Magnesium Anxiety Dosage

Magnesium ions regulate over 300 biochemical reactions in the body through their function as enzyme cofactors. Helps maintain healthy muscle and nerve function, keeps heart rhythm steady, supports a normal immune system, and keeps bones potent. Also, plays an momentous role in the central nervous system, regulating neurotransmitter metabolism and modulating the sensitivity of nerve receptors, including those related in the “fight or flight” stress response. A deficiency of magnesium can present common psychiatric symptoms including anxiety, depression, restlessness and irritability.  Experts estimate that the average person’s body contains about 25 gr of magnesium, and about  half of that is in the bones. Only 1 percent of magnesium in the body is essentially found in blood, and just 3 percent is found in blood serum. Hypomagnesemia (magnesium deficiency) is defined as having magnesium levels that are less than 1.8 mg/dL.

Magnesium and Anxiety Problems

Magnesium is a calming mineral that helps avoid anxiety, fear, nervousness, restlessness and irritability. Some studies it was shown that magnesium therapy resulted in faster improvement from major depression including symptoms of headache, anxiety, irritability, insomnia and short-term memory loss. Symptoms of chronic magnesium deficiency include paranoia, anxious behavior,  apprehension, depression, confusion, anger, nervousness, insomnia. Magnesium is the first mineral to be depleted when the body is under external or  internal stress; it is furthermore the first mineral to help recovery from, stress, anxiety and mineral imbalances.

Magnesium is an inhibitor of the N-methyl-D-aspartate, receptor in the brain. Inhibition of the N-methyl-D-aspartate (NMDA) activity may be associated with anti-anxiety activity, according to a 2004 research reported by Ewa Poleszak. Magnesium ions regulate calcium ion flow in neuronal calcium channels, helping to regulate neuronal nitric oxide production. In MG inability, neuronal requirements for magnesium may not be met, causing neuronal injury which could manifest as depression. Magnesium therapy is hypothesized to be influential in treating major depression resulting from intraneuronal mg deficits. CSF (Cerebral spinal fluid) magnesium has been found low in treatment-resistant suicidal depression and in people that have attempted suicide.

AnxietyCatecholamines cause general physiological changes that prepare the body for physical activity. Some characteristic effects are increases in heart rate, blood pressure, blood glucose levels, and a reaction of the sympathetic nervous system. The important catecholamines are dopamine, norepinephrine, and epinephrine. Catecholamines activate an area inside the brain named the amygdala , which appears to trigger an emotional response to a stressful event. When there is a perceived danger or stress, the brain releases these hormones, which by leaps and bounds speed up the heart rate, increase the blood pressure, and put the body in a state of readiness for physical action. Also, during the stressful condition catecholamines suppress activity in areas at the front of the brain concerned with short-term memory, concentration, inhibition, and rational thought.  Increased catecholamines lead to excretion of magnesium in urine, which reduces the concentration of magnesium in the body. Catecholamine secretion is suppressed in the presence of sufficient magnesium levels.

“Brain Derived Neurotrophic Factor” (BDNF) is produced inside brain neurons or nerve cells, especially in learning centres. The experts found that elevated brain magnesium was able to induce the production of “Brain Derived Neurotrophic Factor“, your brains rejuvenation compound. Scientists from the “School of Medicine at the University of Texas” in Austin found that elevating brain levels of magnesium can help undo the bad programming from prior stress experiences by helping to create new brain response patterns not influenced by anxiety or fear. Experts included supplementary magnesium to a group of volunteers and found that elevated brain magnesium was able to induce the production of BDNF, a compound used by the brain to rejuvenate cellular function. This led to an increase in synaptic plasticity, enabling the learned fear response to essentially change.

