or treat coronavirus. The 2019 coronavirus (also known as SARS-CoV-2 and 2019-nCoV) is extremely recent and we are still lacking robust studies on it. No effective or FDA-approved products are yet available.

At the same time, doctors are in need of general supportive and preventive measures for COVID-19, the disease caused by the 2019 strain. Hospitals around the world are faced with COVID-19 patients who also suffer from various chronic diseases that increase their chance of dying [R].

Staying healthy seems to be more important than ever.

To maintain good health, we need to get plenty of nutrients from food. Vitamin E intake may be problematic in the US, but the data are conflicting [R].

Some estimates that rely on surveys suggest that over 90% of the US population don’t get adequate amounts of dietary vitamin E [R, R, R].

On the other hand, national reports that rely on vitamin E blood levels say otherwise. According to them, under 1% of the US population aren’t consuming enough vitamin E. Experts say more high-quality analyses are needed to determine how big of a concern vitamin E intake is for Americans [R].

To stay on the safe side, it’s a good idea to be mindful of your diet. Be sure to include healthy vitamin E-rich foods, as your immune system needs this vitamin.

Vitamin E is also considered a general supportive treatment for coxsackievirus and bovine coronavirus in states of deficiency. There’s no evidence that it can do the same for patients infected with the new coronavirus, though [R].

Coxsackievirus is a distant relative of the 2019 coronavirus. Bovine coronavirus, on the other hand, is somewhat of a closer relative. It has been around for a while, infects cows, and there’s a vaccine against it [R].

The best preventive measures you can take against 2019-nCoV are those of standard care: stay at home, wash your hands, and avoid touching your face.

Why Your Immune System Needs Vitamin E

The primary function of vitamin E is to combat oxidative stress by getting rid

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Cod Liver Oil Side Effects & Precautions

A high intake of cod liver oil has been associated with some health risks. Because the link was often found in cohort studies, this doesn’t necessarily mean that cod liver oil caused these conditions.

However, caution is advised, particularly in sensitive populations (children, pregnant women, the elderly, and critically-ill).

Additionally, cod liver oil supplements have not been approved by the FDA for medical use. Supplements generally lack solid clinical research. Regulations set manufacturing standards for them but don’t guarantee that they’re safe or effective. Speak with your doctor before supplementing.

1) Vitamin A and D Ratio Imbalance

Some researchers oppose the use of cod liver oil due to a risk of vitamin A overdose with vitamin D deficiency. While this ratio imbalance may explain the discrepancy between data on cod liver oil’s effect on bone mineral density, the vitamin A content in cod liver oil was recently reduced by 75% in Norway [R].

2) Thyroid Cancer Concerns

A study of 60,000 Norwegians associated the consumption of fish and cod liver oil with an increased incidence of thyroid cancer. Since thyroid follicle cells are sensitive to vitamin D, the improper ratio of vitamin A to D is a possible factor [R, R].

3) High Blood Pressure During Pregnancy

A study of 549 pregnant women associated slightly higher intakes of the omega-3 fatty acids found in cod liver oil (more than 0.87 g/day or 1 tsp/5 mL of cod liver oil) in the early stages of pregnancy with an increased incidence of high blood pressure. The dosage associated with the lowest risk was 0.10 – 0.87 g/day (or 0.6-5.0 mL of cod liver oil) [R].

4) Bone Weakness

A study of over 3,000 women in Norway associated cod liver oil intake during childhood with lower bone mineral density. The authors speculated that a decrease in vitamin A levels in cod liver oil may prevent this effect, as high vitamin A level increases the risk of bone fractures [R, R, R, R].

However, multiple studies came to opposite findings. This might be due to a recent reduction in vitamin A levels in cod liver oil, which may help restore the balance between vitamin A and vitamin D [R, R

The post Is Cod Liver Oil Good For You? Side Effects & Safety Data appeared first on SelfHacked.

What Is Sarsaparilla?

Plant Definition & Its Many Varieties

Sarsaparilla is the common name of a climbing plant genus called Smilax. Sarsaparillas grow well in warm and tropical regions, especially Mexico, Honduras, Jamaica, and parts of the United States. Some varieties thrive in Southeast Asia and Australia. The main species are [R+]:

• Honduran or Jamaican sarsaparilla (Smilax ornata)
• Mexican sarsaparilla (Smilax aristolochiifolia)
• Chinaroot (Smilax glabra or Smilax china)
• Sweet or Australian sarsaparilla (Smilax glyciphylla)
• Mediterranean sarsaparilla (Smilax aspera)
• Canary sarsaparilla (Smilax canariensis)

Indigenous North American people used Honduran and Mexican sarsaparilla for arthritis and skin problems such as psoriasis, eczema, and allergic reactions.

The first European explorers introduced the plant to Europe in the 16th century. They considered it a safer alternative to mercury, which was used back then for syphilis.

