Flax Seeds Benefits For Brain Health

Flax seeds may have benefits for brain health because of their rich fatty acid content. Our brains are very nutrient hungry. Brain tissue requires a constant stream of cellular health supportive nutrients. Not just energy supporting molecule but structural parts too.

Fat forms an important part of brain tissue which supports the brain both structurally and functionally. Brain tissues contain a high amount of fat relative to other parts of the body. Maybe the most other than fat deposits. There is a very high amount of omega 3 and omega 6 polyunsaturated fatty acids within the nervous system along with other fats too.

Flax seeds are a rich source of bioactive compounds such as polyunsaturated fatty acids. These are able to integrate into brain or nerve cell membranes. Flax seeds contain high amounts of an omega 3 fatty acid known as alpha linolenic acid. This also converts into other omega 3 fatty acids and is why alpha linolenic acid is a possible brain health supportive nutrient.

Flax seeds are one of the most nutrient dense sources of fatty acids such as alpha linolenic acid on the planet. This makes flax seeds of interest to people who would like to support brain health. Fats have a really bad reputation in health and wellness communities but they are needed as part of a healthy diet.

Here the possible benefits of flax seeds for the optimal health our brain will be outlined to show why you may wish to add more of this food to your diet.

Flax Seed ALA And Brain Health

You may have heard of DHA or EPA omega 3 fatty acids. ALA or alpha linolenic acids is another omega 3 fatty acid which you can find in plants. This omega 3 fatty acid also converts to DHA and EPA within the body.

Flax seeds are one of the richest source of alpha linolenic acid on the planet. Research suggests that alpha linolenic acid may have a strong functional significance in the brain.

Diets rich in flax seeds may improve brain weight and density of brain fatty acids. This includes flax seed omega 3 fatty acids such as alpha linolenic acid or DHA. Omega 3 fatty acid deficient diets may reduce the total omega 3 fatty acid content of forebrain. Research also suggests that omega 3 supplements may improve omega 3 levels by 50% within the brain.

This is not a surprise considering the significant structural and functional role of fatty acids in brain functioning. Brain and nerve cells wrap themselves in layers of fat tissue. This fat tissue is called myelin. Myelin assists with speeding up the process of nerve transmission. Speed of nerve transmission is essential for optimal cognition and responsiveness to environmental changes.

Flax Seeds And Thinking Speed

Brain neurotransmitter levels have been shown to improve with flax seed intake and this is also influential on the health of the brain. Neurotransmitters are important for ensuring signals within the brain are sent efficiently for optimal brain functioning and responsiveness.

Initial research with DHA suggests that this omega 3 fatty acid is associated with more optimal learning ability and spatial awareness. This could be due to the role of essential fatty acids in myelin and brain or nerve cell transmission. Another clinical study found that the regular consumption of flax seeds improved verbal fluency and cognition in older adults.

Neuroprotection

Fatty acids like our bodies are very prone to oxidative damage. Research suggests that flax seeds could be protective of brain development in unborn babies and some studies show they support improvements in sex hormone levels.

Flax seeds may also have mild neuroprotective abilities in some cases because of an antioxidant characteristic. This may also raise the protective antioxidant levels in the brain to reduce oxidative stress within the brain. Antioxidants also preserve fatty acid health promoting status and prevent them going rancid.

Some conditions create ammonia toxicity within the body. Flax seed oil is thought to have some capacity to protect nerve cells from ammonia caused stress damage and maintain healthy cognition. The linoleic acid and alpha linolenic acid content of flax seeds could contribute to this. The regular consumption of flax seeds could also protect the energy levels of the brain to prevent mental fatigue.

Flax Seeds And Nervous System Stresses

Dietary flax seed may also reduce risk of brain or nervous system stress and associated disorders. This may be because of the supportive functions of fatty acids such as alpha linolenic acid or DHA.

Depression is a mood disorder which influences daily performance. Depressed individuals seem to have low EPA and DHA levels in many cases. Clinical studies have also shown that flax seed supplements could also reduce symptoms of depression. Other studies have found that flax seed supplements may be able to modulate anxiety too.

One study found observable improvements in brain signalling from flax seed consumption in depressed people. Research suggests this is attributable to the high ALA or alpha linolenic acid content of flax seeds. ALA is able to cause neurogenesis or nerve growth within important brain areas via brain growth factor release. Brain growth factor is linked to improvements in cognitive ability.

This therefore presents flax seeds as being supportive of optimal brain health. Flax seeds may reduce nervous system stresses or disorders such as depression. Oils from flax seeds have been shown to support the mental health of children with bipolar disorders.

Flax Seed Oils And Brain Inflammation

Omega 3 fatty acids such as those obtainable from flax seeds seem to be calming on systemic inflammation within the body and this could also positively influence brain health too.

Reductions in pro inflammatory cytokines have been observed with omega 3 fatty acid use and this may be an influencing factor in depression. Omega 3 fatty acids also support cell membrane fluidity and structure which are all factors which could reduce symptoms of depression.

Some studies show that the inclusion of some healthy fat sources in our diet such as flax seeds may contribute to reducing the risks of neurodegeneration and neurodegenerative diseases. Fatty acids within flax seeds may also strengthen the blood brain barrier to further support the health of the brain.

Flax Seed Antioxidants And Brain Health

Flax seeds also contain various bioactive compounds which act as antioxidants within the body.

Lignan is polyphenol produced by flax seeds which humans and gut bacteria are able to digest. Some studies suggest that this compound is able to improve cognition because of antioxidant properties which may lower inflammation. Lignan digestion products from gut microbes may also reduce systemic inflammation within the brain. Flax seeds also contain healthy levels of antioxidant tocopherols or vitamin E which may contribute to lowered risk of Alzheimer’s disease.

Antioxidant compounds such as lignan and tocopherols may therefore contribute to the inflammation lowering qualities of flax seeds and support more optimal brain health.

Flax Seed Dietary Fibre And Brain Health

Around 40% of the total flax seed nutritional contents is dietary fibre. These are tough or complex sugar chains which humans can not naturally digest themselves but our gut microbes can. Dietary fibre can consist of cellulose or lignin which you find in plant cells. These compounds maintain the overall robustness of plants.

