Which probiotic do i choose?

Photo by Daily Nouri on Unsplash

There is a giant — and ever expanding — world of probiotics out there to choose from. The following is a a short list from the book The Psychobiotic Revolution along with some of their benefits.

Also for the lazy, I have included a quick start reference for your next trip to Whole Foods!

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Quick Start Reference

Anxiety
Probio’Stick, L. helveticus, L. plantarum, B. breve, B. longum

Depression
B. bifidum, B. breve, B. longum + L. helveticus, L. acidophilus, L. brevis, L. casei, L. delbrueckii, L. plantarum, L. rhamnosus, L. salivarius, L. lactis, S. thermophilus

IBS
B. bifidum, B. infantis, B. animalis, B. lactis, L. plantarum, Mutaflor

Ulcerative colitis
F. prausnitzii, B. breve + galacto-oligosaccharide (GOS), VSL#3, L. plantarum, L. rhamnosus, L. reuteri ATCC 55730, L. delbrueckii + L. fermentum, Mutaflor

Crohn’s disease
S. boulardii, Mutaflor

Diarrhea
B. bifidum, B. infantis, B. longum, L. rhamnosus, S. thermophilus

Antibiotic-induced diarrhea
B. lactis, S. boulardii, L. rhamnosus, L. plantarum, L. casei

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Bifidobacterium longum (R0175 & 1714) or Bifidobacterium infantis (35624)

B. longum inhibits pathogens in the large intestine, reducing inflammation and helping to prevent diarrhea. It also helps mitigate lactose intolerance and food allergies. Some research has shown that it can lower cholesterol and can act as an antioxidant. Via the neuroendocrine system and the vagus nerve, B. longum reduces anxiety and cortisol levels.3 Through its effects on hippocampal growth factors, it can reduce depression as well. It can also improve cognition, and so might be useful for healthy people who want to improve performance.4 Under stress, it can improve your coping skills. It has been tested on humans5 and the results track those found in mice and rats.

• In a clinical study, we tested whether psychobiotic consumption could affect the stress response and cognition in healthy volunteers. Our results indicate that consumption of B. longum 1714 reduces the perception of stress, reduces morning cortisol levels, and improves memory.6

• B. longum boosts the amount of available tryptophan, a precursor to serotonin, which can have an antidepressant effect. This is the same neurotransmitter involved with SSRIs. B. longum is now considered to be technically the same as B. infantis, and the strain numbered 35624 is known to be a potent anti-inflammatory. You may see it listed as either longum or infantis on an ingredient list.7 Along with L. helveticus, it is naturally found in yogurt, kefir, and sauerkraut.

Bifidobacterium breve (1205)

B. breve has shown results similar to B. longum, but with slight differences. It seems to have a greater influence on anxiety than depression.8 It prevents the growth of E. coli, as well as Candida albicans, the fungus behind yeast infections. Its strong antipathogen effect may explain why it helps in the fight against diarrhea, IBS, and allergies. It improves gut health in both premature babies9 and those born by cesarean delivery,10 often with a lifelong impact. In addition, B. breve has long been known to alleviate problems associated with antibiotics.11

• In our laboratory, we found that both B. longum and B. breve helped to lower anxiety in a mouse bred to be anxious. Whereas B. longum acted as an antidepressant, B. breve lowered anxiety. Both species compared well against the antidepressant escitalopram (marketed as Lexapro or Cipralex) to reduce anxiety and depression. In our lab B. longum reduces perception of stress and morning cortisol levels in healthy volunteers.

• These results also suggest that each bacterial strain has intrinsic effects and may be beneficially specific for a given disorder. These findings strengthen the role of gut microbiota supplementation as psychobiotic-based strategies for stress-related brain-gut axis disorders.12

Bifidobacterium animalis (DN 173 010, BB-12, Bi-07) or Bifidobacterium animalis lactis (HN019, DR10)

B. animalis, another member of the Bifido genera that includes the subspecies B. animalis lactis, has proven a benefit to people with ulcerative colitis.13 It has been shown to improve both constipation and diarrhea associated with irritable bowel syndrome (IBS).14 B. animalis is friendly with other psychobiotics, including various Bifido and Lacto species. It causes their numbers to increase, giving you extra bang for the buck.15 B. lactis has been shown to improve mood when used in combination with L. bulgaricus, S. thermophilus, and L. lactis.16

Bifidobacterium bifidum

If you were born vaginally, B. bifidum will be one of your oldest bacterial friends. Newborns typically pick it up as they pass through the birth canal. It competes with pathogens including E. coli and yeasts such as Candida and helps prevent diarrhea. B. bifidum in combination with L. acidophilus and L. casei (in capsule form) for eight weeks has been shown to help people with major depressive disorder.17

Lactobacillus acidophilus (ATCC 4356)

L. acidophilus is the most popular bacteria in probiotic and psychobiotic formulations. It has a long history of safety and is found in fermented foods such as yogurt, sauerkraut, and kefir. It helps to prevent diarrhea and is useful in treating small intestinal bacterial overgrowth (SIBO). It not only lowers inflammation but also increases opioid and cannabinoid receptors, acting as an analgesic and mitigating gut pain.18

L. acidophilus is a potent fighter against Campylobacter jejuni, a pathogen that causes gastroenteritis and anxiety. L. acidophilus outcompetes jejuni and prevents it from sticking to and infecting the cells lining your gut.19 This antipathogenic behavior is a major contributor to its antianxiety effect.

Lactobacillus delbrueckii (bulgaricus) or Lactobacillus helveticus (R0052 & NS8)

L. bulgaricus is found in yogurt and kefir and is often found with other Lacto and Bifido species in these products. It has been shown to improve mood when used in a mix with other milk fermenters. Because it ferments lactose, it can help with lactose intolerance. Human studies have shown it to improve immune function and to moderate the response to emotional stimuli. Recently, L. delbrueckii has been reclassified as L. helveticus.

L. helveticus is a popular addition to cheese cultures, as it inhibits bitter flavors. It has been shown to reduce blood pressure as well as depression and anxiety. Recent studies report that increasing the level of Lacto in the gut lowers the blood pressure of people with hypertension.20 Its main mode of action is to lower inflammation and enhance serotonin signaling. In animal models of liver disease, L. helveticus helps prevent anxiety and cognitive impairment.21 Studies have shown that L. helveticus can mitigate the inflammation and anxiety involved with eating a Western diet.22 Although most of these studies have been done in mice, human studies have shown that L. helveticus enhances nutrient absorption, removes allergens, and fights pathogens.23 Its use in cheesemaking ensures that it is safe for human consumption.

Lactobacillus rhamnosus (IMC 501, JB-1, GG)

L. rhamnosus has been found to be useful for treating peanut allergies, diarrhea, dermatitis, and obesity. It has been shown in animal studies to reduce both depression and anxiety, possibly by increasing levels of the neurotransmitter GABA. The effects depend on the vagus nerve, and if it is severed, the effects disappear.24 L. rhamnosus can alleviate obsessive-compulsive disorder (OCD) in mice. It lowers levels of corticosteroids, which reduces levels of stress, and it produces short-chain fatty acids, including butyrate, that both feed and heal the gut. Butyrate can also penetrate the BBB, where it acts as an antidepressant.

• In laboratory testing it was shown that regular treatment with L. rhamnosus induced region-dependent alterations in GABA throughout the brain in comparison with controls. Alterations in GABA expression are implicated in the “pathogenesis of anxiety and depression, which are highly comorbid with functional bowel disorders.