Note: It’s important not to confuse true sarsaparilla with other plants also called sarsaparilla such as Indian (Hemidesmus indicus) and wild (Aralia nudicaulis) sarsaparilla. Although their roots are also used in traditional medicine, these plants are not even related to sarsaparilla and their compositions are totally different [R, R].

Traditional Uses

In the 19th and early 20th century, sarsaparilla was used to “purify blood,” reduce water retention, and promote sweating. Additionally, it was considered a remedy for [R]

• Leprosy [R, R, R]
• Syphilis and other STDs [R, R, R]
• Rheumatism [R]
• Diabetes [R+]
• Weight loss [R+]

Chinaroot – the sarsaparilla most commonly used in China – has been used since the 1960s for some similar indications. It was also thought to clear vaginal and sexually transmitted infections, as well as tuberculosis and scabies. Aside from these, the root was used to improve [R+]:

• Limb

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Grape Seed Extract Side Effects & Safety

Overview

Grape seed extract is a concentrated source of antioxidant polyphenols from grape seeds [R, R, R].

Supplement manufacturers usually source grape seeds from winemakers, and they extract proanthocyanidins and other healthy components.

For other grape seed products and their uses, check out the FAQ section below.

Reported Side Effects

Grape seed extract was safe in clinical trials, mostly causing side effects at rates similar to placebo. The following side effects have been reported [R, R, R]:

• Headache
• Dizziness
• Tiredness
• Abdominal pain
• Flatulence
• Nausea
• Sore throat
• Dry mouth
• Cough
• Worsening of high cholesterol levels
• Scalp and skin irritation
• Hair thinning
• Allergic reactions

People who are allergic to grapes shouldn’t use grape seed extract.

Animal safety studies suggested that grape seed extract was safe in long-term lab settings, but proper human safety data are lacking [R, R, R].

Effects on the Absorption of Nutrients

Grape seeds and other foods rich in polyphenols may hinder iron absorption. To avoid iron deficiency, don’t take grape seed extract supplements with iron-rich foods (meat, legumes, greens). If you do, you can combine it with vitamin C to improve iron absorption [R, R].

Safety Concerns

Pesticides and yeast toxins have been identified in grape skin, juice, and wine made from grapes in some regions of the world. For example, pesticides were found in most grape juice products produced and sold in Canada. On the other hand, juice and red wine from sold in Brazil contained the yeast toxin called Ochratoxin A [R, R].

These toxins have not been reported to occur in grape seed extract.

Children and Pregnant Women

Children and pregnant and breastfeeding women should avoid grape seed extract because we still lack evidence of its safety in these sensitive groups.

Drug Interactions

Supplement-drug interactions can be dangerous and, in rare cases, even life-threatening. Always consult your doctor before supplementing and let him know about all drugs and supplements you are using or considering.

Although quite safe on its own, grape seed extract may

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What is Colostrum?

Colostrum is a type of milk breastfeeding women produce just after giving birth. Aside from humans, as all breastfeeding mammals also produce this nourishing fluid. It is a diverse mix of nutrients such as carbohydrates, fats, vitamins, minerals, and more [R].

Newborns are vulnerable to diseases as their immune system is still forming. They especially benefit from the antibodies in colostrum, which boosts their immunity, aids immune development, and protects them against infection. Its composition is unique and loaded with growth factors that newborns require for muscle, bone, and cartilage growth and repair [R].

For more about what colostrum is, what it contains, and how it works, check out this post.

Snapshot

PROs

• May enhance immune defense
• May help with leaky gut
• May improve diarrhea in people with a weak immune system
• Potentially boosts exercise performance and reduces infections in athletes
• Mild side effects, if any

CONs

• Conflicting research on some benefits
• Most benefits are limited to newborns or children
• Not suitable for people allergic or intolerant to milk/dairy
• Low-quality colostrum supplements are likely ineffective
• Most supplements have poor bioavailability

Health Benefits of Colostrum

Please note: the health benefits below refer to bovine colostrum (from cows) if not stated otherwise.

Colostrum supplements have not been approved by the FDA for medical use. Supplements generally lack solid clinical research. Regulations set manufacturing standards for them but don’t guarantee that they’re safe or effective. Speak with your doctor before supplementing.

Possibly Effective:

1) Diarrhea

The antibacterial and antiviral properties of colostrum help prevent diarrhea. In two studies with over 750 children, it significantly decreased the number of diarrhea episodes [R, R].

In adults, only hyperimmune colostrum may help prevent diarrhea caused by specific bacteria and viruses:

The post 12 Benefits of Colostrum Powder for Leaky Gut & More appeared first on SelfHacked.

What Is Cordyceps?

Cordyceps is the name for a group (genus) of fungi, all of which are parasites of various insects or other fungi. There are over 750 species of Cordyceps fungi around the world. They primarily grow in South Asia, Europe, and North America [R, R].

With so many mushroom species, it becomes hard to say exactly which one someone is referring to when they talk about “cordyceps.”

The most well-known and studied one is Cordyceps sinensis. In 2007, scientists discovered that this species is unrelated to most of the others and placed it in an entirely new genus (Ophiocordyceps). Although its name has been changed to Ophiocordyceps sinensis, it is still commonly referred to as C. sinensis, or just cordyceps [R, R].