Healthy amounts of dietary fibre in our diet promotes gut health and could also protect us against some diseases. The gut brain axis is an important contributor to mood disorders such as anxiety or depression throughout our life.

Some harmful bacteria produce mild toxins in the body which increase systemic inflammatory responses and oxidative stress. Healthy gut bacteria prevent these from growing in the body and reduce risks of systemic inflammation. This includes the brain and is one means as to which flax seeds could influence brain health through gut microbes. Lowered levels of inflammation are more supportive of higher cognitive abilities.

Some studies suggest that individuals with depression could benefit from flaxseeds. This is because they may reduce the growth of bacteria which could worsen factors that influence depressive symptom risk such as inflammation.

Flax seed fatty acids such as alpha linolenic acid are also able to influence the growth of gut microbes. Studies show that flax seeds may enhance growth of health supportive gut bacteria because of bioactive compounds.

They may also tighten gaps between gut cells to prevent leaky gut and further inflammatory damage from health harming bacteria. Our gut bacteria produce small fatty acids from their own digestion which are thought to influence brain health via anti inflammatory effects within the body.

Fatty acids like alpha linolenic acid and gut bacteria supportive compounds provide flax seeds with possible brain health supportive benefits.

Summary

Flax seeds are rich in nutrients which could have benefits for the health of our brain. Brain tissue contains a large amount of fatty acids and these are important both functionally and structurally.

Flax seeds provide a source of these being rich in alpha linolenic acid which is able to convert into other omega 3 fatty acids for the body to use. Flax seeds may cause an accumulation of omega 3 fatty acids in the forebrain.

Fatty acids play an important role in myelin sheath formation. This is responsible for speed of nerve transmission. Flax seed intake may improve cognitive functioning and learning. There are also significant increases in neurotransmitter levels with flax seed consumption which support the optimal functioning of the brain.

Clinical studies show that flax seed supplements could reduce symptoms of depression or anxiety. The high alpha linolenic acid content of flax seeds is thought to be the reason for this. Alpha linolenic acid may stimulate brain growth factor release which is linked to healthy cognitive functioning.

Flax seeds could also reduce levels of inflammation within the brain and support higher antioxidant levels to offer neuroprotective benefits. They may strengthen the blood brain barrier too. Excessive oxidative stress and inflammation can cause damage to nerve and brain cells. Flax seed antioxidants may play a large part in this alongside the fatty acids within flax seeds. Lignan and tocopherols have been identified as core antioxidants of flax seeds.

Flax seeds are also able to influence brain health through gut microbes. Health promoting gut microbes reduce systemic inflammation and flax seeds promote the growth of these. Flax seeds may also reduce leaky gut. This could lower the risks of depression or anxiety.

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Health Benefits Of Rutin : Value Of Rutin Supplements

Rutin is not in a classical list of health supporting nutrients but modern research is starting to show that bioactive compounds like rutin could have potential health benefits and so may have value as a supplement too.

Rutin is a flavonoid glycoside of quercetin. Quercetin is a polyphenolic flavonoid and rutin has minor differences to quercetin. You can find rutin in many plants including apples, mulberries and some citrus fruits. Supplements contain very high amounts of rutin and rutin is considered to be one of the top therapeutically active biocompounds.

Some of the main reported health benefits associated with rutin so far include cardiovascular protective and anti cancer effects within the body. Many of the associated benefits of rutin in the diet or as supplement are thought to result from specific antioxidant traits. Rutin may have influences on mitochondrial health which are important influencers on metabolic wellness.

Here the possible health benefits of rutin will be considered to show how rutin supplements may be of value for your wellbeing.

Rutin And Cardiovascular Health

Cardiovascular disease is becoming an increasingly prevalent issue in modern society. This is because of lifestyle and dietary changes that are influencing our health. Nutrition and an improved intake of fresh foods rich in antioxidants is thought to be one crucial factor in reducing the risk of cardiovascular disease.

Rutin was found to have significant effects on LDL which is a big risk factor for the development of cardiovascular health issues. Research shows that rutin interacts with oxidised LDL as an antioxidant. Rutin may significantly reduce levels of oxidised LDL as a supplement and could therefore have cardiovascular health benefits.

Rutin has also been shown to be effective in reducing appearance of varicose veins and haemorrhoids. This is thought to be because of antioxidant properties. Rutin could influence high blood pressure which is another possible health benefit of rutin towards improved vascular health. Rutin lowered blood pressure may also have heart tissue protecting effects. Research also shows that rutin could prevent excess nitric oxide production to conserve vascular health.

Rutin And Cancer

Rutin is a powerful antioxidant because of a flavonol structure. Antioxidant compounds that circulate in the blood stream are able to intercept and cleanse dangerous molecules which could disrupt DNA or important proteins. Changes to portions of our DNA is why cancer occurs and preventing this is important for lowering risks of cancer in the body.

Research has found that rutin has possible actions for the prevention of cancer and this compound may influence cancer signalling pathways. Various studies have found similar results. Supplements containing rutin may provide health benefits in lowering risks of cancer.

Rutin And Memory

Alzheimer’s disease and diseases which affect memory are more widespread in modern society too. Strong antioxidant compounds and supplement formulations are thought to support more optimal brain functioning.

Some studies have found that rutin could reduce memory impairment. This is because of increases in the natural antioxidant enzyme superoxide dismutase and reductions in inflammatory signals. Rutin caused increases in antioxidant capacity within brain cells could therefore provide health benefits in supporting brain functioning. Rutin has potential to support individuals with vascular dementia.

Recent research has also found that rutin could play a role as a detoxifying compound within the brain. Some metals exert toxic or oxidative effects on cells depending on metal concentration. Rutin has been shown to have the capacity to protect the brain and associated neuronal cells in the cerebral cortex from copper toxicity.

Other studies have found that rutin has metal chelating traits and could also detoxify nerve cells of metals like arsenic or aluminium. This would support nerve and brain cell health with possible improvements in nerve cell conduction too.

