About NeuroVita s 10 research-backed ingredients

Transcription

1 NeuroFlow About NeuroVita s 10 research-backed ingredients Ingredient Breakdown Case Studies Benefits 1

2 Ingredient Contents Ginkgo Biloba 3 Panax Ginseng root 7 Rhodiola Rosea flower 10 Caffeine 15 Citrus - source of Inositol (Vitamin B8) 18 Avocado - rich source of Nicotinamide 25 Green tea extract - Camellia Sinensis (L-Theanine) 28 Soy beans - rich source of Tyrosine 32 Spinach - a rich source of vitamin B6 35 2

3 Ginkgo Biloba Nootropic Benefits Ginkgo Biloba is one of the world s oldest natural medicines made from the leaves of the Ginkgo tree. Modern research has shown that Ginkgo helps improve blood flow and circulation in the brain. Better cerebral blood flow results in improved absorption of oxygen and nutrients, which in turn creates a feeling of mental clarity and alertness. Ginkgo has also been shown to elevate mood and enhance learning capacity. Clinical evidence shows that Gingko has several nootropic benefits including: Memory Improvement: Improved circulation makes memory sharper, clearer, and faster Enhanced Cognition: Modulates the release of important neurotransmitters most closely associated with learning Increased Energy: Enhanced oxygenation and absorption of nutrients increases endurance, making muscles work better and perform longer Mood: Effective mood modulator and elevator for adults, traditionally used also as a treatment for anxiety 3

4 GINKGO BILOBA CONTINUED Potential Nootropic Benefits Ginkgo Biloba is one of the world s oldest natural medicines made from the leaves of the Ginkgo tree. Modern research has shown that Ginkgo Biloba helps improve blood flow and circulation in the brain. Better cerebral blood flow results in improved absorption of oxygen and nutrients, which in turn creates a feeling of mental clarity and alertness. Ginkgo Biloba has also been shown to elevate mood and enhance learning capacity. Clinical evidence shows that Gingko has several nootropic benefits including: Memory Improvement: Improved circulation makes their memory sharper, clearer, and faster. Enhanced Cognition: Modulates the release of important neurotransmitters most closely associated with learning Increased Energy: Enhanced oxygenation and absorption of nutrients increases endurance, making muscles work better and perform longer Mood: Effective mood modulator and elevator for adults, traditionally used also as a treatment for anxiety Studies and clinical trials have shown that Ginkgo Biloba markedly improved memory in people suffering from mild to moderate dementia. It is also believed to help combat memory disorders related to Alzheimer s disease. It s also known to act as an antioxidant, protecting the brain from oxidative stress and damage from free radicals. Memory Improvement: Ginkgo Biloba has a longstanding reputation as a memory enhancer, and recent research is proving that reputation to be well-earned. A number of studies and clinical trials have shown that Ginkgo Biloba supplements markedly improved memory in people suffering from mild to moderate primary degenerative dementia. Many users report that taking Gingko Biloba makes their memory sharper, clearer, and faster. Enhanced Cognition: Ginkgo Biloba s ability to improve circulation and blood flow in the brain makes it a useful and powerful nootropic, both on its own and in combination with other supplements. Better cerebral blood flow results in improved absorption of oxygen and nutrients, which in turn creates a feeling of mental clarity and alertness. It is also known to modulate the release of a number of important neurotransmitters, including acetylcholine, the neurotransmitter most closely associated with learning. Increased Energy: By improving circulation throughout the body, Gingko Biloba enhances oxygenation and the absorption of nutrients, increasing endurance and making muscles work better and perform longer. Mood Management: Ginkgo Biloba has traditionally been used as a mood elevator, and clinical trials on participants suffering from anxiety disorders confirm that it is an effective treatment for anxiety. It has also been shown to be an effective mood modulator among healthy adults, and there is scientific evidence supporting its benefits for people suffering from depression. 4