In an 1992 study reported in Ceskoslovenská Psychiatrie, 20 women with anxiety revealed that a combination of anxiety medicines and magnesium led to a more quick recuperation of anxiety when compared to standard therapy alone. A study in France of 264 people with generalized anxiety disorder found that a statistically significant number of women and men reported developments on a magnesium treatment. An epidemiological study found  correlate between low magnesium levels and symptoms of depression in Norway. In a 2008 clinical trial showed that magnesium was as effectual as the tricyclic antidepressant imipramine in treating depression in diabetics and without any of the negative effects of imipramine (Magnesium Research 2008-December). A study reported in the October 2010 edition of “Psychology and Behaviour” showed that low magnesium levels in blood serum and brain were amply related with behavior symptoms associated to anxiety.

Magnesium Anxiety Dosage

General magnesium dosage for adults involves 270 mg to 400 mg per day for men and 280 mg to 300 mg per day for women. A study described by “National Institutes of Health” demonstrated a reduce in symptoms of anxiety and depression in people who took 125 mg to 300 mg of magnesium, as taurinate and glycinate, daily with each meal and  at bedtime. Vit B6 in the helps determine how much magnesium absorbs into cells. High doses of zinc in interfere with the absorption of magnesium.

Niacinamide Benefits and Side Effects

Vitamin B3 as Niacinamide and B3 as Niacin are both generally considered one of the 8  essential B Complex vitamins that can‘t be made by the body. It is an substantial precursor to the co-factors nicotinamide adenine dinucleotide (NADH) and nicotinamide adenine dinucleotide phosphate (NADPH). Along with their reduced forms  NADPH and NADH  these enzymes participate in numerous enzymatic reactions and act as antioxidants. Nicotinic acid (niacin) and niacinamide (nicotinamide) are similarly effective as a vitamin because they can be converted into each other within the organism. The blanket term vit B3 is used for both.

Niacinamide Benefits

Niacinamide is a biologically active form of vitamin B3 found widely in many  yeasts and root vegetables. Niacinamide can be made from niacin in the body. Niacin is converted to niacinamide when it is taken in amounts more than what is needed by the body. Niacin, as niacinamide or nicotinic acid , is converted in the body to the active forms,  nicotinamide adenine dinucleotide) and a phosphorylated form. Nicotinic acid and nicotinamide have similar vitamin effects, however they have very different  pharmacological activities. Nicotinamide, via its major metabolite nicotinamide adenine dinucleotide, is involved in a spacious range of biological processes including the production of energy, the synthesis of fatty acids, cholesterol and steroids, signal transduction, and the maintenance of the integrity of the genome.

Antioxidant

Nicotinamide has been shown to have antioxidant effect. In vitro, it has been found to inhibit protein oxidation and lipid peroxidation. It stops reactive oxidants that induce apoptosis or cell death.

Tryptophan

NiacinamideDietary tryptophan is  converted to niacin in the body. Approximately 2/3 of your body’s niacinamide is made from the amino acid, tryptophan. Because dietary tryptophan can be metabolized to niacin, nutritions rich in tryptophan can compensate for inadequate dietary niacin. A double-blind, placebo controlled study that was reported in “Acta Psychiatrica Scandinavica” compared 3 different therapy approaches in 25 serious depressed patient aged 18-60. One group was given a combination of tryptophan and nicotinamide, one group was given imipramine and a other group was given a combination of imipramine with the nicotinamide and tryptophan. In the group given the medicine and the supplements, there was a negative correlation between tryptophan levels and response to the treatment suggesting that the tryptophan levels were too high.The data suggest that nicotamide-tryptophan may be as efficient as imipramine in unipolar patients providing the dose is kept within the therapeutic window, and that at low doses it could also potentiate the action of tricyclic antidepressants.