There is evidence that rutin could also support improvements in the activity of acetylcholinesterase and reduce inflammatory markers in brain cells. Bioactive rutin could also conserve brain cell integrity and functioning via reduced lipid peroxidation.

Rutin could therefore also support more optimal brain health or memory via neuroprotective functions.

Rutin And Detoxification

Heavy metals are able to effect various tissues. Supplemental rutin may support the health of various organs such as the liver via accelerated detoxification. Rutin could also influence lipid peroxidation in the liver as an antioxidant and may reduce effects of physical fatigue from exercise.

Rutin seems to influence kidney health because of antioxidant effects that could prevent kidney tissue from damage. Various preclinical studies show that rutin has influences within the kidneys which could activate natural kidney protective responses.

The activation or increased production of antioxidant enzymes is also an important pathway in the protection of organs and detoxification processes.

Rutin And Inflammation

Preclinical studies with rutin are showing that this bioactive compound could have a systemic influence on reducing inflammation. Food derived sources of rutin could have possible benefits on metabolic functioning throughout the body partly because of effects on inflammation signals. Metabolic rate is very important for supporting wellbeing because of how influential this is on overall cellular functions on a day to day basis.

Rutin antioxidant action and inflammation reduction within the body may also influence risk of diabetes. This compound may have beneficial influences on GLUT4 levels and glucose intake for those at risk of diabetes.

Rutin And Mitochondrial Health

Rutin supplementation could support health in sufferers of metabolic diseases via reductions in inflammation. Supplementation with rutin could increase mitochondrial DNA content and size which are important influencers on metabolic health.

This compound may also improve genetic expression of genes and proteins which are needed for mitochondrial biogenesis. The overall health of the heart also depends on our mitochondria and their energy production capacity. Rutin may influence heart health via the mitochondria.

Research influenced models show that rutin could provide support overall wellbeing and influence the functioning of various body systems.

Summary

Rutin is not classically associated with health benefits but is emerging as a bioactive compound of value in our diet and as a supplement.

This bioactive compound is a flavonoid glycoside of quercetin and is found in some citrus fruits. Many of the associated benefits of rutin in the diet or as supplement are thought to result from specific antioxidant traits.

Rutin may have affects against LDL as an antioxidant. This means that rutin could have health benefits in improving cardiovascular health. Some studies have found that rutin is affective against varicose veins.

Rutin may also be preventative of cancer. As an antioxidant plant rutin may cleanse the body of harmful cancer causing molecules and rutin may also influence cancer cell signalling.

Many studies have found that there is an association between memory or brain functioning and rutin intake. This may be because of influences on metal detoxification within the brain and localised antioxidant effects. Healthy metal detoxification could also have influences on liver detoxification. The research suggests that rutin is a possible neuroprotective compound that could support brain health.

Rutin may offer health benefits that include support of optimal cardiovascular health and brain health due to the detoxification of harmful compounds.

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Health Benefits Of Lutein : Lutein Effects On Brain And Eye Health

Lutein supplements are very popular for their health promoting benefits. This is a primal or ancestral antioxidant compound which protects cellular functioning in many organisms. Lutein is one of the predominant carotenoids found in the human body.

Lutein is responsible for the yellow orange color of various fruits and vegetables. This pigment is very beneficial for plant photosynthesis. Animals have built up a relationship with brightly colored fruits with animals naturally recognising these as being healthy for us. Fruit color is linked to higher fruit antioxidant status. Regularly eating foods that are rich in antioxidants such as lutein are thought to reduce risks of developing various diseases.

Some foods rich in lutein include mango or spinach. You can read about 9 of the highest lutein containing foods here and how you could include more lutein in your diet.

The main benefits to our health or wellness from lutein are thought to be in the prevention of degeneration of eye health and support of brain functioning. The eyes are subject to regular oxidative stress every day and need a regular supply of nutrients to support their wellbeing. Without the right nutrients you could become more susceptible to diseases such as cataracts or age related macular degeneration.

In this article we will look at the potential health benefits of lutein and how this antioxidant can influence important aspects of our day to day wellness.

Lutein And Eye Health

In humans the pigment lutein is found in large amounts in the eyes. This is also where most of the health benefits of lutein are thought to be localized. This antioxidant pigment is in the class of carotenoid pigments but can’t convert into pro vitamin A. Lutein is fat soluble so to obtain health benefits from lutein you will need to also consume this pigment alongside healthy fats.

According to research lutein dietary deficiencies are widespread. Especially in the USA where average daily lutein intake is about 1 to 3mg per day. A lutein rich diet has been linked a significantly reduced risk of developing eye diseases.

Lutein Antioxidant Effects

As we age the cells and essential components within the eyes that are required for optimal vision become damaged. This happens through accumulative oxidative stress and excessive light damage.

Macular degeneration of the eyes is one example and this is the leading cause of blindness worldwide. This is where the macular of the eyes degenerates because of free radical damage. For these reasons lutein is a very popular preventative nutrient for conserving the eyesight of the elderly.

Lutein could also be influential in reducing risk of cataracts. This is a leading cause of losses in eyesight in the over 40s. Inadequate nutrition and drops in lutein intake are thought to be responsible for this eye damaging disease.

Antioxidants such as lutein or vitamin A are localised to the eyes. These nutrients are able to cleanse the eyes of radicals and high energy damage. One study found that taking lutein supplements or eating a lutein rich diet for a month plus managed to pretty much doubled total lutein concentrations within the eyes.

Regular lutein consumption allows the eyes to naturally recover from day to day and helps to maintain optimal vision. Lutein and lutein supplementation could protect the retinal pigment cells which would offer health benefits through improving macular density. Research shows that lutein may protect the optical ciliary muscle and eyes from blue light oxidative damage. The macula pigment lutein could also protect the inner neurones of the eyes from harmful oxidative stress.

Lutein And Brain Health

Lutein may also have protective effects within the brain that could also have health benefits. Primates have been shown to accumulate lutein in the brain as this compound can cross the protective blood brain barrier. Research also shows lutein may accumulate early in the brains of children too.