• Importantly, L. rhamnosus reduced stress-induced corticosterone and anxiety- and depression-related behavior. Moreover, the neurochemical and behavioral effects were not found when the vagus was severed, identifying the vagus as a major modulatory communication pathway between the gut bacteria and the brain.25

L. rhamnosus is found in yogurt, Parmigiano-Reggiano cheese, kefir, fermented sausage, and fermented soy cheese. Note: Use caution with this psychobiotic if you have an impaired immune system, such as what accompanies HIV or lupus, as it could trigger sepsis.

L. rhamnosus GG (LGG) is contained in products, including Culturelle, Nutramigen, LGG, and others. It is one of the best studied strains of L. rhamnosus and has been shown to be effective in treating IBS,26 a disease associated with depression and anxiety. However, in tests with healthy volunteers, it was not shown to reduce stress or improve cognitive performance.27

Lactobacillus reuteri

L. reuteri is one of the most ubiquitous species of gut bacteria, present across a wide spectrum of animals and always with a positive effect on health. In mice, it has been found to correct problems in pups born to mothers on a high-fat diet, including problems socializing.28

L. reuteri produces antibiotics against pathogenic bacteria, yeasts, and protozoans, making it a potent probiotic and an anti-inflammatory. It colonizes in the gut quickly. It improves skin tone, along with reproductive fitness, lowers inflammation, and increases oxytocin levels in both mice and humans.29 It increases levels of leptin (the satiety hormone) and decreases levels of ghrelin (the hunger hormone), potentially decreasing your caloric intake.

L. reuteri has been shown to reduce visceral pain, which can reduce pain-related anxiety. Interestingly, this deadening effect is similar whether the L. reuteri is killed or alive.30 L. reuteri can also lower levels of LDL (bad cholesterol) and inflammation, helping to prevent heart disease.31

Lactobacillus plantarum (299v, PS128)

L. plantarum is found in many fermented foods, including pickles, kimchi, brined olives, and sauerkraut—all great ways to consume this psychobiotic. It has been shown in humans to attenuate soy allergies and reduce inflammation. In animal studies it has been shown to enhance memory, even reducing age-related memory loss.32 Some popular products for bowel support contain only this species of bacteria.

L. plantarum strain PS128 competes with Clostridia and Enterococcus species, so it not only boosts Bifido levels, it also knocks down those potential pathogens.33 L. plantarum inhibits inflammation and has been shown to reduce gut pain in patients with IBS.34

Lactobacillus casei (Shirota, DN-114001, Immunita)

L. casei, like other Lacto species, is used in cheese- and yogurt-making and enjoys the company of L. acidophilus. It has been found to be useful in preventing antibiotic-induced diarrhea and C. diff infections, both of which are strongly associated with anxiety. When patients are on antibiotics, many doctors today will prescribe yogurt to help mitigate the inevitable damage of these drugs on the microbiota, and it’s thanks to the L. casei in the yogurt that it has beneficial effects. Studies in humans with depression showed an improvement in mood after 10 days of consuming yogurt containing L. casei.35

Patients with chronic fatigue syndrome had less anxiety and better gut health after eating L. casei.36 Interestingly, L. casei caused numbers of Bifido to increase, which likely contributed to the effect—an example of how many of the psychobiotics listed here can work as a team.

Lactobacillus paracasei (IMC 502)

L. paracasei is commonly found in fermented milk products and is common in probiotic mixes. It has been shown to lower levels of pain and intestinal distress caused by antibiotics and is a good adjunct when taking those drugs. In combination with L. rhamnosus, it has been shown to minimize the oxidative stress associated with intense physical activity.37 L. paracasei has also been shown to reduce the liver damage resulting from chronic alcohol consumption.38

Streptococcus thermophilus

S. thermophilus may not sound like a psychobiotic—after all, strep throat is caused by its cousin, S. pyogenes—but this species is a good gut citizen and has been used in fermented foods for centuries. S. thermophilus is a bacteria found in yogurt and kefir, and is often a fellow traveler with L. delbrueckii. They are synergistic: The S. thermophilus provides folic acid to Lactobacillus bulgaricus, thus improving the numbers of that psychobiotic. Women who consumed S. thermophilus in a yogurt formula showed less response to negative emotional stimulation, which is used as a rough determinant of anxiety.

Saccharomyces boulardii

Saccharomyces boulardii is the only psychobiotic on this list that isn’t a bacterium. It is instead a yeast and as such is not recommended for anyone with a compromised immune system or sensitivity to yeast. For others, however, this fungus has a long history of treating diarrhea. Given with antibiotics, it helps to reduce the chances of C. diff infection. Some studies have shown it to be effective with IBS and its attendant anxiety. It has also been shown to be effective in treating the two manifestations of IBD: ulcerative colitis and Crohn’s.39

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References:

3. Premysl Bercik, Elena F. Verdu, Jane A. Foster, Joseph Macri, Murray Potter, Xiaxing Huang, Paul Malinowski, et al., “Chronic Gastrointestinal Inflammation Induces Anxiety-Like Behavior and Alters Central Nervous System Biochemistry in Mice,” Gastroenterology 139, no. 6 (December 2010): 2102–12.e1, doi:10.1053/j.gastro.2010.06.063

4. H. M. Savignac, M. Tramullas, B. Kiely, T. G. Dinan, and J. F. Cryan., “Bifidobacteria Modulate Cognitive Processes in an Anxious Mouse Strain,” Behavioural Brain Research 287 (2015): 59–72, doi:10.1016/j.bbr.2015.02.044.

5. Michaël Messaoudi, Robert Lalonde, Nicolas Violle, Hervé Javelot, Didier Desor, Amine Nejdi, Jean-François Bisson, et al., “Assessment of Psychotropic-Like Properties of a Probiotic Formulation (Lactobacillus helveticus R0052 and Bifidobacterium longum R0175) in Rats and Human Subjects,” British Journal of Nutrition 105, no. 5 (March 2011): 755–64, doi:10.1017/S0007114510004319.

6. A. P. Allen, W. Hutch, Y. E. Borre, P. J. Kennedy, A. Temko, G. Boylan, E. Murphy, J. F. Cryan, T. G. Dinan, and G. Clarke. “Bifidobacterium longum 1714 as a Translational Psychobiotic: Modulation of Stress, Electrophysiology and Neurocognition in Healthy Volunteers,” Translational Psychiatry 6, no. 11 (November 1, 2016): e939, doi:10.1038/tp.2016.191.

7. “Friedrich Altmann, Paul Kosma, Amy O’Callaghan, Sinead Leahy, Francesca Bottacini, Evelyn Molloy, Stephan Plattner, et al., “Genome Analysis and Characterisation of the Exopolysaccharide Produced by Bifidobacterium longum Subsp. longum 35624TM,” PLOS ONE 11, no. 9 (September 22, 2016): e0162983, doi:10.1371/journal.pone.0162983.

8. H. M. Savignac, B. Kiely, T. G. Dinan, and J. F. Cryan, “Bifidobacteria Exert Strain-Specific Effects on Stress-Related Behavior and Physiology in BALB/c Mice,” Neuro­gastroe­nterology and Motility: The Official Journal of the European Gastrointestinal Motility Society 26, no. 11 (November 2014): 1615–27, doi:10.1111/nmo.12427.

9. Yudong Li, Toshiaki Shimizu, Atsuto Hosaka, Noritsugu Kaneko, Yoshikazu Ohtsuka, and Yuichiro Yamashiro, “Effects of Bifidobacterium breve Supplementation on Intestinal Flora of Low Birth Weight Infants,” Pediatrics International: Official Journal of the Japan Pediatric Society 46, no. 5 (October 2004): 509–15, doi:10.1111/j.1442-200x.2004.01953.x.