Insulin

In diabetics, delays the destruction of insulin-producing pancreatic cells, avoids cell damage and improves regeneration, reduces levels of glycated haemoglobin and develops parameters of glycaemia. Nicotinamide is being investigated as an substance for the possible delaying or prevention  of the onset of type 1 diabetes mellitus. In vitro experiments have showed that nicotinamide can prevent macrophage or interleukin-1beta-induced beta-cell damage. An study in New Zealand using nicotinamide therapy demonstrated a 50 percent decrease in the development of IDDM (insulin-dependent diabetes mellitus) over a 5-year period. In a meta-analysis of ten randomized controlled trials, niacinamide  promoted wholesome C-peptide levels, insulin metabolism and beta cell function. Nicotinamide has been shown to decrease the production of IL-12 and TNF-alpha in cultures of whole blood from prediabetic and diabetic people and in healthy people.

Arthritis

In the 1950s, doctor W. Kaufman published findings from numerous of case results  the useful of niacinamide for arthritis pain in a variety of scientific journals. In a twelve-week randomized double-blind trial involving 72 participant, niacinamide provided statistically significant support for healthy inflammatory response and joint flexibility. Reduces joint inflammation by mediating interleukin I and inhibiting nitricoxide free radicals. The findings of a study reported in the July 1996 edition of Inflammation Research demonstrate that niacinamide develops joint flexibility, reduces inflammation and permits the dose of anti-inflammatory drugs to be reduced in individuals suffering from osteoarthritis.

Sir2p Activity

Niacinamide enhances Sir2p activity by increasing NAD (Nicotinamide adenine dinucleotide). New researches, show that Nicotinamide adenine dinucleotide (NAD) a plays substantial roles in transcriptional regulation, longevity, calorie-restriction-mediated life-span extension and age-associated illness. Study has revealed a longevity gene known as Sir2  that produces the protein Sir2p that has been shown to extend cell life. If Sir2 is removed from the cell’s DNA, lifespan is sharply curtailed. If an extra copy of the gene is inserted into the DNA, lifespan is extended, sometimes by as much as 50 percent.

Side Effects

Side effects associated with high-dose niacinamide include nausea, heartburn, vomiting, dizziness, decrease in insulin sensitivity, liver toxicity, irregular heartbeat, and diarrhea.

Acerola Benefits and Vitamin C

Acerola (Malpighia glabra L.) is a small tree that grows in dry areas of the Caribbean and South and Central America. The fruit of is small and red like a cherry. Besides the name acerola, it is widely known with 3 different names; Barbados cherry , West Indian cherry and  Wild crapemyrtle. Acerola berry covers from 1% to 4.5 % vitamin C (1,000  –  4,500 mg/100 gr) in the edible portion of the fruit.

A Natural Source of Vitamin C

Vitamins have been produced as commodity chemicals and made usually available as inexpensive synthetic and semisynthetic source multivitamin dietary supplements, since the middle of the 20th century. Until the mid-1930s, when the initially commercial yeast-extract and semi-synthetic vitamin C supplement were sold, vitamins were obtained solely through food intake, and changes in diet can alter the types and amounts of vitamins ingested. Various vitamin C and multivitamin supplements contain ascorbic acid or ascorbate, which is the outer ring that surrounds the real vitamin C complex. They are generally chemically synthesized molecules manufactured in a test tube and are  made from usually modified corn sugar. Acerola’s special high level of Vitamin C paired with the presence and synergistic effect of nature’s stabilizers (bioflavonoids, carotenoids) make it a preferred Vitamin C source.

Acerola Benefits

Vitamin C is critical for many basic processes in the body. Vitamin C is important for bones and connective tissues, Acerolamuscles, immune system and blood vessels. Withal helps the body absorb iron, which is needed for red blood cell production. For healthy women and men, the “Linus Pauling Institute” recommends a vitamin C dosage of at least 400 mg daily.

Collagen

Vitamin C is responsible for producing collagen. Collagen is a protein that connects all fiber network, suchlike as tendons, skin, cartilage and other tissues in the body. Vitamin C plays an substantial role in the formation of collagen, which is the main structural protein in the skin.

Scurvy

Scurvy disease is prevented by enough intake of vitamin C. Scurvy is a problem characterised by general weakness, anaemia, gingivitis, and skin haemorrhages caused by a prolonged deficiency of vitamin C  in the diet.