Research suggests that lutein may protect brain areas such as the cerebellum and prefrontal cortex from oxidative stress damage. These are key areas of the brain. Lutein could therefore influence brain function and have health benefits as a potential nootropic. Lutein is thought to protect key brain fatty acids such as DHA from oxidative damage which are often used in brain tissues. Brain cell mitochondria may also accumulate lutein and this could support more optimal energy production.

Studies with lutein supplements have shown that they could have health benefits in reducing oxidative stress during age related cognitive declines. This also includes during cognitive diseases such as Alzheimer’s disease. Lutein supplements may influence memory and reasoning ability. Studies where individuals took lutein showed improved levels of brain antioxidants and antioxidant enzymes. This may supress systemic neuroinflammation that affects neurodegenerative diseases.

The role of lutein in supporting cognitive health is a breakthrough area and this nutrient could be a future nootropic supplement. Current studies seem to show that lutein supplements are very safe too.

Cardiovascular And Lung Health

As an antioxidant lutein may also assist with reducing oxidative damage to LDL and protect blood vessels from atherosclerosis. This would provide lutein with heart and blood vessel protecting health benefits. With global increases in cardiovascular disease this could be a very important benefit of the various health benefits of lutein. Studies in support of this show that lutein could reduce risks of stokes and heat attacks.

Some studies have also shown that the antioxidant effects of lutein could also improve respiratory health in addition to heart and blood vessel health.

Lutein And Cancer

There is some evidence that lutein may have effects against cancer. The underlying cancer preventive activity of lutein may be from encouraging improved communication between cells.

Many strong antioxidants such as lutein are considered to have natural cancer preventative actions. This is because of their intrinsic ability to cleanse the body of damaging or cancer causing molecules and oxidative damage.

Studies show that lutein may have tumor suppressive effects. Preclinical studies with lutein have shown that lutein may suppress cancers of the lungs and skin. Lutein is a popular inclusion in many skin products because of antioxidant properties and can also deposit in the skin. This pigment may reduce skin damage from UV and decelerate skin ageing. Lutein could also protect testicular cells from oxidative stress damage and promote fertility.

Lutein may also protect the liver from oxidative stress during chemical detoxification so could also provide potential benefits in reducing cancer or liver disease risks. There is some evidence to suggest that lutein could assist with gut inflammatory diseases such as Crohn’s. The antioxidant effects of lutein may also cause significant effects on bone mineralization that could provide health benefits for sufferers of osteoporosis. Body antioxidant status is heavily linked to bone mineral density and risk of hip fractures.

Overall lutein presents various potential health benefits as an ancestral antioxidant and could assist with preventing very damaging oxidative stress to the body.

Summary

Health benefits of lutein are centred around strong antioxidant effects on cells and tissues. Lutein is a fat soluble carotenoid pigment that is found in large amounts in the eyes. This is where most of the potential health benefits of lutein are thought to originate.

Studies show that taking lutein supplements for a month nearly doubled lutein concentration in the eyes. Research suggests you should consume in excess of 3mg of lutein a day to assist with reducing the risks of eye diseases.

Regular intake of lutein is associated with reductions in the risks of some eye diseases such as macular degeneration and cataracts. Lutein may reduce oxidative stress damage to the eyes and cleanse the eyes of damaging molecules.

Lutein may also be a brain nootropic because of antioxidant influences on key brain areas such as the cerebellum and prefrontal cortex. Some studies show that lutein could improve memory and reasoning ability. Taking a lutein supplement could also support cardiovascular health through reductions in risks of stokes and heat attacks.

Lutein could also suppress lung and skin tumors. Lutein could therefore have potential health benefits as a natural cancer preventative pigment. Many skin care products also use lutein because of a natural antioxidant ability and skin storage capacity.

The research shows that lutein has various potential health benefits such as reduced risk of degenerative eye diseases and support of more optimal brain functioning. Lutein could therefore be a very beneficial nutrient for you to add to your diet.

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Health Benefits Of L Theanine Supplement To Support Wellness

A massive amount of research has emerged confirming the potential benefits of l theanine as a natural health supporting supplement. This plant compound is a highly bioactive amino acid.

L theanine does not form parts of our proteins and is the main amino acid found in green tea leaves. Around 2% of the total dry weight of tea leaves is l theanine. L theanine is very similar to amino acids we regularly use and is highly biocompatible with our body. This plant amino acid shares similarities with glutamine and glutamate.

We rapidly absorb l theanine in the intestines and it is able to cross through the protective blood brain barrier. This means l theanine is very bioactive within our bodies and has health promoting potential. Studies show that this amino acid is relatively safe in high doses within humans and is regarded as non toxic.

According to available research l theanine has potential health benefits for inflammation reduction, neuroprotection, cancer prevention, anxiety reduction and immune system support. This is centred around effects on the main body antioxidant glutathione. L theanine also seems to have an immune boosting effect and promotes immune cell activity.

In this article we will look at the potential health benefits of l theanine as a supplement. Each of the main benefits of l theanine for our health and wellness as a supplement will be covered in detail.

L Theanine And Heart Health

Central to our health is the heart. Maintaining a healthy heart and circulatory system is vital for the optimal functioning of our other organs. This is because of the nutritional needs of each organ supplied by the blood.

Heart Muscle Protection

Some studies suggest that l theanine could have heart muscle protective benefits. L theanine may activate certain signalling pathways that prevent heart muscle cell death or injury and reduce oxidative stress to the heart.

Via protecting energy production in the cells of the heart l theanine could also improve heart muscle health. L theanine is thought to do this through improving antioxidant levels that can support mitochondrial health. Energy production can be dangerous in cells and can lead to free radical production.

Antioxidants absorb harmful energies from free radicals that have potential to cause damage to important cells such as heart cells. This reduces damaging oxidative stress levels and lowers inflammation which are linked to heart disease. A supplement containing l theanine improved muscle antioxidant status and this also could have implications for heart health. This could also improve exercise performance and heart muscle recovery from exercise providing additional health benefits of a L Theanine supplement.

Circulatory Antioxidant Effects

Supplementing with l theanine can improve levels of the antioxidant reduced glutathione that are circulating through the body. Studies have detected higher levels of circulating antioxidant enzymes such as superoxide dismutase with l theanine supplement use. L theanine may therefore also improve the health of the circulation system in addition to heart health.