10. Jian-jun Ren, Zhao Yu, Feng-Ling Yang, Dan Lv, Shi Hung, Jie Zhang, Ping Lin, Shi-Xi Liu, Nan Zhang, and Claus Bachert, “Effects of Bifidobacterium breve Feeding Strategy and Delivery Modes on Experimental Allergic Rhinitis Mice,” PloS One 10, no. 10 (2015): e0140018, doi:10.1371/journal.pone.0140018.

11. R. Fuller, “Probiotics in Human Medicine,” Gut 32, no. 4 (April 1991): 439–42.

12. “H. M. Savignac, B. Kiely, T. G. Dinan, and J. F. Cryan, “Bifidobacteria Exert Strain-Specific Effects on Stress-Related Behavior and Physiology in BALB/c Mice,” Neurog­astroen­terology and Motility: The Official Journal of the European Gastrointestinal Motility Society 26, no. 11 (November 2014): 1615–27, doi:10.1111/nmo.12427.

13. Yezaz A. Ghouri, David M Richards, Erik F Rahimi, Joseph T Krill, Katherine A Jelinek, and Andrew W DuPont, “Systematic Review of Randomized Controlled Trials of Probiotics, Prebiotics, and Synbiotics in Inflammatory Bowel Disease,” Clinical and Experimental Gastroenterology 7 (December 9, 2014): 473–87, doi:10.2147/CEG.S27530.

14. D. Guyonnet, O. Chassany, P. Ducrotte, C. Picard, M. Mouret, C. H. Mercier, and C. Matuchansky, “Effect of a Fermented Milk Containing Bifidobacterium animalis DN-173 010 on the Health-Related Quality of Life and Symptoms in Irritable Bowel Syndrome in Adults in Primary Care: A Multicentre, Randomized, Double-Blind, Controlled Trial,” Alimentary Pharmacology & Therapeutics 26, no. 3 (August 1, 2007): 475–86, doi:10.1111/j.1365-2036.2007.03362.x.

15. M. Ahmed, J. Prasad, H. Gill, L. Stevenson, and P. Gopal, “Impact of Consumption of Different Levels of Bifidobacterium lactis HN019 on the Intestinal Microflora of Elderly Human Subjects,” Journal of Nutrition, Health & Aging 11, no. 1 (February 2007): 26–31.

16. Ryan Rieder, Paul J. Wisniewski, Brandon L. Alderman, and Sara C. Campbell, “Microbes and Mental Health: A Review,” Brain, Behavior, and Immunity (January 25, 2017), doi:10.1016/j.bbi.2017.01.016.

17. “Ghodarz Akkasheh, Zahra Kashani-Poor, Maryam Tajabadi-Ebrahimi, Parvaneh Jafari, Hossein Akbari, Mohsen Taghizadeh, Mohammad Reza Memarzadeh, Zatollah Asemi, and Ahmad Esmaillzadeh, “Clinical and Metabolic Response to Probiotic Administration in Patients with Major Depressive Disorder: A Randomized, Double-Blind, Placebo-Controlled Trial,” Nutrition 32, no. 3 (March 2016): 315–20, doi:10.1016/j.nut.2015.09.003.

18. Christel Rousseaux, Xavier Thuru, Agathe Gelot, Nicolas Barnich, Christel Neut, Laurent Dubuquoy, Caroline Dubuquoy, et al., “Lactobacillus acidophilus Modulates Intestinal Pain and Induces Opioid and Cannabinoid Receptors,” Nature Medicine 13, no. 1 (January 2007): 35–37, doi:10.1038/nm1521.

19. Raffaella Campana, Sara Federici, Eleonora Ciandrini, and Wally Baffone, “Antagonistic Activity of Lactobacillus acidophilus ATCC 4356 on the Growth and Adhesion/Invasion Characteristics of Human Campylobacter jejuni,” Current Microbiology 64, no. 4 (April 2012): 371–78, doi:10.1007/s00284-012-0080-0.

20. Pedro A. Jose and Dominic Raj, “Gut Microbiota in Hypertension,” Current Opinion in Nephrology and Hypertension 24, no. 5 (September 2015): 403–09, doi:10.1097/MNH.0000000000000149.

21. Jia Luo, Tao Wang, Shan Liang, Xu Hu, Wei Li, and Feng Jin, “Ingestion of Lactobacillus Strain Reduces Anxiety and Improves Cognitive Function in the Hyperammonemia Rat,” Science China Life Sciences 57, no. 3 (March 2014): 327–35, doi:10.1007/s11427-014-4615-4.

22. Christina L. Ohland, Lisa Kish, Haley Bell, Aducio Thiesen, Naomi Hotte, Evelina Pankiv, and Karen L. Madsen. “Effects of Lactobacillus helveticus on Murine Behavior Are Dependent on Diet and Genotype and Correlate With Alterations in the Gut Microbiome,” Psychon­euroendo­crinology 38, no. 9 (September 2013): 1738–47, doi:10.1016/j.psyneuen.2013.02.008.

23. Valentina Taverniti and Simone Guglielmetti, “Health-Promoting Properties of Lactobacillus helveticus,” Frontiers in Microbiology 3 (2012): 392, doi:10.3389/fmicb.2012.00392.

24. Javier A. Bravo, Paul Forsythe, Marianne V. Chew, Emily Escaravage, Hélène M. Savignac, Timothy G. Dinan, John Bienenstock, and John F. Cryan, “Ingestion of Lactobacillus Strain Regulates Emotional Behavior and Central GABA Receptor Expression in a Mouse via the Vagus Nerve,” Proceedings of the National Academy of Sciences of the United States of America 108, no. 38 (September 20, 2011): 16050–55, doi:10.1073/pnas.1102999108.

25. Ibid.

26. Natalia Pedersen, Nynne Nyboe Andersen, Zsuzsanna Végh, Lisbeth Jensen, Dorit Vedel Ankersen, Maria Felding, Mette Hestetun Simonsen, Johan Burisch, and Pia Munkholm. “Ehealth: Low FODMAP Diet vs Lactobacillus rhamnosus GG in Irritable Bowel Syndrome,” World Journal of Gastroenterology 20, no. 43 (November 21, 2014): 16215, doi:10.3748/wjg.v20.i43.16215.

27. John R. Kelly, Andrew P. Allen, Andriy Temko, William Hutch, Paul J. Kennedy, Niloufar Farid, Eileen Murphy, et al., “Lost in Translation? The Potential Psychobiotic Lactobacillus rhamnosus (JB-1) Fails to Modulate Stress or Cognitive Performance in Healthy Male Subjects,” Brain, Behavior, and Immunity 61 (March 2017): 50–59, doi:10.1016/j.bbi.2016.11.018.

28. Shelly A. Buffington, Gonzalo Viana Di Prisco, Thomas A. Auchtung, Nadim J. Ajami, Joseph F. Petrosino, and Mauro Costa-Mattioli, “Microbial Reconstitution Reverses Maternal Diet-Induced Social and Synaptic Deficits in Offspring,” Cell 165, no. 7 (June 16, 2016): 1762–75, doi:10.1016/j.cell.2016.06.001.

29. S. E. Erdman and T. Poutahidis, “Probiotic ‘Glow of Health’: It’s More Than Skin Deep,” Beneficial Microbes 5, no. 2 (June 1, 2014): 109–19, doi:10.3920/BM2013.0042; Bernard J. Varian, Theofilos Poutahidis, Brett T. DiBenedictis, Tatiana Levkovich, Yassin Ibrahim, Eliska Didyk, Lana Shikhman, et al., “Microbial Lysate Upregulates Host Oxytocin,” Brain, Behavior, and Immunity 61 (March 2017): 36–49, doi:10.1016/j.bbi.2016.11.002.