5 GINKGO BILOBA CONTINUED Neurology Studies show that Gingko Biloba has several mechanisms of action. Its primary active components include both ginkgo flavone glycosides, which act as free radical scavengers, and terpene lactones, which have antibacterial and other pharmaceutical functions. The actions of these components make ginkgo an anti-inflammatory and antioxidant that also enhances cerebral glucose utilization, reduces platelet aggregation, regulates neurotransmitter release, and impacts the vasomotor system. One of Ginkgo Biloba s most important actions is inhibiting the platelet activating factor (PAF) receptor, which improves circulation throughout the brain and body by dilating blood vessels and making the blood less sticky. Ginkgo Biloba also protects the vascular system from damage by free radicals, which are incomplete atoms formed during the process of oxidation. Free radicals scavenge and damage other cells and can significantly impair circulation. Ginkgo Biloba is a powerful antioxidant that neutralizes free radicals, preventing them from damaging surrounding cells and even repairing some of the damage free radicals may have already done. Improved circulation plays a significant role in Ginkgo Biloba s therapeutic and nootropic capabilities. Better blood flow throughout the body makes muscles work better and reduces circulation-related pain and cramping. Enhanced cerebral circulation makes the brain work more efficiently, absorbing oxygen and nutrients faster and more thoroughly. Ginkgo Biloba has also been found to modulate the release of several important neurotransmitters, increasing levels of serotonin, acetylcholine, and norepinephrine. In addition, Ginkgo Biloba has natural monoamine oxidase or MAO inhibiting properties similar to those in prescription antidepressants. MAO inhibition keeps the mood-related neurotransmitters dopamine, serotonin, and norepinephrine in balance and gives a feeling of mental clarity. 5

6 GINKGO BILOBA CONTINUED Clinical studies Over 400 clinical studies have investigated ginkgo making it one of the most widely researched herbs for memory and cognitive support. The above mechanisms of action have all been demonstrated in human, animal and in-vitro studies. Ginkgo helps mild to moderate memory impairment 31 patients over the age of 50 took either a placebo or 40 mg standardized ginkgo biloba extract (24% flavonoids; 6% terpenes) for a span of six months and were tested at the study s beginning, 12-weeks in, and again at the conclusion. Researchers reported that ginkgo biloba extract had a beneficial effect on cognitive function, and that the group taking GBE showed significant superiority over placebo when in tests that measured speed of mental processing. Ginkgo biloba extract 120 mg enhances working memory after two days Researchers tested three doses of plain GBE, administering 150 mg, 300 mg, 240 mg or placebo to 31 study subject volunteers. This study was acute in that the supplementation period only lasted two days, after which subjects underwent cognitive testing. At the study s end, researchers concluded their test results confirm that the effects of GBE extract on aspects of cognition in otherwise healthy adults, with benefits found to be more pronounced for memory, particularly working memory. Researchers found the 120 mg dose to be most effective, and noted that the greatest improvement was seen in study subjects in the age range. Standardized high-dose Ginkgo brings rapid and sustained attention improvements In a very short and acute clinical trial, 20 healthy young adults were given either a placebo or single-dose standardized ginkgo biloba extract of 120 mg, 240 mg, or 360 mg. Subjects were cognitively tested (with Cognitive Drug Research battery, or CDR) for their speed of attention, attention accuracy, memory speed and quality of memory. Tests were given prior to the single dose, and again at hours 1, 2.5, 4 and 6. Researchers reported that, compared to placebo, ginkgo improved multiple cognitive performance measures, with the most dramatic being in speed of attention, with good results at 240 mg and better results at 360 mg. This improvement was noted at the 2.5 hour mark, but was still noticeable at 6 hours after supplementation. Researchers concluded that acute Ginkgo dosing can produce sustained improvement in attention in healthy young volunteers. 6