Additional antioxidants circulating through the blood vessels will support the recovery and maintenance of blood vessels that can become damaged. Antioxidants can also have effects on the formation of oxidative plaques that cause high blood pressure and damage blood vessels.

Initial studies show that a dietary supplement containing l theanine decreases the total circulating cholesterol content and supports elevated HDL. These profiles are consistent with optimal circulatory health and reduced stroke or heart attack risk.

Research shows that l theanine could protect against oxidative damage in the heart or circulatory system and assist with their optimal performance. This is one of the potential benefits of l theanine as a health supporting supplement.

L Theanine And Liver Health

Liver damage and stress from toxins can cause severe problems with the health of our liver. L theanine has been shown to support liver health by reducing damage to liver tissues.

L theanine supplements improve glutathione levels in the liver. This supports a higher antioxidant capacity within the liver and therefore reduces risk of damage. Antioxidants like glutathione have a natural role in preserving our health by absorbing damage inducing energies from free radicals. This is one means as to how l theanine supports liver health.

Alcohol damages various tissues within the body and is a liver toxin. Excess alcohol causes liver damage through free radical formation. L theanine can reduce alcohol induced damage because of antioxidant action. It also changes key enzymes expressed in the liver that support liver health and assists with maintaining mitochondrial functioning during alcohol toxicity.

The prevention of excessive oxidative stress is vital for our wellbeing. Chronic or excess inflammation from oxidative stress leads to multiple organ failure. L theanine seems to have an influence throughout the body on specific cell pathways responsible for inflammatory cytokine release. Regular l theanine consumption may calm inflammation and prevent cell death in organ tissues. This is a key action for the overall potential benefits of l theanine as a health supporting supplement.

Organ Detoxification And Inflammation Reduction

Detoxification is a very important process for the liver. This is its core function in supporting our overall wellbeing. L theanine supports optimum liver health and function through increased liver antioxidant levels that assist with liver detoxification. L theanine could also delay the aging of liver tissue and reduce liver inflammation.

The inflammation calming effects of l theanine have also been detected in the skin. L theanine may reduce skin inflammatory reactions through changes in inflammatory signals. One inflammatory disease where l theanine may be implicated is osteoarthritis. Initial studies with l theanine show that it may improve the levels of inflammation and internal knee structure in sufferers of osteoarthritis. This could be a one of the potential health benefits of taking a l theanine supplement.

Exposure to certain allergens induces inflammatory responses and in the lungs this develops into asthma. Asthma is a chronic inflammatory allergic disease. Studies also present l theanine as having some potential to reduce oxidative stress and inflammatory responses in certain allergic asthma sufferers.

L Theanine And Organ Tumor Suppression

Cancer rates are at levels that we have never seen before as a society. This may be due to various factors of modern lifestyles such as high inflammatory diets. Research shows that there are various bioactive compounds that can support cancer sufferers or those who would like to reduce risks of cancer.

L theanine may influence aspects of tumor development. Immune cells can influence cancerous growths and some can destroy cancer cells. L theanine is known to stimulate γδT cells which are linked with tumor suppression.

An immune stimulating effect may assist with reductions in cancer cell development. Researchers have observed this in lung cancer cells with enhanced phagocytosis or removal of faulty cells and tumor growth suppressing signals. A supplement containing l theanine may then support the body in its natural tumor suppressive functions. This has positive effects on the health of organs such as the liver or gut that can develop cancers. Because of this you can add cancer preventative action to the potential health benefits of taking an l theanine supplement.

L Theanine And Brain Health

There is a lot of interest in bioactive molecules like L theanine that can positively influence brain functioning and cognition. Many compounds can’t cross the protective blood brain barrier and so can’t influence brain health.

L theanine is easily absorbed into the blood circulation system from after being consumed. Research has also shown that l theanine can reach the brain and influence brain health. L theanine as a supplement could have many different benefits for brain health due to various researched bioactivities. Some of these include reducing the risks of brain or nervous system diseases such as anxiety or Alzheimer’s disease.

L Theanine And Brain Inflammation

There are lots of plant compounds that can reduce oxidative stress and also inflammation within the body. Not many of these have been shown to directly affect brain tissues and some of these vary in effectiveness.

There are many studies that reveal the positive effects of the amino acid l theanine on antioxidant status in the body. L theanine has been shown to specifically improve brain antioxidant capacity. Antioxidants influence brain function and is one key means as to how l theanine as a supplement could have benefits for brain health.

One study showed that l theanine reduced lipid or fat oxidative damage in the brain. Fatty acids form a lot of key structures within the brain. This is therefore an important indication of oxidative stress levels within healthy brain tissues.

Elevations in antioxidant levels streamline energy production from our mitochondria and this could really benefit cognitive function. Antioxidants also reduce oxidative stress in brain cells and this also supports cognitive enhancement. Higher levels of oxidative stress damage key brain components which could slow thinking.

Oxidative stress affected nerve or brain cells also need more nutrients for recovery. The regular consumption of large amounts of nutrients and energy from recurring damage is inefficient. These nutrients could be used by the body to support improved performance rather than stress recovery. A lack of antioxidants could therefore cause further reductions in brain speed or processing.

A regular l theanine supplement could be of benefit in improving key aspects of brain cell health and therefore overall brain wellness.

Inflammatory Neuroprotection

L theanine has been shown to reduce the expression of inflammatory cytokines in brain and nerve cells. Inflammatory cytokines are inflammation inducing proteins. They are made naturally by our bodies in response to stressors. Reductions in the production of these indicate a removal of harmful stresses to key cells within important tissues such as the brain.

High levels of inflammation are harmful for brain and nerve cells. Studies with l theanine as a supplement that provide reductions in inflammatory responses therefore also show there could be some benefit to brain health. L theanine may also promote creatine kinase and ATPases in the brain to assist with optimal brain health or structure. These are all means as to how l theanine and an l theanine supplement could support or have benefits for the health of the brain via neuroprotection.

L Theanine And Brain Toxicity

Sometimes heavy metals and toxins can reach brain tissues. This happens more often than you may think. We have covered heavy metals and toxins in drinking water in previous articles.