30. T. Kamiya, L. Wang, P. Forsythe, G. Goettsche, Y. Mao, Y. Wang, G. Tougas, and J. Bienenstock. “Inhibitory Effects of Lactobacillus reuteri on Visceral Pain Induced by Colorectal Distension in Sprague-Dawley Rats,” Gut 55, no. 2 (February 2006): 191–96, doi:10.1136/gut.2005.070987.

31. Douglas B. DiRienzo, “Effect of Probiotics on Biomarkers of Cardiovascular Disease: Implications for Heart-Healthy Diets,” Nutrition Reviews 72, no. 1 (January 2014): 18–29, doi:10.1111/nure.12084.

32. J. J. Jeong, J. Y. Woo, K. A. Kim, M. J. Han, and D. H. Kim, “Lactobacillus pentosus Var. plantarum C29 Ameliorates Age-Dependent Memory Impairment in Fischer 344 Rats,” Letters in Applied Microbiology 60, no. 4 (April 2015): 307–14, doi:10.1111/lam.12393.

33. Kamini Ramiah, Carol A. van Reenen, and Leon M. T. Dicks, “Surface-Bound Proteins of Lactobacillus plantarum 423 That Contribute to Adhesion of Caco-2 Cells and Their Role in Competitive Exclusion and Displacement of Clostridium sporogenes and Enterococcus faecalis,” Research in Microbiology 159, no. 6 (July 2008): 470–75, doi:10.1016/j.resmic.2008.06.002.

34. K. Niedzielin, H. Kordecki, and B. Birkenfeld, “A Controlled, Double-Blind, Randomized Study on the Efficacy of Lactobacillus plantarum 299V in Patients with Irritable Bowel Syndrome,” European Journal of Gastroenterology & Hepatology 13, no. 10 (October 2001): 1143–47.

35. D. Benton, C. Williams, and A. Brown, “Impact of Consuming a Milk Drink Containing a Probiotic on Mood and Cognition,” European Journal of Clinical Nutrition 61, no. 3 (March 2007): 355–61, doi:10.1038/sj.ejcn.1602546.

36. A. Venket Rao, Alison C. Bested, Tracey M. Beaulne, Martin A. Katzman, Christina Iorio, John M. Berardi, and Alan C. Logan, “A Randomized, Double-Blind, Placebo-Controlled Pilot Study of a Probiotic in Emotional Symptoms of Chronic Fatigue Syndrome,” Gut Pathogens 1, no. 1 (March 19, 2009): 6, doi:10.1186/1757-4749-1-6

37. “Alison C. Bested, Alan C. Logan, and Eva M. Selhub, “Intestinal Microbiota, Probiotics and Mental Health: From Metchnikoff to Modern Advances: Part III—Convergence Toward Clinical Trials,” Gut Pathogens 5 (March 16, 2013): 4, doi:10.1186/1757-4749-5-4.

38. Noriko Komatsuzaki and Jun Shima, “Effects of Live Lactobacillus paracasei on Plasma Lipid Concentration in Rats Fed an Ethanol-Containing Diet,” Bioscience, Biotechnology, and Biochemistry 76, no. 2 (2012): 232–37, doi:10.1271/bbb.110390.

39. L. V. McFarland and P. Bernasconi, “Saccharomyces boulardii. A Review of an Innovative Biotherapeutic Agent,” Microbial Ecology in Health and Disease 6, no. 4 (January 1, 1993): 157–71, doi:10.3109/08910609309141323; Mario Guslandi, Gianni Mezzi, Massimo Sorghi, and Pier Alberto Testoni, “Saccharomyces boulardii in Maintenance Treatment of Crohn’s Disease,” Digestive Diseases and Sciences 45, no. 7 (July 1, 2000): 1462–64, doi:10.1023/A:1005588911207.

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Ballin' on a Budget? Here's the best bang for your buck

Marty Kendall over at OptimisingNutrition.com put a bunch of data together to show you how to get the most bang for your buck when it comes to shopping for the most nutritious foods!

Cost vs maximum nutrient density

As a starting point, the picture above shows cost vs nutrient density.  As a general rule, foods that are more nutritious tend to be more expensive.  But if funds are tight, you can get a better nutritional bang for your buck by focusing on foods towards the top by keeping to the left. 

Some quick tips for interpreting the charts:

• Foods towards the top are more nutritious.  

• Foods towards the left are cheaper.

• Foods towards the right are more expensive (on a calorie for calorie basis).  For example, it would cost you more than $100 per day to live on 2000 calories of fresh blueberries or asparagus.  However, it might only cost you $1 per day to live on vegetable oil, sugar and oatmeal.  

• Foods towards the bottom left of the chart (e.g. fats, oils, flour and sugar) are cheap but are nutritionally very poor.  While we don’t eat these foods by themselves, they often end up as ingredients for high profit margin processed foods.  

• The foods towards the bottom right are not a good investment in terms of either nutrient density or cost.  

If you want to look at more popular foods check out the Tableau chart here (you’ll need to be on a computer with a screen not a phone for this, sorry). 

If you’re super eager and want to check out ALL the data for all the foods that we have collected price and nutrient data you can check it out here.   

Concussion Protocol (CTE)

1. Dynamic Brain Restore Powder….first 2 months take 1 scoop twice daily (earlier in the day as it is a nootropic). Then for the following month take 1 scoop per day. For prevention purposes after the first 3 months, take 1/2 a scoop per day. This combo has been shown to heal the brain, increase the dendritic lengthening creating improvement brain cell communication. Improves neuronal glucose metabolism and brain energy.

2. Brain Support…..first 2 months take 2 caps twice daily. Then take 1 capsule twice daily for another month. For preventative purposes, take 1 capsule daily. This formula will reduce brain inflammation and oxidative damage.

3. DHA Liquid Omega Liquid….first 2 months take 1 tablespoon twice daily. The following two months take 1 tablespoon per day. For ongoing brain health and prevention, take 1-2 teaspoons daily. The brain is made up of 60% fat, with 40% of that being DHA. Fish oils reduce axonal and neuronal damage, decreases depression/anxiety because it supports neurotransmitters, reduces neuronal apoptosis, inflammation/edema, and oxidative stress. Also increases BDNF (brain-derived neurotrophic factor).

4. Magtein….first 2 months take 2 capsules 2-3 times daily. The following month take 2 caps twice daily. For preventative purposes take 2 capsules daily. This form of magnesium (magnesium threonate), is the only form of magnesium to substantially cross the blood brain barrier as a signaling molecule for controlling synaptic density and plasticity. Improves sleep and mood.

5. This supplementation along with a Ketogenic Diet high in vegetables, quality protein, and try to eliminate sugar, gluten, and dairy as they are inflammatory and reduce the healing of the brain. Check out the following Keto Food Matrix from Robb Wolf’s Keto Masterclass to create an easy meal.

Osteoporosis Protocol

Photo by Mathew Schwartz on Unsplash

Optimizing Vegetable Selection

All food is not created equal! Appearance matters when it comes to selecting the most nutritious foods at the super market. Use the following tips to select and prepare your veggies.

Artichoke:

• The Globe or French artichoke is the most common variety as well as one of the most nutritious.

• Artichokes are one of the highest antioxidant valued vegetables in the supermarket. You would have to eat 18 servings of corn or 30 servings of carrots to get the same benefits.

• Due to their high respiration rate, it is important to buy the freshest artichokes you can find as both their flavor and health benefits decline with each passing day.

• If you must store them, place them in the crisper drawer as soon as you get home and eat them within 1 or 2 days.