Cordyceps is no typical mushroom. The way it grows in nature has fascinated scientists for a long time and earned it the nickname “caterpillar fungus.”

Namely, the spores of the fungus infect moth caterpillars. These tiny spores then grow into a large fungal mass called mycelium that spreads throughout the insect body, eventually killing the larvae. A thin stalk called a fruiting body then sprouts from the corpse, releases spores, and continues the cycle [R].

In fact, the fungus-caterpillar combination is among the most famous traditional Chinese medicines. It has been used for hundreds of years in tinctures and teas to boost libido, reduce fatigue, and fight lung and kidney diseases [R, R, R].

More broadly, cordyceps is considered a general tonic claimed to increase vitality and longevity. Standardized extracts are even used in medical clinics throughout China and some are classified as drugs [R, R, R].

Cordyceps Sinensis vs. Cordyceps Militaris

While C. sinensis is by far the most valued and studied Cordyceps species, others have also been used for their potential health benefits. Among these, Cordyceps militaris is the most well-known and researched one.

Despite their longstanding popularity and use, few clinical trials have been conducted on either C. sinensis or C.

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What is Lithium?

An Essential Micronutrient

Lithium is an alkali metal. Trace amounts of it are naturally present in various minerals, water, soil, fruits, vegetables, and other plants that are grown in lithium-rich soil [R].

Lithium is classified as an essential micronutrient, which means that all humans require it in small doses for good health [R].

This comes as a surprise to most people. Some scientists think that lithium is an unfairly-overlooked nutrient, in large part because it is associated with high-dose prescription formulations used by doctors to treat bipolar disorder. At high doses, lithium can cause a long list of side effects [R].

We humans have adapted to getting trace amounts of lithium from food and water, and some evidence suggests that getting a bit more can make people more friendly and peaceful. Popular blogs claim that low doses of certain forms of lithium may have a number of potential benefits unrelated to its use as a high-dose pharmaceutical. But what does the science say?

Despite the hype, there is insufficient evidence to determine the effectiveness of lower lithium doses. However, early research shows some promise.

Basic biology suggests that many enzymes, hormones, vitamins, and growth factors require lithium to work. Lithium also appears to support the immune and nervous systems. Additionally, some scientists are currently investigating whether it promotes the regeneration of cells. Some suspect that it might even protect telomeres and prolong lifespan — but this hypothesis remains unproven [R].

Focus on Lithium Orotate

The modern boom of lithium supplements started with lithium orotate.

Currently, lithium orotate is poorly-researched, and its overall safety in human users has not been determined.

Additionally, lithium orotate supplements have not been officially approved by the FDA for any medical use or other health application. Supplements generally lack solid clinical research. Regulations set manufacturing standards for them, but don’t guarantee that they’re safe or effective. Always make sure to speak with your doctor before supplementing with any new compounds.

Availability in the Brain

Some early low-quality studies on lithium orotate suggested that this form of lithium may be better at penetrating the blood-brain barrier, theoretically allowing it to reach higher levels in the

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What is Melatonin?

Melatonin is derived from the amino acid tryptophan and the neurotransmitter serotonin [R].

Melatonin has many important functions in the body, including:

• Influences the circadian rhythm
• Aids the immune system
• Helps eye function
• Reduces oxidative stress
• Promotes sleep
• Controls many cellular events, including synthesis of important molecules
• Protects against radiation

The pineal gland, which is nestled in the brain, makes melatonin. The quantity of melatonin in the blood depends on the time of the day. At night there is 10 to 15 times more melatonin in the blood there is in the day, which helps people sleep [R].

Melatonin is also made by many other organs in the body, especially in the stomach [R].

If sleep is interrupted by blue light exposure at night, melatonin levels decrease drastically. In addition, melatonin levels also decrease with age [R]. However, darkness does not stimulate melatonin production. It simply permits melatonin production [R].

Potential Benefits of Melatonin

Melatonin supplements have not been approved by the FDA for medical use. Supplements generally lack solid clinical research. Regulations set manufacturing standards for them but don’t guarantee that they’re safe or effective. Speak with your doctor before supplementing.

Possibly Effective For

1) Endometriosis

Surprisingly, melatonin has shown promise for reducing pain in endometriosis. In a study of 40 women of reproductive age, 10 mg of melatonin per day reduced pain scores and dysmenorrhea by almost 40% each. Women who took melatonin also used fewer painkillers [R].

2) Blood Pressure

Melatonin plays an important role in the regulation of blood pressure. Activation of its receptors, MT1 and MT2, widens blood vessels, which decreases blood pressure [R].

Like sleep, blood pressure has circadian rhythmicity. It increases in the morning and decreases at night. Melatonin rises at night and decreases in the morning. This indicates that there may be a connection between melatonin and blood pressure [R].

Certain types of hypertension (high blood pressure) are characterized by low melatonin [R].

