Handout for Miami conference, part 3

GENERALIZED (SYSTEMIC) FATIGUE

1. Potassium - You can get more by increasing consumption of fruits, vegetables, fish, yogurt, nuts, seeds, and soybeans. Many people also find increased energy when they take 100 to 400 mg. of potassium supplements.

The most effective form is potassium ASPARTATE taken in conjunction with magnesium aspartate.

CHECK WITH YOUR DOCTOR before taking potassium supplements OR increasing the potassium in your diet if you have a medical condition, are taking medications, or are over 65.

2. Iron – Even a borderline (subclinical) iron deficiency can exacerbate fatigue, insomnia, lack of concentration, and restless legs. These symptoms will NOT improve if you are NOT deficient in iron or in the very low “normal” range. As you can have too much iron in the body, CHECK WITH YOUR DOCTOR. There is NO iron in the multivitamins I have recommended.

If you do need to supplement with iron, try Ferrochel, or any slow-release form. Start with 10 mg. a day (or 18 mg. every other day) for a month. Continue taking only IF your symptoms have improved.

DO NOT TAKE at the same time you take your calcium supplement or a large dose of vitamin C.

3. B vitamins – These ARE included in the multivitamins, but occasionally people will need additional amounts.

It is cheaper to buy the NSI Vitamin B formula, break open the capsules, and take ¼ to ½ capsule a day, in addition to your multivitamin.

If you don’t want to mess with doing that, buy the Country Life Coenzyme B-Complex and take 1 or 2 capsules a day.

4. Fish oil (See above)

5. Carnitine (any form, including acetyl-l-carnitine; see above)

6. Eleuthero - Eleuthero has been shown to enhance mental acuity and physical endurance without the letdown that comes with caffeinated products. May also normalize blood sugar.

Daily dosage is usually given as 2 - 3 grams of dry, powdered root or 300 - 400 mg of standardized extract, but I find one 648 mg. capsule of the NSI product makes a difference for me.

Historically, eleuthero is taken continuously for six to eight weeks, followed by a one- to two-week break before resuming.

7. DHEA – As well as boosting energy, a deficiency of DHEA has been found to correlate with chronic inflammation, immune dysfunction, depression, cognitive decline, osteoporosis, and heart disease.

Ideally, a doctor should test you to find out what your DHEA level is.

If you try it on your own, women should start with 10 mg., and raise to 25 mg. if no results are felt after a week. Men typically do better with 25 to 50 mg.

If you get acne, hot flashes, become irritable or hyper, you’re taking more than your body needs.

CONSULT WITH YOUR DOCTOR if you have or have had a hormone-related cancer!

PAIN

1. MSM is a sulfur-containing anti-inflammatory compound best known for alleviating arthritis. It may also help muscle pain, nasal allergies, and fatigue after exercise. Dosage: start at 500 mg. 3 times a day with food; increase by 500 mg. until you get results, up to 6000 mg. MSM works better if 2000 mg. vitamin C is taken daily.

2. Fish oil (see above). In a recent study on back pain, more people were able to stop taking or lower their pain medication when taking 2400 mg. of EFA/DHA than the lower dosage of 1200 mg.

3. Boron – 3 mg. is the standard dosage for bone health. 6 mg. or 9 mg. a day can often alleviate arthritic pain.

4. Turmeric – 900 to 1200 mg. a day, standardized for 95 percent curcuminoids.

You can also use as a culinary spice in powdered form - brightly colored and aromatic is best. Has also shown results in preventing colon cancer and Alzheimer's. It may take 2 months to show results. Turmeric has anti-clotting properties; CON SULT YOUR DOCTOR if taking anticoagulants or taking daily aspirin. In rare instances, daily use over an extended period of time can cause stomach upset and/or heartburn. Do not use curcumin if you have gallstones or a bile duct dysfunction.

5. Ginger – Try 1 or 2 grams a day in capsule form, or any amount in the form of culinary powdered ginger (in recipes), candied ginger or ginger tea (steeped covered for 10 minutes; you can use the teabag twice if it still tastes “gingery”). Also takes up to 2 months to work, and has anti-clotting properties; CON SULT YOUR DOCTOR if taking anticoagulants or taking daily aspirin.

6. Proteolytic enzymes – Follow label directions, being sure you take them at least 1 and ½ hours after a meal:

a. At www.vitacost.com: NSI Flavenzym

b. At stores: Wobenzym, or Priority One’s Proto-Zyme or Priority-Zyme

MEMORY; COGNITIVE FUNCTIONING

1. Creatine, fish oil, and B vitamins (see above)

2. Acetyl-l-carnitine (see above)

3. Phosphatidylserine – buy a 500 mg. complex that has 100 mg. (or 20%) phosphatidylserine. Start with 1 a day for a week. If you don’t notice any effect on mood or cognitive functioning, you can build up to 2 or 3 a day. If you take 3 a day for a full month, you may continue getting good results with only 1 a day after that. Do not take near bedtime; can be stimulating.

4. Huperzine A - an alkaloid found in club moss, helps to increase acetylcholine levels by inhibiting the acetylcholinesterase enzyme. Start with one 50 mcg. capsule. Increase to 2 a day, if you don’t notice any improvement in a month.

5. Choline – For a source of acetylcholine in the brain, I recommend:

Alpha GPC (glyceryl phosphoryl choline) – 600 mg. a day; 1200 mg. in extreme cases of cognitive dysfunction

The other forms provide some choline to the brain, but mainly provide benefits to the liver. They are:

Phosphatidylcholine – 3000 mg. a day

Lecithin – 15 grams a day

Choline Bitartrate -- 500 mg

Cautions: Do not exceed dosage recommendations. Excess may cause diarrhea, nausea, or depression. Start with even lower doses if prone to depression.

MOOD; DEPRESSION

1. Fish oil (see above), B vitamins (see above), DHEA (see above), ginkgo biloba (see above), acetyl-l-carnitine (see above), phosphatidylserine (see above)

2. St. John’s Wort – 900 to 1200 mg. a day. CHECK WITH YOUR DOCTOR if taking any medication, as it reduces the effectiveness of some. Usage with SSRIs can cause mild serotonin syndrome.

3. Tyrosine – start with 500 mg. a day, and build up once a week until effective, up to 1500 mg. May also increase energy and concentration.

Only works with people deficient in this amino acid, which may include hypoglycemics and people under a lot of stress.

Take in the morning on an empty stomach.

Cautions: Do not use if you have a Glioblastoma Multiforme tumor, Melanoma, Hyperthyroidism, or Schizophrenia, or if you are taking a Monoamine Oxidase Inhibitor.

4. SAM-e - also very good for the liver and, if taken for several months, may help arthritis pain. Start with 400 mg. taken between meals. Add in increments of 400 mg. until effective, up to 1600 mg. a day. DO NOT USE IF YOU HAVE BIPOLAR DISORDER. Expensive.

5. Positrol (taken in the evening; follow label instructions) along with SynCholamine (taken in the morning; follow instructions). Also helps you sleep, but they're very expensive, too. You have to order them from Vitamin Research Products: www.vrp.com or 1-800-877-2447.