Antioxidant

Vitamin C is a strong antioxidant. Antioxidants block some of the damage caused by free radicals, substances that damage DNA. Antioxidant properties of vitamin C have been demonstrated in many experiments in vitro. Vitamin C is implicated in preventing cancer due to its capability in scavenging free radicals and carcinogens, maintaining the integrity of connective tissue and improving immunocompetence and resistance to cancer. In a lab study reported in “Plant Foods for Human Nutrition” in 2011, researchers found that acerola may fight oxidative stress.

Immune System

The role of vitamin C in the functioning of immune cells is well proven. Vitamin C has been shown to stimulate both the production and function of leukocytes, particularly neutrophils, lymphocytes and phagocytes. Lymphocytes (There are two main types B cells and T cells) produce antibodies that work along with phagocytes to fight infection.

A study by researchers at Texas Health Science Center, studied the white blood cells of 12 participant before and after each participant took 1 gram of vitamin C daily for 2 weeks. Experts then analyzed the immune cell types present in the blood as well as the capability of these cells to make antiviral compounds. The number of NK cells in the peripheral blood increased after 2 weeks of  supplement with Vitamin C. While the number of T cells remained the same, they were more activated following vitamin C supplement. Experts concluded  that this data suggests an increase in antiviral immunity after 2 weeks of 1g/day vitamin C supplement and the possible use of vitamin C to modulate the immune system in people.

According to research published in the “journal American Journal of Clinical Nutrition“; combination of vitamin C and vitamin E strengthens the immune system. Participants (healthy male and female volunteers aged 22-55 years old) were administered vitamin C (1,000 mg per day), or synthetic vitamin E (400 mg per day) or vitamin C and synthetic vitamin E at the aforementioned dosages, for 28 days. The findings of the study openly demonstrated that the participants receiving the combination of vitamin C and vitamin E had the most  developed parameters in immune system function as measured by blood levels of Interleukin-1B and tumor necrosis factor-alpha.

Anticancer

Vitamin C , decrease cellular DNA damage that is the critical first step in cancer initiation and as well as reduce the inflammatory changes that allow a malignant cell to grow into a dangerous tumor. A prospective study that followed 870 men over a period of 25 years found that those who consumed more than 83 mg of ascorbic acid daily had a stunning, 64 percent reduction in lung cancer compared with those who consumed less than 63 mg per day.  In the “Nurses’ Health Study“, premenopausal women with a family history of breast cancer who consumed an average of 205 mg/day of vitamin C from foods had a 63% lower risk of breast cancer than those who consumed an average of 70 mg/day.

Heart

A report in the “Lancet“, March 2001, stated that those with the maximum levels of vitamin C in their blood had one half the risk of death from all causes, including heart disease. Scientists analyzed the effect of vitamin C on both arterial stiffness and platelet aggregation. They provided vitamin C in a single 2000 mg oral dose, or placebo, to healthy male volunteers. Only 6 hours after supplementation, measures of arterial stiffness decreased by 10 percent in the supplemented group, and platelet aggregation  by 35 percent, with no changes at all seen in the placebo group.

Vitamin C is important for maintaining a healthful heart and blood vessels by reducing oxidative stress and promoting vasodilation increasing nitric oxide bioavailability. Vitamin C helps in reducing the risk of stroke, a kind of cardiovascular disease. One study in the “American Journal of Clinical Nutrition” found that those with the highest concentrations of vitamin C in their blood were associated with 42 percent lower stroke risk than those with the lowest concentrations.

Age-Related Macular Degeneration (ARMD)

Age-related macular degeneration is a problem that occurs when cells in the macula degenerate. Experimental findings suggests vitamin C lowers the risk of developing cataracts, and when taken in combination with other nutrients, can slow the progression of age-related macular degeneration  and visual acuity loss. Vitamin C (500 mg) appears to work with other antioxidants, including beta-carotene (15 mg), vitamin E (400 IU) and zinc (80 mg), to protect the eyes against developing macular degeneration. Results of this study, showed slows the progression of advanced age-related
macular degeneration by approximately 25 % and visual acuity loss by 19 % in people at high-risk for the.