One strong nerve or brain toxin is cadmium. This toxin acts on brain cells through oxidative stress. One study showed that a regular provision of l theanine could protect brain cells from harmful increases in cadmium after toxic exposure. The presence of this neuroprotective ability from toxins is unique but needs to be fully trialled.

It is suspected that l theanine caused improvements in high strength antioxidants lead to brain detoxification and reductions of nerve damaging oxidative stress. This is another means as to how l theanine could have benefits for brain health and an l theanine supplement could complement our health.

L Theanine And Cognitive Diseases

Some studies suggest that l theanine can influence brain or nervous system related diseases like Alzheimer’s disease and anxiety.

Alzheimer’s disease is a progressive dementia disease that causes serious losses in brain functioning. One study showed that l-theanine could have a role in improving symptoms of Alzheimer’s through reductions in neuroinflammation and improvements in memory. Other studies have shown this too.

Some studies have found that taking an l theanine supplement regularly could have Alzheimer’s protective benefits for more optimal brain health. Key markers of brain disorders such as neurofibrillary tangles, unusual protein accumulation, nerve cell death and neuroinflammation were reduced. The overall effect of the l theanine supplement was a potential to improve memory and cognitive deficiency. This was especially true in dementia like brain disease prone states. This action on cognitive health could be another of the potential benefits of using an l theanine supplement.

L Theanine And Anxiety

There are similarities between some neurological conditions like Alzheimer’s and anxiety. A noticeable calming effect is observed with l theanine intake. This may be because l theanine can enter the brain and effect neurotransmitter levels in nervous system cells.

Studies have shown that l theanine caused increases dopamine and serotonin levels in the brain can cause overall reductions in cortisol levels too. This is a key stress signaller in the brain. L theanine could normalize excessive activities within the HPA axis or hypothalamic-pituitary-adrenal gland system. L theanine may therefore reduce feelings of anxiety.

Glutamate is a potentially excitotoxic amino acid in too high levels. L theanine may inhibit this compound in the brain. This would improve brain health through l theanine induced neuroprotection from this excitotoxin.

L Theanine And Nervous System Recovery

When brain cells or nerves become injured or damaged there are very harmful effects such as neuroinflammation, oxidative stress and cell death. These have consequences on our day to day lives. An example is spinal cord injuries that are devastating for mobility and severely damage the nervous system.

L theanine has been shown to improve recovery of key nerve motor functions and restores nerve cell health after these sorts of injuries.

Some impressive neuroprotective actions of a l theanine supplement on severely damaged nerve cells included increases in the antioxidant enzymes superoxide dismutase and glutathione peroxidase. These reduced reactive oxygen species levels and prevented cell death of key nerve cells. L theanine has also been shown to attenuate peripheral neuropathy and reoptimize neural functioning in one study.

Altogether this shows how l theanine could assist with optimal nervous system function through healthy nerve cell recovery.

L Theanine And The Immune System

Our immune system is an important part of our day to day functioning. We come across pathogens that could cause harm to our bodies each day. Those that are particularly vulnerable are those that are elderly and also athletes who train intensively.

Exercise is considered to be healthy and builds muscle mass. There are some negative effects from intensive training on the immune system. This is thought to occur from a failure to achieve proper recovery after training and chronic fatigue.

Some of the consequences to our immune system include reduced lymphocyte counts, T-helper cell counts and decreased natural killer cell activity. This leaves the immune system weakened. Natural killer cells are a very important part of the immune system as they are regularly monitoring for harmful invasive organisms and pathogens. This an important reason why it is key for athletes and those more vulnerable to immune compromisation to support their immune system with key nutrients.

L Theanine Supplement And Athletic Support

Regularly taking a supplement containing l theanine could help to support immune system suppression. One study found that a supplement containing l theanine could enhance immune responses and prevent infectious diseases in training athletes. Results from a trial showed that L theanine is protective against flu and colds. Other studies have also found this but in health care workers who are regularly exposed to harmful viruses.

L theanine supplementation may stimulate specific T immune cells known as γδT cells and interferon production to heighten immune activity. This provides one means as to how l theanine would support the immune system. Immune γδT cells also have tumor suppression actions in addition to pathogen detection.

L theanine supplements also reduced muscle damage and irregular changes in immune cells after exercise. Studies have found that a l-theanine supplement restored glutathione, natural killer cell activity and immune responses after intensive resistance exercise. L theanine supplementation could also restore immune helper T cell levels. These are key immune system supporting effects of l theanine and a supplement could have potential health benefits for restoring immunity.

L Theanine For Gut Health

One of the first sites of the immune response is in the gut. The gut is also one of the largest immune organs in the human body. Various interactions occur in the gut that play important roles in immune system regulation.

Some studies have also found that l theanine supplementation could support more optimal gut health in addition to supporting the immune system. This is important for safeguarding our health with gut inflammatory diseases being very prevalent in modern society.

One study showed that l theanine could support intestinal villi health and assist with maintaining its overall structure. This could be because of improvements in glutathione levels that prevent build ups of harmful oxidative stress in the intestines. These actions promote can prevent some gut diseases from occurring. L theanine could also improve nutrient intake via the intestinal villi. These show some of the gut health supporting actions of l theanine.

Research with a supplement containing l theanine showed that it can promote more optimal gut diversity. Gut microbes are thought to be increasingly important for our overall wellness. They also influence aspects of our brain health in addition to our gut health and overall immunity. L theanine is able to support immune system health through promoting specific gut bacteria. L theanine can also support optimal gut health via inflammation reduction within the gut and gut bacterial inflammation support. Studies have shown that an l theanine supplement reduced overall gut inflammation levels and improved intestinal structural strength which provides gut health benefits.

L Theanine And Gut Allergies

The gut health supporting actions of l theanine continue through its potential to support with gut allergies. The number of people suffering from allergies also seems to be at an unusually high level.

Some studies have found that direct supplementation with l theanine can assist with supporting and alleviating symptoms of some allergic responses in the gut.

L theanine is immune supportive in the gut but was shown to reduce the levels of some specific immune antibodies in the gut. This was seen alongside lowered intestinal inflammation and inflammatory cytokine responses.