In patients with type 2 diabetes, 5 mg of melatonin decreased blood pressure levels. However, there is not enough information about how melatonin reduces blood

The post 9+ Benefits of Melatonin for Anxiety, Depression, Gut & More appeared first on SelfHacked.

What is GABA?

Function

GABA is the main inhibitory neurotransmitter in the brain, which means that it functions as the mind’s brakes. It slows down and stops the firing of brain cells and brings the mind to a state of relaxation and calmness [R].

GABA counters the main excitatory neurotransmitter, glutamate. The brain has a smart way to balance activation and relaxation, noise and silence, yin and yang. It does so through glutamate and GABA [R].

We can think of GABA and glutamate in the brain as if on a scale:

As always, balance is key. On the extreme side, studies suggest too much glutamate can cause seizures and mania. But an overly stimulated GABA system, such as from high doses of drugs like Valium, can cause extreme sedation and even coma. In fact, some general anesthetics are hypothesized to bring about a state of deep unconsciousness by enhancing GABA [R, R, R].

One theory suggests that when GABA and glutamate are in harmony, the brain can function optimally [R, R, R, R].

However, many factors can throw this balance off. In our modern, urban world and fast lifestyles, GABA might often take the toll.

Some studies suggest that when the mind is constantly activated, under stress, or anxious, glutamate increases, GABA levels drop, and so does stress resilience. Have in mind that these are complex scientific theories, and GABA is just one part of the equation [R, R, R, R].

Researchers believe that GABA reduces the rate at which neurons fire, which is important for normal, healthy, daily functioning. But it may be especially relevant when neurons in certain parts of the brain become too excited, which has been linked with anxiety, headaches, muscle tension, chronic pain, and Parkinson’s disease symptoms [R, R].

It’s questionable how GABA acts on cognition since it seems to be relaxing, not stimulating. On the other hand, we know that people cannot focus when stressed and anxious. Poor cognition is one of the main symptoms of mental health disorders like schizophrenia and anxiety [R, R].

Other scientists believe GABA might be a

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What is Resveratrol?

The French Paradox

Resveratrol is a small polyphenol that came to scientific attention during the 1990s. Since then, it has been hyped by supplement manufacturers and news outlets alike.

This compound has been nicknamed “the French Paradox in a bottle” since resveratrol is found in red wine that the French like to consume it in not-so-moderate quantities alongside a diet high in saturated fats. Yet, the French have very low rates of heart disease [R].

While the resveratrol in red wine is unlikely to fully account for the paradox, some scientists say it may be a contributing factor [R].

Resveratrol is high in grape skin, as grapes produce resveratrol in defense against toxins and parasites. It is also found in various berries, peanuts, soy, and “Itadori tea” made from Japanese Knotweed [R].

Limited studies have explored its antioxidant, anti-inflammatory, anti-aging, and phytoestrogen activity. Resveratrol does hold some potential for improving chronic diseases. Researchers are also exploring its ability to mimic the effects of caloric restriction in animals, which might affect lifespan [R, R].

Clinical studies suggest that resveratrol is likely safe. However, no long-term studies have been done with humans [R].

Resveratrol also has one major flaw: poor bioavailability. Resveratrol is absorbed into the blood from the gut a bit better than other polyphenols (such as quercetin). But it gets broken down fast, leaving little free resveratrol in the bloodstream. Scientists say that this is one reason why a lot of the findings from animals and cells might not apply to humans [R].

Additionally, resveratrol supplements have not been approved by the FDA for medical use. Supplements generally lack solid clinical research. Regulations set manufacturing standards for them but don’t guarantee that they’re safe or effective. Speak with your doctor before supplementing.

Supplementing with Resveratrol

Dosage

Most supplements contain 50 – 500 mg of Resveratrol. Some contain higher doses, usually up to 1,200 mg.

Clinical data are still limited. The available clinical studies used typical resveratrol doses:

• The dose of pure resveratrol taken orally varied between 150 – 500 mg/day. For researching weight loss and mimicking the longevity-promoting effects of intermittent fasting, scientists used resveratrol at 150 mg/day for at least 30 days. Higher

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What is Quercetin?

Most people have heard of flavonoids, plant-based antioxidant pigments that are being touted for many alleged health benefits. Flavonoids give plants their color and belong to the class of polyphenols. Polyphenols became a hot topic recently when some studies suggested their benefits in preventing heart disease, cancer, and other chronic diseases [R, R].

The Master Flavonoid

Many vegetables, fruits, nuts, honey, and medicinal herbs are rich in quercetin. Raw capers have the highest amount of quercetin, while apples are the most common food source. Quercetin makes about 75% of all flavonoids consumed through diet [R].

Quercetin is also relatively better researched than most other flavonoids. Thus, quercetin has earned the nickname “master flavonoid” [R].

However, this doesn’t mean its potential health benefits are clear. In fact, most of the alleged health benefits of quercetin have not been verified by proper clinical trials. Quercetin has not been shown to treat or prevent cancer or other diseases.