• It’s not often that the inside of a vegetable is as nutritious as the outside but recent research has shown hat the artichoke heart is as nutritious as the leaves.

• Steaming artichokes retains more nutrients than all other cooking methods.

• Canned or jarred artichoke hearts are nutritious as well. 

Asparagus:

• When selecting asparagus, choose the bunch with the straightest spears. When asparagus is stored in a dark warehouse for a week or more, the spears length and bend upward in search of light giving them a contorted appearance.  Additionally, if tips are starting to separate, have a yellowish cast, or mushy consistency these asparagus have been stored far too long. Once you select healthy looking spears, flip the bunch over; the cut end of the stalk should be smooth and moist.

• Green asparagus has 7x more antioxidant than the colorless white variety.

• Asparagus has a high respiration rate, similar to broccoli or artichokes. It loses much of its flavor and nutritional value within a day or two of harvest.

• Cooked asparagus is more nutritious for you than raw. If you steam asparagus it will increase the antioxidant value by 30%.

• For storing asparagus for more than a day, it is best to place the bunch in a microperforated bag and keep them in the crisper drawer.

Beets:

• Beets are more nutritious after you steam, microwave or roast them.

• If you cook them with the skin on and remove after they will retain more nutrients. The skin acts to keep water-soluble nutrients inside the beets.

• Beet greens are more nutritious than the beets themselves, add them to salad or in a green smoothie.

Broccoli:

To increase nutrient absorption use Extra Virgin Olive Oil as part of your cooking of vegetables or as a dressing for salads will increase the absorption of fat-soluble vitamins.

• Whole heads of broccoli are more nutritious than the pretrimmed florets. Sectioning broccoli into florets doubles its respiration rate, using up much of its antioxidant reserve in response to the “injury” of being cut into pieces. This leaves little for you, so buy whole head and trim them yourself before cooking.

• Eating broccoli raw will give you 20x more of the compound called sulforaphane than cooked broccoli. Sulforaphane has been shown to reduce inflammation, slow again and fight cancer.

• Frozen broccoli is convenient but is less nutritious.

• Cooking broccoli in boiling water will cause half the nutrients to leach out into the water. Microwaving isn’t a good idea either as you can destroy have the nutrients in two minutes.

• The best cooking method to retain the most nutrients for broccoli is to steam it for about 4 minutes. Or sauté them in extra virgin olive oil, this way they don’t lose any water-soluble nutrients because they are in contact with oil, not water.

• If you keep broccoli for more than a day, place it is a resealable plastic bag, prick 10-20 small holes and then store in the crisper drawer for the best retention of nutrients and flavor.  

Brussels Sprouts:

• When selecting Brussels Sprouts, look for bright green, tight heads. Browning shows their age and reduced nutrient value.

• Brussels Sprouts respire rapidly so treat them as you would Broccoli. Purchase them as needed. Use them when you get them or store in the refrigerator for the next day.

• Frozen Brussels Sprouts have been shown to only contain 20% of the beneficial compounds of fresh Brussels Sprouts.

• The best cooking method for the preservation of nutrients is to steam them for 6-8 minutes. Brussels Sprouts become less sweet and more bitter the longer they cook. 

Cabbage:

• Cabbage is lower in antioxidant than other crucifers, however still nutritious. The deeper the color the more nutritious.

• Cabbage does not respire quickly and as such can be stored in the refrigerator for a week or two without losing many of its nutrients.

• The longer the storage, the more compromise comes in flavor. In only a few days of refrigeration, 30% of its sugar will be gone along with the freshest flavor.

• Prepare cabbage by cutting it and steaming it briefly to reduce odor and increase nutrient yield.   

Carrots:

• Deeper colored carrots are more nutritious than fairer varieties. Purple carrots have more antioxidant activity and potentially more health promoting benefits than the beta-carotene in orange carrots.

• For the freshest, most nutritious and flavorful carrots, select those with their green tops still attached. Before refrigerating, cut the tops off to preserve the moisture in the carrot. Be weary, of purchasing carrots without the top as they are often several months old which will give them less flavor and nutritional content overall.

• Baby carrots, while convenient, are just larger misshapen carrots that have their outer-skin whittled away. Like potatoes or Apples, the skin or outermost part of the vegetable or fruit is the most nutritious because it has to pump up the phytonutrient and antioxidant content in that regions to defend against UV rays, mold, insects, fungus and disease. When the outer most part of a carrot is whittled away, 1/3 of its phytonutrients go along with it.

• Cooking carrots whole, then chopping them before plating will allow the carrots to hold onto more nutrients than if you chopped them beforehand.

Cauliflower:

• Colorful varieties are higher in antioxidants than less colorful varieties. Purple cauliflower has been shown to have 2.5x more antioxidants, and Romanesca cauliflower has as much as 4x glucosinolates — the beneficial sulfur-containing compound that gives cruciferous vegetables their bitter taste and high nutrient density — than the standard white variety. However, white cauliflower has more cancer fighting compounds than either green or purple.

• Frozen cauliflower, like most frozen vegetables has fewer nutrients than fresh varieties. The processing and freezing of cauliflower can destroy up to 40% of their phytonutrients.

• Prepare cauliflower as you would broccoli, by steaming for 4 minutes or sautéing with a quality extra virgin olive oil.

Chives:

• Garlic chives have more antioxidants than the most potent of onions

Corn:

• Go for organic corn as it will have 50% more phytonutrients than conventionally raised corn.

• Choose colorful varieties if possible; look for deep yellow, red, blue, black or purple as they are higher in phytonutrients than pale yellow or white corn. The same goes when searching for cornmeal.

• Frozen corn has the same nutritional content as fresh yellow corn. It is better to steam frozen corn without thawing to retain more nutritional value.

• Steam, grill or microwave corn but don’t boil it as nutrients will be lost in the water. Corn cooked in the husk will retain the most nutrients overall.

• If you have no time for prep, canned corn can be as nutritious as fresh corn. The canning process reduces the vitamin C content, however it does not alter the phytonutrients with some even becoming more potent. Studies show that during the process of canning, the heat applied transforms certain phytonutrients into more active forms, making them easier to absorb. This may explain why canned corn has higher carotenoid content than fresh corn.

Garlic:

• There has been no concerted effort to improve garlic for conventional farming and selling practices, therefore it contains most of its wild nutrients and anything you come across at the store is a great find. Look for garlic with plump, firm cloves with a tight outer wrapper.

• Optimizing the nutrients of garlic is dependent on how you prepare it. To get the full benefit of garlic it is best to chop, crush or use a garlic press, then let the garlic rest for 5-10 minutes before use. Different enzymatic reactions occur when garlic is prepared this way allowing for the powerful compound called allicin to have it’s full effect.

• Allicin has been found to have health promoting effects on atherosclerosis, diabetes, high blood pressure and high cholesterol.

Kale:

• Kale is one of the few vegetables that exceed the nutritional values of some wild greens.

• Red-leaved varieties have a higher antioxidant value than green-leaves.

• For those who are prone to kidneys or gallstones, the variety known as “Dino Kale” or Lacinato Kale are lower in oxalates. 

Lettuce:

• The most nutritious lettuce greens aren’t green, but red, purple, or reddish brown and then dark green — the deeper the hue the higher the phytonutrient content. 

• The arrangement of leaves on a lettuce plant plays a role in the phytonutrient content. Tightly wrapped plants like iceberg lettuce have less phytonutrient content than plants with loose or open leaves like romaine or red lettuce. If given a chose seek out the looseleaf varieties

• As soon as you get home, separate the individual leaves, rinse and then soak them for about 10 minutes in very cold water. In addition to increasing the internal moisture of the greens which allows them to remain crisp longer, the cold water will reduce their temperature, slowing the aging process. Next, it is important to dry them, with a dry paper towel or salad spinner, as any moisture left on the surface will hasten their decay. Store in a plastic bag with 10-20 tiny prick holes, then place in the crisper drawer.