Carotenoids Benefits and Food Sources

Carotenoids are natural pigments which are synthesized by plants and are responsible for the bright colors of different vegetables and  fruits. The carotenoids absorb light energy of specific frequencies and transfer it to chlorophyll for use in photosynthesis. In addition, act as antioxidants for chlorophyll, protecting it from damage by oxidation in the presence of sunlight. They are split into two classes, xanthophylls (beta-cryptoxanthin, lutein, and zeaxanthin) and carotenes ((alpha-carotene, beta-carotene, and lycopene).

Beta carotene, alpha-carotene, and beta-cryptoxanthin are carotenes that are converted into vitamin A or retinol in the body. Lycopene, zeaxanthin, and lutein have no vitamin A activity.

Carotenoids Foods

Food sources of carotenoids include carrots , tomatoes, tomato paste, tomato sauce, tomato soup, beets, pink grapefruit, watermelon,  pomegranate, guava, papaya, bell peppers, spinach.

Carotenoids Benefits

Carotenoids are thought to provide positive effects in decreasing the risk of disease, especially certain cancers and eye illness.

•  Beta Carotene

Beta carotene, along with alpha-carotene and beta-cryptoxanthin, can be converted to retinol and is classified as a Carotenoidsprovitamin A carotenoid. Free radicals can damage the basic structure of cells and so lead to chronic diseases and accelerate the aging process. Beta carotene and others carotenoids have antioxidant features in vitro and in animal models. Beta carotene has strong antioxidant effects, helps the body scavenge free radicals, therefore limiting the damage to cell membranes, DNA and protein structures in the cell.

Beta-carotene may enhance macrophage function and natural killer cell cytotoxicity and increase T-helper lymphocyte counts. Findings from a number of studies suggest that beta-carotene containing foods avoid the initiation and progression of different cancers. Beta carotene stimulates a molecule that helps the immune system target and destroy cancer cells. It increases the number of receptors on white blood cells for a molecule known as major histocompatibility complex II. MHC II is integral in helping monocytes, a type of white blood cell, direct killer T cells to cancerous cells.

Epidemiological studies have demonstrated an inverse relationship between presence of different cancers and dietary carotenoids or blood carotenoid levels. In a study showed that 44 % of patient with colon cancer who were given 30 mg daily beta-carotene had cancer inhibition after only 2 weeks. Researchers showed beta-carotene, additionally using 30 mgs per day for pre-cancerous mouth lesions, caused total or partial regression in 71% of tumours.

In the study, 2 groups of men participating in the Physicians Health Study for 12 years were given either beta carotene (50 mg) or placebo throughout the course of the study. When looking at natural killer cell activity, the elderly men on beta carotene had 59% higher natural killer cell activity than the placebo group. Was seen in the middle-age group with beta-carotene supplementation, with the placebo group having 53% higher natural killer cell activity compared to the placebo group.

Beta carotene, along with zinc,copper, vitamin C, and vitamin E  may help treat advanced age-related macular degeneration, an eye disease. A clinical trial, the “Age Related Eye Disease Study“, found that individuals who had macular degeneration could slow its progression by taking beta-carotene (15 mg), vitamin C (500 mg), vitamin E (400 mg), copper (2 mg) and zinc (80 mg).

• Lycopene

Lycopene is the natural substance responsible for the deep red color in many foods, most particularly in tomatoes. Lycopene is more plentiful in cooked and processed tomato products such as tomato paste, and tomato sauce. The absorption of lycopene from cooked tomato paste was shown to be 3.8 times that from fresh tomato.

Lycopene has powerful antioxidant properties and researches indicate that it can help avoid certain cancers, macular degeneration and heart disease. 10 to 30 milligrams per day has been found to be effective in combating free radicals. In addition to preventing oxidative damage to cell membranes,  lycopene can  avoid oxidation of proteins and DNA.