7 Panax Ginseng root Panax Ginseng is a herb found in North America, China, and Korea. Ginseng is one of the most popular herbal supplements in the world. Ginseng has been shown to have several nootropic benefits, including: Enhanced cognitive performance: In particular, Ginseng improves memory and helps relieve mental fatigue in healthy individuals Improved mood and well-being: People who take Ginseng score better on subjective ratings of mood and well-being Neuroprotection: Ginseng s active compounds protect neurons from damage, particularly in the context of neurodegenerative conditions 7

8 PANAX GINSENG ROOT CONTINUED Potential Nootropic Benefits Panax Ginseng is a herb found in North America, China, and Korea. Panax Ginseng is one of the most popular herbal supplements in the world. Ginseng has been shown to have several nootropic benefits, including: Enhanced cognitive performance: In particular, ginseng seems to improve memory and mental fatigue in healthy individuals Improved mood and wellbeing: People who take ginseng score better on subjective ratings of mood and well-being Neuroprotection: Ginseng s active compounds may protect neurons from damage, particularly in the context of neurodegenerative conditions The practical nootropic benefits of ginsenoside bioactivities are two-fold: On the one hand, ginseng appears to enhance brain function in healthy individuals, resulting in effects such as reduced mental fatigue, improved memory, attention, reaction time, and mood. On the other hand, ginseng may be a promising therapy for a variety of neurological issues, including Alzheimer s, Parkinson s, Huntington s, ADHD, and depression. Neurology Since Panax Ginseng is considered to be an adaptogen, it works to normalize various bodily functions. When taking Panax Ginseng, homeostasis is the main goal. Numerous glands throughout the body become more balanced, helping to regulate function and overall health. Meaning, ginsenosides may stimulate one gland but then depress another. When taking herbal Ginseng supplements, there are a number of active ingredients that lead to a wide range of benefits. More specifically, compounds known as ginsenosides are responsible for the range of benefits that users typically experience. This root contains more than 25 ginsenosides which have long puzzled scientists. The Rb1 group of Ginenosides also contain certain steroid molecules that can increase energy, alertness and endurance. Comparatively, the Rg1 group of Ginenosides is responsible for boosting various maintenance processes in your neurons and protecting against aging-related cognitive decline. Ginsenoside activity:the main active ingredients of ginseng are called ginsenosides, with more than 30 having been found to date. The large variety of ginsenosides may explain why ginseng has so many different effects all found in one plant. Asian ginseng appears to have particularly high concentrations of the Rg1 ginsenoside, which acts as a central nervous system (CNS) stimulant. Researchers believe that ginsenosides are transformed into their active form in the body by intestinal bacteria. The resulting compounds then work via numerous biological activities, including neuroprotection, anti-oxidation, antiinflammation, immunostimulation, and others. Specific examples of these actions include: ginsenosides enhancing neurotransmitter release in brain cells; increasing dopamine, 5-HTP, and noradrenaline levels; and pseudoginsenoside-f11 boosting antioxidant enzyme activity. Even a single ginsenoside may exert its effects through multiple actions. 8