Although quercetin supplements are widely available, they have not been approved by the FDA for medical use. Supplements generally lack solid clinical research. Regulations set manufacturing standards for them but don’t guarantee that they’re safe or effective. Speak with your doctor before supplementing.

The FDA has issued warning letters to several manufacturers advertising unauthorized health claims. Their quercetin product labels and websites listed claims such as treating diseases, for which quercetin has never been approved. Making such claims places these products in the “unapproved drugs” category by the FDA.

On the other hand, quercetin has cultural and historical significance. Ever since antiquity, people put great value on quercetin-rich foods. For example, people consumed pomegranate as an elixir for good health and longevity.

Antioxidant Potential & Research

Quercetin is an antioxidant flavonoid. Limited studies suggest it may scavenge free radicals and reduce tissue and DNA damage. It seems to boost antioxidant defense, which might be helpful for health conditions linked to oxidative stress. According to some theories, most chronic health problems in the modern world have been linked with excessive oxidative stress and free radicals [R, R, R].

A PubMed search returns almost 17k studies about Quercetin. However, clinical trials are rare, small, and of questionable quality. About 200 clinical trials involving quercetin have been carried out so far. So is there anything special about it and how weak is the evidence?

The post What is Quercetin? Food Sources + Dosage & Side Effects appeared first on SelfHacked.

What is Calcium D-Glucarate?

Calcium-D-glucarate is the salt form of D-glucaric acid, a close chemical relative of glucose. Like sugar, glucaric acid is found naturally in many fruits and vegetables. But unlike sugar, the gut converts glucaric acid into a compound (D-glucaro-1,4-lactone) that blocks an enzyme called beta-glucuronidase [R, R, R, R].

Beta-glucuronidase reduces the liver’s detox ability, allowing toxins to re-enter the blood. Diets rich in fat and protein increase the amount of beta-glucuronidase in the body. High levels of this enzyme have been linked to inflammation and certain forms of cancer [R, R, R, R, R].

By blocking this enzyme, calcium-d-glucarate may theoretically achieve the following [R, R, R, R]:

• Improve detoxification: helps more effectively remove dietary, environmental, and drug-related toxins from the body
• Hormonal balance: lowers excess steroid hormones, like estrogen
• Reduced cholesterol: reduces LDL cholesterol and triglycerides
• Antioxidant: protects blood proteins and cells from free radical damage

Snapshot

Proponents:

• Helps remove toxins from the body
• Lowers excess estrogens
• May lower cholesterol
• Naturally present in fruits and vegetables
• Safe and well-tolerated

Skeptics:

• Limited research on benefits in humans
• Megadoses might be required for strong detox benefits
• Interacts with prescription drugs
• Long-term safety unknown

Food Sources

Glucaric acid is the naturally-occurring form of calcium-D-glucarate. While it is produced in small amounts within the body, the vast majority comes from your diet. It’s abundant in citrus fruits and leafy vegetables, some of the best sources being [R, R]:

• Grapefruit, oranges, and lemons
• Apples, peaches, plums, apricots, and sweet cherries
• Cabbage, Brussels sprouts, spinach, broccoli, and cauliflower (cruciferous vegetables)

Other food sources include grapes, carrots, alfalfa sprouts, potatoes, corn, cucumber,

The post Calcium D-Glucarate Benefits + Detox Symptoms & Warnings appeared first on SelfHacked.

Ketones vs. Ketone Bodies

What Are Ketones?

Ketones are organic compounds that contain a carbon-oxygen double bond (carbonyl group) that is single bonded to 2 hydrocarbon groups [R].

They are found nearly everywhere in both industry and nature.

In industry, ketones are used as chemical building blocks to make explosives, paints, and textiles [R, R].

Ketones are used in natural and synthetic pharmaceutical products. These include antibiotics and steroid hormones (cortisone) [R, R].

In nature, ketones are found in many sugars (ketoses), including fructose, and hormones (progesterone and testosterone) [R, R, R].

Plant-based ketones are known for their sweet smell. They are present in vanilla, cinnamon, almond, and mint extracts [R].

Finally, the blue cheese gets its sharp smell from a group of methyl ketones [R].

Ketone Bodies

Although “ketones” and “ketone bodies” are often used interchangeably, not all ketones are ketone bodies. Neither are all ketone bodies technically ketones.

Ketone bodies are produced naturally in the liver by the breakdown of fatty acids. When we say ketone bodies, we refer to [R, R]:

• Acetone
• Acetoacetic acid (AcAc)
• Beta-hydroxybutyric acid (BHB) – not technically a ketone

Ketone bodies act as an alternate energy source when carbs are not available because of fasting or prolonged exercise [R].

Beta-hydroxybutyric acid and acetoacetate easily pass through membranes and are a source of energy for the body and the brain [R].

Mechanism of Action

In the absence of carbohydrates and when glycogen (glucose) stores are depleted, fats move to the liver. Fats are broken down into glycerol and fatty acid molecules. Fatty acids are then converted into ketone bodies by a process called ketogenesis [R].