Overall l theanine supplements could have impressive health promoting potential. This is because of l theanine specific characteristics and its bioavailability within the body.

Summary

L theanine is an emerging health supporting supplement with various potential health benefits. Initial studies have confirmed that this compound is highly bioactive. L theanine is very rapidly absorbed and can also cross into the brain through the blood brain barrier. Initial supplement studies show that l theanine is very tolerable at high levels and has low toxicity.

A l theanine supplement can potentially support heart and circulatory health. Elevated antioxidant levels benefit the heart and other organs such as the liver. Levels of key antioxidant enzymes improve with l theanine and this prevents critical oxidative damage. L theanine also seems to activate inflammation reducing signals in multiple organs that protect key cells within the body. The antioxidant improving characteristics of l theanine are also thought to support healthy detoxification in the liver.

L theanine may also be a neuroprotective and support optimal brain health or cognition. Antioxidants and energy production play an important role in this. A unique characteristic of l theanine is the potential to reach the brain and also support with detoxification. There is a noticeable calming or anxiety relieving effect from l theanine too. L theanine is a unique compound for supporting brain health.

L theanine could influence aspects of tumor development via immune system regulation. This amino acid seems to support the immune systems of the immunocompromised. Some studies have found a reduced chance of developing flu or colds and elevated natural killer cell activities. An l theanine supplement also supported gut health via reduced inflammation and improved intestinal structural strength.

L theanine supplements have high potential for promoting more optimal wellness. This is because of the really unique characteristics of l theanine and its bioavailability within the body.

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Zinc And Brain Fog Symptoms: Is Zinc Good For Brain Health

You may associate zinc with reproductive health rather than brain health or effects on brain fog. While studies on the links between zinc and brain function aren’t as prevalent, research suggests that the two could be linked together.

Zinc is a natural antioxidant needed throughout the body and is implicated in many different protective functions. Again, you would normally associate a metal with health consequences within brain tissues. Zinc is unusual in that it is a less reactive metal and a supporting part of so many processes that also occur in brain tissue.

Brain blood supply health is a very important aspect of cognitive functioning. New research seems to show that zinc could enhance or support brain blood vessel health.

There is a surge in demand for cognitive enhancing or protective products. Not many of these products seem to include zinc. This is despite emerging evidence that zinc could protect key aspects of brain health. Zinc deficiencies are also of health concern in many countries and it is very important to regularly maintain healthy levels of zinc in the body.

In this article, the benefits of zinc for brain health will be considered.

Is Zinc Good For Brain Health

In terms of health promoting properties, zinc has a natural role as an antioxidant within the body. This means that they reduce build ups of oxidative stress. We generate oxidative molecules regularly and sometimes eat them too. These are highly reactive molecules or free radicals that can cause oxidative stress and damage to the body.

The brain is prone to damages from oxidative stress. There is a considerable amount of energy consumption and generation within the brain too. This means that additional oxidative stress is also generated in brain tissue.

Blood vessels are important to how the brain works. They provide our brains with blood containing vital nutrients for nerve or brain cell functions. Oxidative stress can cause damage to the blood vessels that supply the brain. This can accumulate over time and cause neurodegeneration. This is when the brain deteriorates.

Disruptions to the blood brain barrier can also cause impaired brain function. Excessive blood pressure in the brain can also damage brain tissue and the blood brain barrier. The blood brain barrier is particularly important because it selective in things it lets into the brain. Unusual activity can lead to toxin leakage into the brain.

The natural role of zinc as an antioxidant means it is ideal for protecting blood vessels. Zinc is an important part of various enzymes linked to vascular or blood vessel health. Emerging research suggests that zinc may protect the blood vessels in the brain from damage. This means it could also strengthen our brain integrity and protect brain functioning too.

Research Linking Zinc And Brain Health

Various studies have shown that zinc supplementation can prevent oxidative damage in different body organs and blood vessels. As a powerful antioxidant it could have benefits for brain health through stabilizing brain blood vessel surface proteins and outer membranes.

One important study has identified that zinc has the capacity to protect the exposed parts of our brain blood vessels from intensive local oxidative stress. Through this action zinc was shown to be able to preserve blood vessel and blood brain barrier integrity.

Injury to the brain can often occur from excessive brain blood pressure and impairment of the blood brain barrier. This is an increasingly prevalent condition worldwide. This study showed that zinc has the potential to prevent damages to brain tissue via lowering oxidative stress in blood brain barrier vessels. Oxidative stress also saps key nutrients that are vital for brain function. Zinc could also preserve or enhance brain function through maintaining levels of essential antioxidant nutrients. It has been shown to encourage nerve growth.

Some studies with zinc have shown that supplemental zinc improved the cognitive function of young children. While other studies have also shown that infant head sizes were bigger from mothers with zinc sufficiency rather than deficiency. There seems to be much reduced DNA synthesis in the unborn baby brain with zinc deficiency. Deficiencies in zinc also seem to cause brain malformations and impairs brain function.

Zinc And Dementia

Studies with zinc show that it can regulate healthy transmission within the central nervous system. It is also a structural component of many different proteins in the brain and essential to normal brain functioning.

Zinc is found in high concentrations within the brain and its intake into brain cells is highly controlled. As a metal this is quite unusual considering that metal build ups are usually associated with toxicity. The nature of zinc means that it is relatively non toxic compared to other metals.

Various studies have linked zinc to improvements in memory and learning. There is a lot of evidence to suggest that levels of zinc are very much implicated in dementia like diseases. This includes various degenerative diseases such as Alzheimer’s disease.

Without an important structural component like zinc some basic functions of the brain may not operate as well. Especially in terms of learning and memory where changes really show in progressive dementia diseases. Oxidative stress can cause damage to important nerve cells with brain protecting antioxidants like zinc able to reduce potential brain damages.

This is one reason why adequate zinc could protect the brain from progressive dementia. In Alzheimer’s disease for example there are much higher levels of oxidative stress in the brain. This can come from inflammatory cytokines, mitochondrial distress and increased brain lipid oxidation. A vital inhibitor of oxidative stress in the brain called copper-zinc superoxide dismutase requires zinc to function properly.