9 PANAX GINSENG ROOT CONTINUED Clinical trials There have been a number of studies to test for nootropic benefit in humans with positive results. Korean ginseng (200 mg) appears to enhance memory and improve general well-being In this double-blind, placebocontrolled, crossover study 18 participants were given placebo and 200 mg Korean ginseng extract daily for 8 weeks, with a 4-week washout period in between. Their mood and cognitive function was tested before and during the treatments. Ginseng resulted in improved working memory, better subjective ratings of quality of life, and a shift from a calm mood to a more excited one. The researchers concluded that chronic administration of Korean ginseng was found to modulate working memory performance and ratings of mood and quality of life Asian ginseng (200 mg) appears to enhance cognitive performance during a mentally-demanding tasks In a double-blind, placebocontrolled, balanced-crossover trial, 27 young adults first completed a mentally-demanding test, and were then given placebo or Asian ginseng extract 200 mg with or without 25 g of glucose. An hour later, they repeated the cognitive demand test six more times. Ginseng was found to improve test performance and reduce mental fatigue regardless of whether glucose was added. The researchers concluded that These results confirm that Panax ginseng may possess glucoregulatory properties and can enhance cognitive performance Asian ginseng ( mg) appears to induce calmness and improve working memory in young adults In this placebo-controlled, doubleblind, randomized, crossover trial, 30 young adults received each of the following treatments in random order for 8 days:200 mg Panax ginseng extract, 400 mg, or placebo. They were not given anything for 6 days in-between to eliminate the effects of the previous treatment. Although the study did not find any effects from 7 days of consecutive ginseng supplementation, the participants felt calmer and had improved memory when tested on days 1 and 8. The researchers concluded that 7 consecutive days of ginseng ingestion has no affect on mood or cognitive performance as assessed in the present study. However, results did reveal, for the first time, that single doses (administered on days 1 and 8) of Panax ginseng can modulate working memory performance and improve participants subjective self-reports of calmness Korean red ginseng (9 g) may improve cognitive performance in Alzheimer s patients This study tested Korean red ginseng (KRG) for treating cognitive impairment in people with Alzheimer s disease. Sixty-one patients were randomly assigned to one of three groups: placebo, 4.5 g KRG, or 9 g KRG daily for 12 weeks. The researchers found that the 9 g group showed substantial improvement on the Alzheimer s Disease Assessment Scale (ADAS) and Clinical Dementia Rating (CDR). The researchers concluded that KRG has positive effects on cognitive improvement in Alzheimer s disease warrants furtherlarge-scale, longtermstudiesto confirm the clinical efficacy of adjuvant KRG therapy 9

10 Rhodiola Rosea flower Nootropic Benefits This adaptogenic herbal stimulant has been used as an energy boosting agent in Russia and China for centuries. It contains a number of phytochemicals, neuroprotective antioxidizing agents and is a known stress reducing agent. Nootropic benefits include: Reducing Fatigue: Proven to address cognitive symptoms of fatigue; including impaired judgment, decision-making ability, and diminished capacity for mental load Coping with Stress: Excellent adaptogen that helps the body achieve systemic balance and return to normal function after exposure to stress. Invaluable for users who frequently deal with intense situations, hectic schedules, and high expectations Cognitive Enhancement: shown to increase cognitive abilities, including memory, motivation, and capacity for mental work Neuroprotectivity and Treatment of Neurodegenerative Disease: Several enzymes in rhodiola have potent antioxidant properties, protect neurons against oxidative damage and extend cell life 10

11 RHODIOLA ROSEA FLOWER CONTINUED Potential Nootropic Benefits This adaptogenic herbal stimulant has been used as an energy boosting agent in Russia and China for centuries. It contains a number of phytochemicals, neuroprotective antioxidizing agents and is a known stress reducing agent. Nootropic benefits include: Reducing Fatigue: Proven to address cognitive symptoms of fatigue; including impaired judgment, decision-making ability, and diminished capacity for mental load Coping with Stress: Excellent adaptogen that helps the body achieve systemic balance and return to normal function after exposure to stress, invaluable benefit for users who frequently deal with intense situations, hectic schedules, and high expectations Cognitive Enhancement: shown to increase cognitive abilities, including memory, motivation, and capacity for mental work Neuroprotectivity and Treatment of Neurodegenerative Disease: Several enzymes in rhodiola have potent antioxidant properties, protect neurons against oxidative damage and extend cell life New research confirms Rhodiola s physical and mental benefits as a powerful adaptogen, or compound that helps prevent the negative effects of stress: It has been shown to restore energy, improve mood, and enhance cognition. It s also believed to be an effective brain protectant that could prevent damage from toxins, and some studies suggest it may promote longevity. 11