Ketogenesis primarily occurs in the mitochondria of liver cells [R].

Acetoacetate is the precursor to the other 2 ketone bodies, acetone and beta-hydroxybutyric acid [R].

Ketone bodies move to

The post 9 Health Benefits of Ketone Bodies + Side Effects appeared first on SelfHacked.

Is Lithium Deficiency A Thing?

When it comes to nutrients, generally you will only experience deficiency if a certain nutrient is essential. That means that it should play an important role in the body, which is why a deficiency will lead to health problems.

Fact is, lithium is not officially considered to be a micronutrient, because studies still can’t agree on the subject. Micronutrients, also called trace elements, are dietary minerals that are needed in very small amounts for the proper growth, development, and function of our bodies [R, R]

Several studies have shown that microdoses of lithium (e.g., lithium in drinking water) may have anti-aging, anti-dementia, and anti-suicidal effects, but the evidence is inconclusive [R].

Bottom line is that further studies are needed to establish beyond a doubt [R]:

• whether lithium is a trace element and
• what levels are required to maintain good health

The Curious History of Lithium

Let’s take a step back and first talk about what lithium is. The story about lithium is anything but ordinary.

Lithium is a chemical element naturally found in minerals, rocks, and bodies of water. It is one of the three elements created in the Big Bang. We humans have adapted to getting some lithium from water and food. We weren’t really aware of this until recently, though [R].

“Crazy Waters”

Many mineral springs contain lithium. Some of them, such as Mineral Wells in Texas, have long-held reputations as “crazy waters.” Texas was well known for its mineral water resorts back in the 19th century. Thousands of “crazy” people and those with various chronic health problems used to gush to these springs to enjoy the healing benefits of lithium [R].

Medical Discoveries

The potential health benefits of lithium were first discovered in 1847. Back then, a London-based physician named Alfred Baring Garrod started using lithium to treat gout – including “brain gout.” By the 1930s, lithium became a widely-available drug [R].

Around that time, French physician Dr. Reyss-Brion remembers that a preparation called “Dr. Gustin’s Lithium”

The post Is Lithium Deficiency Real? Health Effects of Low Lithium appeared first on SelfHacked.

What Is Lycopene?

Lycopene is the bright red pigment that gives color to a number of fruits and vegetables. Tomatoes are its main food source in Western societies and make up 85% of total lycopene intake [R].

Lycopene belongs to the large family of carotenoids, which includes over 600 pigments. The best-known ones are beta-carotene and lutein. We know carotenoids are healthy: a large body of research supports their benefits. Among all the carotenoids, lycopene carries several unique benefits [R].

Snapshot

Proponents:

• Abundant in foods, especially tomatoes
• Antioxidant and anti-inflammatory
• May help prevent prostate cancer
• Supports heart and brain health
• May protect the skin and eyes

Skeptics:

• High doses may cause digestive issues
• Allergies are possible (but rare)
• Most benefits lack solid clinical evidence
• Some people don’t tolerate tomatoes

Antioxidant Effects

Antioxidants capture and neutralize free radicals, which can damage tissues and contribute to numerous diseases [R].

Lycopene is more than just another plant antioxidant. According to some cell studies, it might be among the most powerful ones [R].

In one study on sperm cells, it preserved sperm motility and protected from oxidative damage [R].

Best Lycopene Food Sources

Not all red produce contain lycopene, so you can’t spot a lycopene-rich food by color alone. Strawberries, for example, do not contain any. Here is a list of foods that pack significant amounts of lycopene [R, R]:

Health Benefits of Lycopene

The post 8 Surprising Lycopene Benefits + Foods & Side Effects appeared first on SelfHacked.

What Is Calcium Carbonate?

Calcium carbonate is found throughout the world. The forces of nature produce it from the sediment of shells and other fossils over millions of years, the most famous example being limestone. It also builds seashells and eggshells. The average eggshell contains about 2.2 g of calcium carbonate [R, R]!

Calcium carbonate is made of calcium, oxygen, and carbon. Calcium, being the most abundant mineral in the human body, accounts for 1-2% of its weight. But only around 1% of the total body calcium is found in the blood, while the remaining 99% is stored in the bones and teeth.

Every cell in the body needs calcium to work. This essential mineral supports the bones, heart, muscles, and nervous system [R, R].

Calcium is formulated into various salts in supplements. These all contain different amounts of pure or elemental calcium.

Among the various forms of calcium salts added to supplements, calcium carbonate is the most common. It contains 40% elemental calcium, the highest of any form. On the downside, its absorption rate is relatively low: only around 22%. It is also the least water-soluble calcium salt, making it difficult to use in drinks [R].

People with low stomach acid will have trouble absorbing calcium carbonate, which needs an acidic environment to dissolve. If you take drugs for acid reflux, you are probably one of them (such as histamine-2 blockers and proton-pump inhibitors) [R, R].