• If you tear your greens into bite-sized pieces it will increase the antioxidant content, however if you do this make sure to eat it within a day or two.

• Whole heads of greens are always fresher than bagged greens, this goes for all varieties. The longer the leaves stay in a bag the greater the reduction in antioxidants. If you do buy greens in a bag, look for mixtures that contain both red and dark green varieties. Be sure to check the “use-by” date and reject anything that has yellow, brown or withered leaves.

Onions:

• The more strongly flavored the onion, the better for your health.

• Red and Yellow onions pack more nutrients than White onions

• Small onions have more nutrients per pound than their larger siblings 

Potatoes:

• The most colorful potatoes with the darkest skin and flesh — blue, purple, and red — will give you more antioxidants than yellow potatoes.

  • The Purple Peruvian potato has 28x more bionutrients than the Russet Burbank and 166x more than the Kennebec white potato

  • However, the Russet Burbank potato is still a good choice as it is higher in phytonutrients than most white potatoes.

  • Another good option is the Purple Majesty. It has been said that this potato has twice the anthocyanin amount of any other fruit or vegetable

• Don’t peel your potatoes, if you do you’ll lose 50% of the antioxidant value

• Store your potatoes in a cool dark place with plenty of ventilation. New potatoes can be stored in the refrigerator for a week or two but after than find a cool dark storage area with a temperature between 45-50° to prolong nutritional life of the potato.

Scallions (Green Onions):

• Scallions are more like wild onions than any other variety, as such they are more nutritious than most other allumins

• The long green leaves have a greater concentration of nutrients than the small white bulbs 

Shallots:

• Ounce for ounce shallots have six times more phytonutrients than the typical onion.

Spinach:

• Bunches are fresher than bagged leaves. Spinach that’s been in a bag for only one week has just half the antioxidant benefits of freshly harvested.

• Mid-sized leaves have more phytonutrients than baby spinach or large spinach leaves. 

• Compared to Spinach, Dandelion Greens have eight times more antioxidants, twice the calcium, three times the vitamin A and five times more vitamin K and E. Try mixing in Dandelion Greens to your next salad, just be careful as adding too much can make the salad a little too bitter for some. If this is the case add come acid from balsamic vinegar or fresh squeezed lemon.

• As soon as you get home, separate the individual leaves, rinse and then soak them for about 10 minutes in very cold water. In addition to increasing the internal moisture of the greens which allows them to remain crisp longer, the cold water will reduce their temperature, slowing the aging process. Next, it is important to dry them, with a dry paper towel or salad spinner, as any moisture left on the surface will hasten their decay. Store in a plastic bag with 10-20 tiny prick holes, then place in the crisper drawer.

Sweet Potatoes:

• Sweet potatoes are higher in antioxidants than regular potatoes.

• The most nutritious varieties have purple and dark orange flesh, but remember you still need to consume the skin for the full benefits.

• Avoid storing sweet potatoes in the refrigerator as they can develop a distinctly “off” flavor. Like normal potatoes, store sweet potatoes in a cool dark location.

Tomatoes:

• Choose tomatoes that are deep red in color, they will have more antioxidants than yellow, gold or green tomatoes.

• Size is equally as important as color, when selecting tomatoes. Small, dark red tomatoes are sweeter and more flavorful as well as having the most lycopene — the phytonutrient that gives tomatoes their red color and has been show to have benefical effect on the heart, blood pressure, osteoporosis and skin  — per ounce. The red-colored cherry, grape and currant varieties are the most flavorful and carry the highest amount of lycopene. Additionally, smaller tomatoes will have more vitamin C than their heftier relatives.

• Storing tomatoes in the refrigerator is not a good idea because when the internal temperature drops below 50°, it stops producing and exacerbates the loss of flavor and aromatic compounds. The longer the duration of refrigeration will make the tomatoes increasing less sweet and more bitter. Store at room temperature to preserve taste.

• The longer you cook tomatoes the more health benefits you get. The heat breaks down cell walls and transforming nutrient compounds making them more available and easier to absorb. Just 30 minutes of cooking can double the lycopene content.

• As such, canned tomatoes are the most nutritious sources of lycopene, due to the heat required in the canning process. Canned tomatoes are also more flavorful than what you would find in the produce section because they are picked when ripe and then processed immediately. Therefore, no flavor is lost along the way.

• Tomato paste is the most concentrated source of lycopene you can find, with up to 10x more than a raw tomato.

New Research Shows Benefits of Collagen for Skin Conditions

Not all collagen is considered equal. Supplementation sources can vary from porcine, bovine or marine — all variations in quality and molecular weight can affect absorption and efficacy.

Collagen is broken down in the digestive tract, whereafter it enters the bloodstream and accumulates in various tissues depending on it's molecular weight. For superior absorption, a collagen supplement with low molecular weight is key.

Collagen is the most abundant protein in the human body, making it the most prevalent structural material in the human body after water. This is important when we understand that collagen is a necessary component for building beautiful skin. As much as 75% of the extracellular matrix is comprised of collagen.

In a recent research review the efficacy of collagen supplementation was tested for dermatological applications. The researchers looked at 8 studies using collagen hydrolysate (which has a low molecular weight) at doses ranging from 2.5-10 grams per day for a period of 6-24 weeks. These studies found a reduction of wrinkle volume, improved skin elasticity, increased skin moisture and a significant reduction in the degree of cellulite.

Additionally, The use of collagen has also expanded into treating such dermatological conditions as atopic and allergic contact dermatitis. The aforementioned review also looked at one 12-week study that sought to examine the effect of collagen supplementation with atopic dermatitis with a dose of 3.9 grams a day. Those who supplemented with collagen saw a significant decrease in immune response and inflammation after 12 weeks. Severity of skin eruption areas, skin hydration and itchiness were all reduced with collagen supplementation.

Collagen is effective in supporting various dermatological conditions such as wound healing, skin elasticity, and suppleness. Other applications for collagen supplementation include osteoarthritis, osteoporosis, improving blood pressure and insulin resistance. As with all things, quality is important. It is necessary to use a high-quality collagen supplement that is supported by clinical research and is of a low molecular weight in order to optimize absorption and intended results.

Source: Choi FD, Sung CT, et al. Oral Collagen Supplementation: A Systemic Review of Dermatological Applications. J Drugs Dermatol. 2019 Jan 1;18(1):9-16.

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Calm Down! CBD Oil for Anger and Stress

Guest post authored by Madeline Taylor from SundayScaries.com

Emotions are part of human life and throughout the course of our lives, we will go through the entire spectrum of feelings. There are some emotions that are directly related to events such as post-traumatic stress disorder and others that seem to pop up from nowhere. Anger and stress are two of the most powerful feelings that we can experience and if one is present, the other will be too.

Stress and anger are often accompanied by underlying anxiety and this is what makes it difficult to find an appropriate treatment. When these three emotions are all present in someone’s life, things can get out of control rather quickly and your quality of life is in jeopardy, especially if you don’t seek treatment. It is easy to overlook the fact that your anger could be a side effect of anxiety, especially if you haven’t been eating or sleeping properly and you may find that even the smallest of issues will suddenly seem like the end of the world is nigh.

Would you purchase CBD products from Stay Strong?