12 RHODIOLA ROSEA FLOWER CONTINUED Reducing Fatigue Rhodiola is primarily known to combat fatigue, typically reducing or eliminating the negative physical and mental effects of minor physical exhaustion. It has been shown to be most effective in combating the kind of fatigue produced by prolonged or repetitive low-intensity exertion or extended periods of stress. Rhodiola has been shown to relieve or reduce many physical symptoms of fatigue, including muscle aches and soreness, feelings of tiredness and sleepiness, and headache. It has also been proven to address many of the cognitive symptoms of fatigue, including moodiness and irritability, impaired judgment and decision-making ability, and diminished capacity for mental work. Coping with Stress New studies show that rhodiola is an excellent adaptogen that helps the body achieve systemic balance and return to normal function after exposure to stress. This is an invaluable benefit for users who frequently deal with intense situations, hectic schedules, and high expectations, but it is equally important for those who cope with the burnout effect of long-term repetitive work or prolonged periods of stress. Clinical trials involving subjects with life stress symptoms showed clinically relevant improvements in all stress symptoms across the board, including low energy, headache, muscular aches and discomfort, depression, moodiness, sleep disorders, and more. In a double-blind, placebo-controlled pilot study involving students taking exams, rhodiola was shown to substantially enhance general well-being and physical fitness, reduce mental fatigue, and improve scores on a battery of neuro-motoric tests. In addition, the students taking rhodiola scored and an average of 8.4% higher on their exams than the students taking a placebo. Cognitive Enhancement Research, studies, and clinical trials have repeatedly indicated that rhodiola markedly increases cognitive abilities, including memory, motivation, and capacity for mental work. While this effect is certainly associated to some extent with the reduction of fatigue, many consider rhodiola to be a powerful fatigue-independent nootropic, and its potential cognitive benefits are still being studied. One of the most intriguing trials involved a group of healthy physicians on night duty over a period of six weeks. The double-blind placebo-controlled study showed that the participants taking rhodiola outscored those taking placebo on a wide range of complex perceptive functions, including associative thinking, short-term memory, calculation, concentration, and perceptive speed, and overall level of mental fatigue. Treatment of Depression Rhodiola has potential as a safe and effective treatment for mild depression. Research is ongoing, but clinical trials indicate that twice-daily doses of rhodiola resulted in a significant lessening of depression, insomnia, emotional instability and other symptoms in patients diagnosed with mild to moderate depression. Neuroprotectivity and Treatment of Neurodegenerative Disease Several enzymes in rhodiola have potent antioxidant properties. Not only do these enzymes protect neurons against oxidative damage and extend cell life, but they also represent a potential treatment for neurodegenerative disorders like Parkinson s disease, which is characterized by major oxidative stress and neuronal damage. Animal studies indicate that rhodiola can halt oxidative damage to the cellular mitochondria and thus has potential as an adjunct treatment for Parkinson s disease. 12

13 RHODIOLA ROSEA FLOWER CONTINUED Other Potential Health Benefits Though research is ongoing and results remain inconclusive, rhodiola is believed to have potential as a treatment for a wide range of disorders, including high blood pressure, erectile dysfunction, heart disease, cancer, and longevity. Neurology Rhodiola s mechanisms of action are still being studied, but it appears to act primarily by modulating a variety of signaling pathways and molecular networks in the brain. It affects this modulation to a large extent via a number of phytochemical components that act as monoamine oxidase inhibitors. This slows the enzymatic breakdown of serotonin and dopamine, neurotransmitters that are associated with mood stabilization, pleasure response, and motivation. Rhodiola is also believed to increase the availability of epinephrine and norepinephrine, both of which are neurotransmitters associated with drive and energy. Increased levels of these and other neurotransmitters improves neuronal communication and positively impacts mood, reduces fatigue perception, and enhances cognitive abilities. Rhodiola is also believed to expedite the intrabrain movement of monoamines and other neurochemical messenger substances, improving processing and reaction time. Rhodiola is also known to interact with the HPA (Hypothalamic-Pituitary-Adrenal) system, suppressing the production and release of cortisol, a potentially damaging hormone closely associated with stress. This action in the HPA system is also thought to increase the production and release of beta-endorphins and opiate peptides, which have an anti-depressant action and are associated with stress reduction. Clinic trials While high-quality human trials of Rhodiola are relatively scarce, the research that has been done reports promising findings. Rhodiola extract SHR-5 (576 mg) may decrease fatigue and stress hormone levels in people with stress-related fatigue This randomized, double-blind studysought to test the usefulness of SHR-5 Rhodiola rosea root extract in people with stress-related fatigue. Sixty people with fatigue syndrome were randomly assigned to a group receiving placebo or SHR-5 (576 mg) daily for 4 weeks. Although both groups saw improvement in several measures including fatigue, depression, attention, and self-reported mental health, the Rhodiola group had a substantially bigger improvement in symptoms of fatigue and attention performance. In addition, Rhodiola significantly reduced levels of cortisol the main stress hormone during the awakening stress test. The researchers concluded that R. ROSEA extract SHR- 5 exerts an anti-fatigue effect that increases mental performance, particularly the ability to concentrate, and decreases cortisol response to awakening stress in burnout patients with fatigue syndrome 13