Snapshot

Proponents

• Cheapest calcium form
• May strengthen bones & reduces fractures
• May help maintain normal blood pressure, including in pregnant women
• May relieve PMS
• May aid colon cancer prevention
• Works as an antacid
• May improve fatty liver disease

Skeptics

• Insufficient evidence for some benefit
• Intake needs to be balanced with other nutrients
• Not beneficial for everyone
• Possibly unsafe along with high-calcium diets
• Increases the risk of kidney stones
• May increase the risk of prostate cancer
• May cause stomach upset
• Inhibits iron absorption when taken with meals
• Some products are contaminated with lead

The post 10 Calcium Carbonate Uses & Benefits + Side Effects appeared first on SelfHacked.

What Is Papain?

Definition

Papain is a digestive enzyme naturally found in papaya (Carica papaya). It is a protease: an enzyme that breaks down proteins into amino acids, which aids digestion. Thanks to its protein-degrading action, papain is also often used as a meat tenderizer [R, R].

Papain is extracted from papaya latex, a milky fluid that oozes from the fruit, stem, and leaves of the plant. The fruit is the richest in it: the more unripe the papaya, the more active the papain [R, R, R].

People have long known about the papaya enzyme, using it to improve digestion and to lower pain, swelling, and inflammation. Papain can reduce bloating, gas, and diarrhea. According to recent research, it may also combat inflammation and infections [R, R, R].

You can get papaya enzyme by eating papayas… but you would need to eat plenty of mostly unripe fruits. You can spot unripe papayas by the green color of their skin. Alternatively, various papain supplements are widely available [R].

What Does It Do?

Overall, the papaya enzyme or papain digests proteins, freeing amino acids the gut can absorb. Next, it blocks the growth of harmful gut bacteria, maintaining a healthy microbiome.

Plus, it degrades gliadin: a component of gluten that causes problems in people with celiac disease [R, R, R, R]:

Papain is also an antioxidant and anti-inflammatory. As such, it can neutralize excess free radicals that can build up and contribute to a number of chronic diseases [R, R, R, R, R].

Snapshot

Here is an overview of the health benefits and risks of papaya enzyme [R, R, R, R, R]:

Proponents:

• May improves digestion
• May speed up wound healing
• May lower oxidative stress & inflammation
• May help with infections & sore throat
• May reduce

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What is Nicotinamide Mononucleotide (NMN)?

NMN belongs to the family of nucleotides, organic molecules found in most of the foods we eat.

As with all nucleotides, NMN is composed of 3 parts: a nitrogenous base, a sugar, and a phosphate group.

While most nucleotides are used to build DNA, NMN is used to make nicotinamide adenine dinucleotide (NAD) and fine-tune energy balance [R].

The body creates NMN as an intermediate step or “precursor” to NAD. Put simply: higher NMN levels mean higher NAD levels [R].

NAD increases the body’s main energy currency (ATP), balances the circadian rhythm, and enables hundreds of enzymatic reactions – many of which delay aging. Levels of NAD, especially its NAD+ form, naturally decrease with age in many tissues [R].

Snapshot

Proponents:

• Slows aging in animals
• May improve diabetes & metabolic syndrome
• May support kidney and heart health
• More stable than nicotinamide riboside (NR)
• No observed side effects

Skeptics:

• Not studied in humans
• Expensive
• Oral form may not be bioavailable
• Long-term safety unknown

Food Sources

Because most human cells cannot directly import NAD, they have to create it from the inside. NMN, on the other hand, can quickly enter cells in the small intestine, liver, pancreas, and fatty tissue. Mice absorb NMN from the small intestine into the bloodstream within 3-5 minutes. Within 15 minutes, NMN is distributed to tissues and converted to NAD [R].

A small amount of NMN is present in some food sources, including [R, R]:

• Edamame (immature soybeans)
• Broccoli
• Cucumbers
• Cabbage
• Avocados
• Tomatoes

While NMN can be found in trace amounts in these vegetables, it would be difficult to eat enough of them to effectively boost NAD levels [R].

Potential Benefits of NMN

NAD levels naturally decline with aging; as they do, cells and organs start to function less efficiently. Low NAD levels have been associated with multiple age-related diseases. That said, the research behind the health effects of NMN, in particular, is scarce

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What Is Pepsin?

Overview

Pepsin is an enzyme – a type of protein that helps carry out a chemical reaction. More specifically, pepsin is a protease (also sometimes called a peptidase): an enzyme that helps break proteins down into smaller pieces [R, R].

Pepsin is one of the three major protein-digesting enzymes in the digestive system – the other two are chymotrypsin and trypsin. Pepsin is the first to start digesting proteins from the food you eat. The other two take over after pepsin has done the initial work [R+].

That’s why pepsin is often described as one of the most important digestive enzymes.

Snapshot

Proponents

• Aids protein digestion
• Claimed to correct low stomach acid
• May soothe chronic stomach inflammation (gastritis)
• Being researched in autism in combination with other enzymes
• Can act as a marker of acid reflux

Skeptics

• Solid evidence is lacking to support the use of supplements
• Long-term safety of supplementation is unknown
• Often used in combination with other enzymes

What Does it Break Down?