Yes

No

Stress shouldn’t be taken lightly as, in severe cases, it can kill you. It causes hypertension, affects your nervous system, and can lead to depression. Furthermore, as there is still a stigma attached to those who seek medical treatment for seemingly minor emotional issues, many people choose to ignore the symptoms of stress and anger and hope that they will go away on their own.

The Effect of Pharmaceuticals on Mental Health Issues

When we feel like we are under a high level of stress or anxiety, there will likely come a point where a friend or colleague will point us in the direction of a physician to help us address our issues. It could be caused by a social anxiety disorder, increased stress levels through work, Post-traumatic stress (PTSD), or even because of chronic pain. And one of the most commonly prescribed treatments for anxiety is a benzodiazepine like Xanax. These pills will treat your symptoms almost immediately, but they are accompanied by a long list of harmful side effects—especially when used for long periods of time. Benzodiazepines are highly addictive and they can cause the following symptoms:

• Nausea

• Depression

• Dry Mouth

• Incontinence

• Headaches

• Shaking

• Paranoia

• Loss of appetite

• Acne

How CBD Works for Anger and Stress

The past couple of years have seen the rise of alternative medicines such as CBD products like hemp seed oil, cannabis oil, and medical cannabis becoming increasingly popular. Medical marijuana and hemp oil (and all their derivatives) have been proven for use as an efficient and effective natural treatment for disorders like anxiety, depression, and stress and it is currently a hot topic in the medical industry. This has led to more studies being performed on cannabinoids and its potential therapeutic uses, as well as much more research scheduled to take place in 2019. While CBD oil is relatively new to the medical market, it has been used in ancient traditions for thousands of years to cure illness and provide relief from emotional issues like anger, stress, and anxiety.

Here are some of the ways that CBD is thought to alleviate the symptoms of anger and stress:

CBD is thought to cause pleasure hormones in the body to be released. These particular hormones are incredibly powerful, as they are responsible for inducing feelings of calm, reducing stress, and eliminating underlying anxiety.

• Research has shown us that CBD positively affects the basolateral amygdala receptors that we naturally have in our bodies in order to process most of our sensory information.

• The hippocampus is the part of our brain that is basically an emotional control center. CBD interacts with receptors in the hippocampus to stimulate positive emotions and the necessary chemicals to provide us with therapeutic comfort.

• A daily dose of CBD oil has been found to reduce cognitive impairment.

• CBD has powerful anti-inflammatory properties that help eliminate the effects that stress can have on our heart and arteries.

Another major factor to take into account, when looking at CBD as a viable treatment for emotional disorders, is the effect that CBD has on Serotonin levels in the brain. Science and anecdotal evidence have both demonstrated the positive effect that CBD has on the mood-enhancing chemicals in our brain. It triggers the release of these necessary chemicals and works to ensure that they are balanced in an entirely natural way. As an added bonus, it is not accompanied by any nasty side effects.

CBD Is not Addictive

CBD oil is a cumulative substance, meaning that it builds up in our body and works away behind the scenes. This is why it should be taken as a routine supplement each day, instead of when you are right in the clutches of a panic attack. Good quality CBD oil is extracted and processed in a way that allows it to override the psychoactive effects of THC (another important compound in the cannabis plant—the one that gets you high) this means that you won’t be walking around like a zombie and CBD oil is perfectly safe to take at work and it won’t impair your ability to drive or be productive. One of the primary risks of treating anxiety with traditional pharmaceuticals is an addiction and this, in turn, contributes to even more stress! CBD is completely non-addictive and you can take as much or as little as you like, without experiencing withdrawal symptoms.

Final Thoughts

While CBD oil is an incredibly powerful natural substance, not all oils are created equal. Before making a purchase, always check that the oil you are looking at is full spectrum and extracted in a chemical-free process. One of the biggest appeals of using CBD oil is the fact that it is completely non-toxic, so making sure that it is as pure as possible is going to be the key to success. It is also not a quick fix and should ideally be taken as part of a balanced diet and combined with exercise, which is also another incredibly effective way of eliminating stress from our lives. Finally, know that it is completely safe to experiment with dosage. What works for one person, might not be effective for another. Therefore, always start by taking a lower dose and increase it until you notice a positive change with regards to your anger and stress.

SOURCES:

• https://www.medicalnewstoday.com/articles/262809.php

• https://www.nytimes.com/2018/10/27/style/cbd-benefits.html

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Additional Notes on CBD:

While THC, the psychoactive chemical found in cannabis, is a restricted substance that is not legal in several states and countries, the compound cannabidiol is: Mary Barna Bridgeman and Daniel T. Abazia, “Medicinal Cannabis: History, Pharmacology, And Implications for the Acute Care Setting,” Physical Therapy 42, no. 3 (March 2017): 180–188, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5312634/

CBD is a cannabinoid that composes up to 40 percent of the marijuana plant: Alline Cristina Campos et al., “Multiple Mechanisms Involved in the Large-Spectrum Therapeutic Potential of Cannabidiol in Psychiatric Disorders,” Philosophical Transactions of the Royal Society B: Biological Sciences 367, no. 1607 (December 2012): 3364–3378, https://doi.org/10.1098/rstb.2011.0389

CBD acts as an antagonist of THC by turning off or turning down anything that would activate the receptors through which THC exerts its effects. CBD itself does not, like THC, attach to receptors associated with addiction, so it is neither addictive or habit-forming: Shenglong Zou and Ujendra Kumar, “Cannabinoid Receptors and the Endocannabinoid System: Signaling and Function in the Central Nervous System,” International Journal of Molecular Sciences 19, no. 3 (March 2018): 833, https://doi.org/10.3390/ijms19030833; Expert Committee on Drug Dependence, “Cannabidiol (CBD) Critical Review Report,” World Health Organization, June 2018, https://www.who.int/medicines/access/controlled-substances/CannabidiolCriticalReview.pdf

CBD also has no psychoactive effects, and there is a growing body of research to support CBD use for recovery: Bridgeman and Abazia, “Medicinal Cannabis: History,” 180–188, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5312634/

CBD is particularly potent against inflammation, which is one of the leading contributors to conditions like heart disease, cancer, chronic lower respiratory disease, stroke, Alzheimer’s, diabetes, and nephritis: Natalya M. Kogan and Raphael Mechoulam, “Cannabinoids in Health and Disease,” Dialogues in Clinical Neuroscience 9, no. 4 (December 2007): 413–430, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3202504/; Martin Frisher et al., “The Role of Cannabis and Cannabinoids in Diabetes,” The British Journal of Diabetes & Vascular Disease 10, no. 6 (2010): 267–273, https://doi.org/10.1177/1474651410385860; Claudia Ho, Dan Martinusen, and Clifford Lo, “A Review of Cannabis in Chronic Kidney Disease Symptom Management,” Canadian Journal of Kidney Health and Disease 6 (2019): 2054358119828391, https://doi.org/10.1177/2054358119828391

CBD is also effective against acute inflammation, which you might encounter, say, after a long day of racing or working out… CBD can also reduce levels of the inflammatory compound interleukin-6: Prakash Nagarkatti et al., “Cannabinoids as Novel Anti-Inflammatory Drugs,” Future Medicinal Chemistry 1, no. 7 (October 2009): 1333–1349, https://doi.org/10.4155/fmc.09.93

The problem with CBD is that it is not naturally highly bioavailable because CBD oils, capsules, and powders are not water soluble. Considering that your body is over 60 percent water, you have to find a way to overcome this problem to enjoy the benefits of this cannabinoid: Natascia Bruni et al., “Cannabinoid Delivery Systems for Pain and Inflammation Treatment,” Molecules 23, no. 10 (October 2018): 2478, https://doi.org/10.3390/molecules23102478