14 RHODIOLA ROSEA FLOWER CONTINUED Single-Dose SHR-5 Shows Anti-Fatigue Potential In this study, researchers administered 2 or 3 caps of 185 mg of Rhodiola (as SHR05) or placebo to a group of 161 cadets between the ages of 19 and 21. These cadets were tested and evaluated after a single dose. Researchers considered the 2-cap dose to be a standard for rhodiola in the context of psychostimulation, with the 3-cap dose representing a 50% increase in potency. All groups showed improvement in anti-fatigue index testing, but the Rhodiola group was found to have significantly greater improvements than placebo. Researchers also noted that there was no difference in effects, regardless of rhodiola dosage. Researchers concluded that There was a possible trend in favour of the lower dose in the psychometric tests No such trend was found in the physiological tests. From Shevstov study, Phytomedicine, Rhodiola extract 400 mg appears to improve life-stress symptoms In this clinical study, Rhodiola extract WS(R) was given to 101 individuals with life-stress symptoms at a dose of 200 mg twice daily for 4 weeks. The subjects were then assessed with a number of stress and psychological wellbeing questionnaires throughout the study. All tested variables, including stress symptoms, fatigue, quality of life, mood, and concentration showed steady improvement after 3 days of treatment, and continued improving after weeks 1 and 4. The researchers concluded that Rhodiola extract at a dose of 200 mg twice daily for 4 weeks is safe and effective in improving life-stress symptoms to a clinically relevant degree 50 mg Rhodiola Extract (as SHR-5) may help Neuro- Motor Function In this randomized, double-blind, placebo controlled study, foreign language students were administered 50 mg of rhodiola or placebo for a span of 20 days during the students exams. Study subjects were tested for physical and mental performance before and after the supplementation period. Researchers reported the most significant improvements associated with rhodiola were in the areas of physical fitness, neuro-motor test performance, and mental energy. No improvements were seen in students performance on text-correction tests. Researchers concluded that rhodiola gave significant results compared to the placebo group but the dose level probably was suboptimal. 175 mg Rhodiola for 14 days appears to help with stressrelated mental fatigue This double-blind crossover study investigated how repeated low-dose rhodiola supplementation may help with fatigue. Researchers selected 56 young, healthy physicians as their study group, and focused on testing their mental performance during night shifts. Evaluation included multiple tests for various aspects of cognition including short term memory, concentration, processing speed, calculation, and associative thinking. At the study s end, researchers concluded that rhodiola supplementation was associated with a statistically significant improvement in cognitive testing performance, and further suggested that rhodiola rosea extract can reduce general fatigue under certain stressful conditions. 14