Broadly speaking, pepsin breaks down proteins [R].

Proteins are made up of lengthy chains of amino acid building blocks. Pepsin is able to sever the connections between amino acids, thus breaking long protein chains into shorter chains called peptides [R, R+].

Specifically, pepsin is an aspartic peptidase, which means that it has the amino acid aspartate in its active site. Aspartate enables pepsin to work and cut up proteins [R+, R+, R+].

Aspartic peptidases like pepsin are thought to play a role in diverse diseases, from stomach ulcers to breast cancer to Alzheimer’s disease [R+].

Pepsin is also a kind of endopeptidase, which means it can cut up a protein chain right in the middle – as opposed to exopeptidase that cut proteins up at the ends [R+, R+].

After pepsin has done its job, the peptides it released passes to the intestine. Here other peptidases and proteases further break them down into amino acids you can absorb. Your body then uses these amino acids to build new proteins or burns them for energy [R,

The post Pepsin Enzyme Definition, Function & Supplement Benefits appeared first on SelfHacked.

What Are Calcium Salts?

Calcium is the most abundant mineral in the human body and accounts for about 1-2% of its weight. Each and every cell – in the bones, heart, muscles, and nervous system – need it to function properly [R, R].

Like most earth metals, calcium naturally builds various salts. Let’s dive into basic chemistry for a moment to understand why.

As a mineral, calcium easily becomes charged. It turns into Ca²⁺ – it has two positive charges. This ionic form of calcium is attracted to various negatively charged molecules – including the different forms we’ll discuss in this article: carbonate, citrate, lactate, and gluconate.

Unlike the ionic form, calcium salts are stable and lack electrical charge. Some are found in nature, while others are synthetically created in the lab.

Each calcium salt differs in the amount of pure or elemental calcium it provides. Calcium salts can also vary in how well they are absorbed, how they taste, and how easily they dissolve in water.

Snapshot

Good options

• Calcium citrate and calcium lysinate are absorbed well.
• Calcium carbonate has the highest amount of elemental calcium but is poorly absorbed.
• Calcium hydroxyapatite might be more effective for bone health.

Lacking evidence

• Calcium AEP lacks evidence
• Calcium gluconate, calcium lactate, oyster shell, and coral calcium are not more effective despite being more expensive.

Possibly dangerous

• Calcium orotate is unsafe and should be avoided.

Calcium Salts Overview

1) Calcium Carbonate

Calcium carbonate is the most common calcium compound in the world. It is found in rocks, particularly limestone, as well as in pearls, seashells, and eggshells. In fact, the typical eggshell is about 94% calcium carbonate [R, R].

Proponents

Most supplement manufacturers opt in to use calcium carbonate over other salts due to its widespread availability, low price, and extensive medical research. Plus, it contains 40% of elemental calcium, the highest of any calcium salt [R].

Skeptics

On the downside, calcium carbonate is poorly absorbed: only about 20% will pass into the bloodstream from the gut [R].

In addition, calcium carbonate requires an acidic environment to properly dissolve. Thus, people with low stomach acid due to

The post Calcium Salts: Citrate vs Carbonate vs Orotate & Others appeared first on SelfHacked.

What Are Flea Bites?

Flea bites cause lesions on the skin. These insects may bite numerous times while exploring the skin surface, resulting in clusters of bites on the skin. The flea bite appears as a raised, reddened region on the skin approximately 5 to 30 minutes after the bite. Flea bites harden 12 to 24 hours after a bite and can persist for a week or more [R].

Most fleas do not come into contact with humans or pets and have little or no medical relevance.

Fleas can cause harm to humans and pets include the human flea (Pulex irritans), cat flea (Ctenocephalides felis felis), dog flea (Ctenocephalides canis), oriental rat flea (Xenopsylla cheopis), northern rat flea (Nosopsyllus fasciatus), sticktight flea (Echidnophaga gallinacea), and sand flea or jigger (Tunga penetrans) [R].

Flea Life Cycle

The flea life cycle includes: egg → larva → pupa → adult [R].

In general, female fleas require a blood meal from a host (human or pet) to complete ovary development. Fleas bite hosts as a part of their life cycle. After an adult flea has taken a blood meal from a host, the flea will mate. Females then lay eggs on a host or the surrounding area [R].

Eggs take 1 to 10 days to hatch, depending on humidity and temperature [R].

Larvae have biting mouthparts but lack eyes and legs. They often live deep in carpet or bedding of homes with flea infestations [R].

Pupae live in cocoons that have an oval shape and white coloration. Pupae can remain dormant for several weeks and up to a year until a host arrives [R].

Adults emerge from cocoons and immediately seek a blood meal. Certain features of the host attract adult flea to host. Examples include body heat, exhaled carbon dioxide, movement, and scent [R, R].

Fleas usually reach their peak potential to attack humans and pets in late summer (August through September). Temperature and humidity

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