Some researches have demonstrated that lycopene concentrations, found in foods, can fight this immortal cancer cells that had disrupted the programmed sequence of apoptosis or cell death in normal tissues. Lab experiments with lycopene confirm that it acts as an antioxidant and affects the way cells grow and communicate with each other. In a Harvard study conducted with 47,894 men, scientists found that eating 10 or more servings a week of tomato products was linked with a reduced risk of prostate cancer by as much a 34% .

A study on heart illness found that men with high levels of lycopene in their fatty tissues had a 50 % reduced risk of heart disease. In the EURAMIC study, the risk for acute heart attack at the highest level of lycopene in adipose tissue was reduced by 65 %, compared to adipose lycopene at the lowest level.

Lutein and Zeaxanthin

The only carotenoids found in the retina are zeaxanthin and lutein. Lutein is used by the body as an antioxidant, and for blue light absorption.

Lutein and zeaxanthin, form the yellow pigment of the retina and absorb blue light, a harmful component of sunlight. Lutein works by means of its antioxidant effects which protect the cells of the retina against free radicals. A Harvard research in 1994, demonstrated that 6 milligrams of lutein may reduce your risk for developing macular degeneration. According to a 2007 study reported in the Archives of Opthamology, people with an increased intake as zeaxanthin and lutein, had a decreased risk of developing age related macular degeneration.

Epidemiological studies have long suggested an association between carotenoid intake and decreased risk of cardiovascular disease. In a study (University of Southern California) demonstrated that lutein may help protect against clogging of the carotid arteries in the neck, an indication of atherosclerosis, the disease that leads to most heart attacks. Found that participants with the highest levels of lutein in the blood at the outset had no increase in plaque in the arteries throughout the 18 months of the study.

A epidemiological study from “Harvard School of Public Health“, reported in the Journal of the National Cancer Institute, found an inverse ratio between zeaxanthin and lutein intake and breast cancer in a group of more than 83000 women. Korean scientists have found algae-extraction carotenoids such as zeaxanthin and lutein can reduce colon cancer growths. Other recent study demonstrated lutein could inhibit growth in mouse mammary tumors by regulating angiogenesis and apoptosis.

Theobromine Benefits

Theobromine belongs to a class of alkaloid molecules called as methylxanthines. Occurs naturally in cocoa, cola nuts and tea. The cocoa bean is nature’s most concentrated source of theobromine. In 1841, theobromine was first discovered in cacao beans by a Russian chemist by the name of Alexander Woskresensky, and it was synthesized from xanthine afterwards.

Theobromine Benefits

Like many alkaloid, theobromine has a range of effects on the body. Theobromine, acts as a diuretic, vasodilator, cardiac stimulant, and smooth muscle relaxant. Has a ten fold lower stimulating property to humans than caffeine does.

The alkaloids caffeine and theobromine are responsible for the stimulant effect of cacao and chocolate. Chocolate contains 0.5-2.7% theobromine. Theobromine levels are maximal in dark chocolates. Milk chocolates contains about 2gr to 5 gr theobromine per kg. 1 oz. of white chocolate contains almost 1 mg.

Cough is a common and protective reflex, however persistent coughing is debilitating and impaired quality of life. A 2004 study reported by “Imperial College London” concluded that theobromine has an cough-reducing property superior to codeine by suppressing vagus nerve activity. Theobromine was found to work directly on the vagus nerve, which is responsible for triggering coughing. A British drugs company called SEEK is helping develop a medication based on a medication called theobromine, that it says “has been shown to inhibit the inappropriate firing of the vagus nerve, which is a key feature of persistent cough.

All methylxanthines have been shown to relax the smooth muscle of the bronchi in the lungs. Theobromine and theophylline are termed as methylxanthines and are used in the management of asthma bronchiale. Methylxanthines produce a relaxation of the bronchial smooth muscle and so are helping to open up constricted airways.