Turmeric plays a significant role here because the isolated curcuminoids (which are the active ingredients of a high-curcumin-containing turmeric plant) mix with the cannabinoids and terpenoids of CBD, causing their bioavailability to explode: Bruni et al., “Cannabinoid Delivery Systems,” 2478, https://doi.org/10.3390/molecules23102478

When you take CBD with curcumin or turmeric high in curcumin, you can get five to ten times the effects: Grant Hosking, “The Synergistic Effects of Turmeric and CBD,” Modern Nature, February 12, 2019, https://modernnature.com/blogs/articles/the-synergistic-effects-of-turmeric-and-cbd; Kelly Harrington, “Combining Hemp Extract and Curcumin,” Healthy Goods, April 12, 2019, https://healthygoods.com/blog/combining-hemp-extract-and-curcumin/

CBD topical lotions can be just as effective as or more effective than oral CBD supplementation for spot-targeting joints: D.C. Hammell et al., “Transdermal Cannabidiol Reduces Inflammation and Pain-Related Behaviours in a Rat Model of Arthritis,” European Journal of Pain 20, no. 6 (July 2016): 936–948, https://doi.org/10.1002/ejp.818

recommend just 10 to 20 mg of CBD if you have never used it before: Kerstin Iffland and Franjo Grotenhermen, “An Update on Safety and Side Effects of Cannabidiol: A Review of Clinical Data and Relevant Animal Studies,” Cannabis and Cannabinoid Research 2, no. 1 (2017): 139–154, https://doi.org/10.1089/can.2016.0034

Take Your Vitamins!

“Do you know that most of us today are suffering from certain dangerous diet deficiencies which cannot be remedied until depleted soils from which our food comes are brought into proper mineral balance? The alarming fact is that foods (fruits, vegetables and grains) now being raised on millions of acres of land that no longer contain enough of certain minerals are starving us — no matter how much of them we eat. The truth is that our food vary enormously in value, and some of them aren’t worth eating as food… Laboratory tests prove that the fruits, the vegetables, the grains, the eggs, and even the milk and the meats of today are not what they were a few generations ago.”

— 74th Congress, 2nd session (senate document no. 264) 1936

It has long been thought we can eat a balanced diet and remain healthy, yet, increasing rates of illness and disease have proven otherwise. The Department of Agriculture has estimated that 99% of Americans have some type of nutrient deficiency. This becomes important when we understand that our body’s require adequate nutrition to simply stay alive and significantly more nutrients if we wish to optimize our health and lifespan in this increasingly stressful and polluted world.

Why has this happened? Very simply, the food we eat — fruits, vegetables, grains, etc. — is being grown in soil which has become depleted in minerals from modern agricultural practices. In turn, our soil has become so impoverished that it has negatively effected the nutrient yield of the foods we consume. Research from the Life Extension Foundation in 2001 showed the vitamin and mineral content of several foods has dropped dramatically between 1963 and 2000. For example: Collard greens were shown to have a 62% loss of vitamin C, 41% loss of vitamin A, 29% loss of calcium, 52% loss of potassium and an 84% loss in magnesium! Furthermore, in 2004 the Journal of the American College of Nutrition found similarly significant declines in the vitamin and mineral content of over 43 crops grown in US markets.

Adding proof to the claims of nutrient insufficiency through dietary intake, lets take a look at a 2002 study in the Journal of the American Medical Association (JAMA). The authors examined  several nutrients including vitamins A, B6, B12, C, D, E, K, Folic Acid and Carotenoids to which they concluded that the current US diet, while sufficient to prevent acute vitamin deficiency diseases, such as scurvy and pellagra, is inadequate to support long-term health. Continuing the theme, in a 2006 study from the journal Advances in Therapy it was stated: “Only supplementation was able to significantly boost nutrient levels and confer beneficial effects on general welfare, physical performance, and resistance to infections. Therefore, it appears that nutritional supplements are advisable for everyone.”

How can we optimize our nutrient intake? Along with eating as fresh, local and wild as possible, the incorporation of a high-quality, nutraceutical grade supplementation program is warranted. It is essential to find a supplement company which guarantees both potency and purity of their products, can provide proof of their effectiveness in human trials, with all  ingredients are Generally Recognized As Safe. A good place to start is with The Comparative Guide to Nutritional Supplements by Lyle MacWilliam. This provides a comprehensive review of over 1,300 products in the United States and Canada.

What should I take? The following is a list of fundamental recommendations to get you started:

MultiVitamin
Most people do not meet their vitamin and mineral needs through diet alone, and as we have learned above, it would be hard to get all the nutrients we need from food alone. Supplementing with a MultiVitamin is essential to optimize health and performance, however most multivitamins you find in retail stores contain inefficacious, synthetic forms of vitamins and mineral that aren’t readily absorbed (or even usable) for your body. Therefore, it is imperative to find quality brands like NutriDyn or ATP.

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Fruits & Greens Powder
A 2014 meta-analysis of 16 studies found that “higher consumption of fruits and vegetables is associated with a lower risk of all-cause mortality, particularly cardiovascular mortality.”* However, less than 10% of Americans consume sufficient amounts of fruits and vegetables per day. The NutriDyn Fruits & Greens provides 20+ servings of fruits and vegetables in a single scoop and tastes great.

Nutri-Dyn - Fruits & Greens

$45.00

Flavor:

Select Flavor Gluten-Free Berry Gluten-Free Chocolate Gluten-Free Chocolate Pepermint Gluten-Free Espresso Gluten-Free Grape Gluten-Free Green Tea/Melon Gluten-Free Original Mint Gluten-Free Pink Lemonade Gluten-Free Strawberry Kiwi Gluten-Free Chocolate Coconut

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Magnesium
Magnesium is the second most abundant mineral inside human cells, or at least it should be. It is essential for over 700 enzymatic reactions in the body, such as normal nerve and muscle function, supporting the immune system, keeping a steady heart beat, helps bones remain strong and it is also needed to regulate blood glucose levels. According to Carolyn Dean, author of The Magnesium Miracle, as much as 80% of Americans are magnesium deficient. This is largely due to unsustainable farming practices and the use of Roundup which binds magnesium, removing 50% of what little is left in the soil.

ATP Lab - Synermag

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EPA/DHA Fish Oil (Omega-3)
The majority of animal protein — beef, poultry, pork — in America is fed an unnatural diet of grains containing soy/corn. The downstream effect of this is inferior quality meat that is higher in inflammatory Omega-6’s and lower in Omega-3’s. On top of this, the Standard American Diet  consists of highly processed foods, also high in these same inflammatory oils. Historically, it has been estimated that humans evolved eating a diet close to equal in Omega-6 and 3 fatty acids**. However, the current ratio in the Western diet is closer to a 15:1 to 30:1 ratio. This is cause for a host of inflammatory diseases. Improving your Omega-3 ratio can improve insulin sensitivity, lower triglycerides, mitigate the effects of stress, and has the ability to turn on lipolytic genes (fat burning genes). Additionally, out of 14 omega-3 trials, which followed patients for an average of 2 years, the overall reduction in mortality was almost twice as good as statins, 25%. This is significant for at least 2 reasons: 1) that is a huge difference, and 2) the studies only lasted 2 years on average, meaning that the benefits of omega-3 fatty acids are fast-onset and robust. In other words, statins take ~50% longer and are only ~50% as good as omega-3 fatty acids.

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References:

* https://www.cdc.gov/mmwr/preview/mmwrhtml/mm6426a1.htm 

** Simopoulos AP. Omega-3 fatty acids in health and disease and in growth and development. Am J Clin Nutr. 1991 Sep; 54(3):438–63.)