These are all reasons why antioxidants, like zinc, or their combinations are neuroprotective which may decrease the risk of Alzheimer’s disease. There are studies showing that supplemental zinc could help with Parkinsons disease.

Various studies demonstrate how important zinc is for brain health. Zinc plays a central role as a supportive antioxidant within the brain and can regulate nervous system transmission.

Summary

Research on the benefits of zinc for brain health are growing year on year as the antioxidant potential of zinc is recognised throughout the body. This metal is more associated with reproduction than brain health. Zinc is found in high amounts in the brain and is considered to be an important part of brain functioning.

The supply of blood to the brain is an important part of cognitive functioning. Research suggests that the antioxidant power of zinc supports brain blood vessel health. Reductions in oxidative stress within blood vessels are thought to preserve blood brain barrier and brain health. The blood brain barrier is important for preventing toxins from entering the brain.

As an antioxidant zinc is a neuroprotective in the right concentrations within the brain. Zinc has been shown to promote nerve growth and improve cognitive function in younger children. Deficiencies in zinc can also impair brain function and cause brain malformations. Zinc status is also linked to improvements in memory and learning.

These are other ways that zinc influences and has benefits for brain health. Zinc could also be implicated in brain degenerative diseases where imbalances are often observed. This includes supporting key antioxidant enzymes.

Research shows that zinc is important for brain health and can influence cognitive functioning.

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Coenzyme Q10: Why Take CoQ10 Supplements

Coenzyme Q10, CoQ10, is a very powerful antioxidant that is made in your mitochondria. Your mitochondria are the energy powerhouse of the cells in your body and help to convert fats and other molecules they interact with into ATP (your body’s energy currency). Because of the sheer amount of functions your brain does, the brain has one of the highest densities of mitochondria in your whole body. Mitochondria are present in pretty much every cell. Coenzyme Q10 is needed in every single cell of your body, performing the same function in other tissues as with nerve cells (neurons) in the brain.

In fact, your demand for CoQ10 is so high that it is used far quicker than you can even produce it. This means basically means your body can’t get enough of the stuff. This really emphasises the need for you to maximise your intake of CoQ10.

CoQ10 as a Powerful Antioxidant

When acting as an antioxidant, CoQ10 protects neurons (nerve cells) from potential cell death and severe damage caused by free radicals that are ‘electron hungry’; free radicals will ‘attack molecular parts of your cells’ making them damaged and not function properly.

This includes your DNA; understandably this can lead to potentially severe consequences for your cells as they replicate and try to do their daily functions. This can also trigger cell stress; other bodily consequences and brain cancer.

Antioxidants are the opposite of free radicals and have spare electrons they can use to neutralise free radicals. They come to the rescue of the cells under high amount of ‘cell stress’ caused by free radicals. Without proper protection from free radicals by antioxidants such as Coenzyme Q10 (CoQ10), neurons can potentially die and this will damage your ability to process information.

The same is true for all your cells in the body. Antioxidants prevent free radicals causing heavy cellular or DNA damage which can lead to cancer. Nerves also require an adequate supply of energy to support normal cognitive functioning. Coenzyme Q10 is essential for this within the mitochondria. This is why CoQ10 is a nootropic, it helps brain functioning.

CoQ10 Deficiency

Without antioxidant protection and the energy production CoQ10 provides for nerve cells, as seen in a major deficiency, you could expect reduced nerve cell signalling. That would lead to symptoms such as brain fog, low energy and cognitive decline.

The worst cases of CoQ10 deficiency result in serious intellectual disability, peripheral neuropathy and strokes. We naturally go through this process as a result of aging as brain cell membranes degenerate and neurotransmitter levels decline. It is widely accepted that CoQ10 production slows down during the aging process. Also aging-associated diseases such as dementia.

However these things are not set in stone, your choices can make a massive difference. Ensuring you have an adequate dietary intake of CoQ10 or supplementing with CoQ10 could help to slow the process. If you are looking to get CoQ10 from your diet, it is fat soluble and as a result can be obtained from meats including fatty fish, beef and poultry. Vegan sources of CoQ10 include: nuts and oils.

CoQ10 supplementation is very well tested with a large number of clinical trials and reviews having been completed. Blood concentrations of CoQ10 increase when the dose of Coenzyme Q10 is high. High amounts are needed for it to cross the blood brain barrier.

Results of Supplementing with CoQ10

The CoQ10 form, ubiquinol seems to also be better absorbed than ubiquinone. Clinical studies recommend 1200mg per day as the safest maximum dose for Coenzyme Q10 supplementation. Although 3000mg/day has been safely used in some trials. Experimental studies in animals have shown that CoQ10 supplements could be promising as a clinically effective neuroprotectant.

When elderly patients were given selenium with CoQ10 they reported an improvement in their quality of life, vitality and physical performance over 4 years. That is a phenomenal amount of time where the beneficial effects have been measured. CoQ10 supplementation reduces chronic oxidative stress in elderly people who suffer with diseases affecting the brain and cardiovascular system.

CoQ10 also plays an additional role in cell membranes. It can reduce the antioxidant vitamins C and E to active forms, while also stopping pre-mature cell death. These are important factors for normal aging.

CoQ10 has been shown to help prevent cardiovascular disease (CVD), a major health factor as we age. Taking around 300mg/day CoQ10 for two years helped to reduce major cardiovascular or events of the heart, without having to exercise. It is thought that its antioxidant activity helps to reduce atherosclerosis through reduced LDL counts. CoQ10 also seems to have beneficial effects on fertility in both males and females. This is another problem that develops as we age.

Taking 200-300mg per day CoQ10 seems to improve a variety of factors attributed to sperm health.

Conclusion

CoQ10 clearly has massive potential to improve your overall wellbeing, no matter what age group you are in, but can especially help the elderly.

While CoQ10 could help protect and improve your cognitive functioning, CoQ10 is a clear and powerful antioxidant with many other positive effects.

There are many products and supplements available to assist with increasing CoQ10 intake, with the studies above highlight positive health effects of CoQ10. These include improved sperm health and improvements to your quality of life.

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