15 Caffeine Nootropic Benefits Caffeine is the most widely used drug in the world, ninety percent of the world s population consumes caffeine in some form. Caffeine is more of a brain-stimulating drug than a brain-nourishing nootropic. It delivers its energizing effects to both body and mind by: Suppressing soothing brain chemicals: Caffeine blocks a neurotransmitter that signals for end-of-day winding down and relaxation decreasing perceived mental fatigue Boosting excitatory brain chemicals: Caffeine activates secretion of fight-or-flight adrenaline and motivating dopamine creating an alert & energized mindset. Potential Nootropic Benefits Caffeine is more of a brain-stimulating drug than a brain-nourishing nootropic. It delivers its energizing effects to both body and mind by: Suppressing soothing brain chemicals. Caffeine blocks a neurotransmitter that signals for end-of-day winding down and relaxation decreasing perceived mental fatigue Boosting excitatory brain chemicals. Caffeine activates secretion of fight-or-flight adrenaline and motivating dopamine creating an alert & energized mindset. 15

16 CAFFEINE CONTINUED Neurology While scientists aren t sure of caffeine s exact mechanisms of action, one main bio-activity is believed to explain most of its benefits for alertness and mental energy: Caffeine blocks the actions of adenosine: a neurotransmitter that helps regulate the body s circulatory and neurological functions. In the brain, adenosine is produced as a byproduct of nerve-to-nerve communication: As adenosine builds up in the brain, it binds to special receptors that settle nervous system activity, dilates blood vessels, and induces drowsiness. Put simply, adenosine tells the body and mind when it s time to start feeling tired unless caffeine is in your body. If caffeine is present, it fits like a puzzle piece into adenosine s receptors: This blocks adenosine from calming the nervous system and sending its fatigue signals. Instead, mental alertness is sustained. Caffeine unleashes additional stimulating effects as it: Activates the brain s electrical activity: Observed in cortical and hippocampal brain regions in animal studies, this activity has been suggested to contribute to caffeine s cognitive effects. Signals adrenal glands to release more adrenaline: The fight-or-flight hormone, adrenaline works in the brain to temporarily boost attention levels, focus, reaction time, and mental energy (as well as physical strength and endurance). Increases availability of dopamine receptors in the brain (in high doses): Caffeine shares this mechanism of action with other hard stimulant drugs (amphetamines). Amplified dopamine activity sends a strong wake up! signal to the body and brain. All of these effects (and more) are believed to contribute to caffeine s mind-stimulating effects. 16

17 CAFFEINE CONTINUED Clinic Trials Caffeine intake enhances cognitive performance The Jarvis Study measured the cognitive effects of caffeine in 9,003 British adults age 18 and over. Participants were assessed for lifestyle habits, diet, exercise and daily caffeine intake, and were then given cognitive tests measuring reaction time, verbal memory, and visualspatial reasoning. After the cognitive testing results were analyzed, researchers concluded that overall caffeine consumption showed a dose-response relationship to improved cognitive performance. This improved cognitive function was more pronounced in older people than young adults, which may suggest a link between caffeine and age-related cognitive function. Review: Caffeine s impact on mood & cognitive function This review looked at 23 studies conducted between 1992 and 2007, all of which measured caffeine s impact across a range of cognitive functions like memory, accuracy, attention and speed. The combined results of these studies report improvements in subjects reaction time, memory and vigilance suggesting a link between caffeine and improved cognitive performance, particularly in regular users. Researchers reported that although caffeine seemed to help cognitive performance, the majority reported benefits associated with low to moderate caffeine intakes (37.5 to 450 mg per day). In other words, consuming more caffeine may not bring greater cognitive benefit. Caffeine 150 mg improves measures of cognition and mood. This double-blind, randomized, placebo-controlled study investigated the individual and combined effects of caffeine 150 mg and L-theanine 250 mg on visual processing accuracy, simple reaction time, numeric working memory reaction time and sentence verification. Researchers reported that caffeine seemed to boost mental performance leading to faster digit vigilance reaction time and improved Rapid Visual Information Processing (RVIP) accuracy Caffeine also led to better selfrated mental fatigue scores. Caffeine 200 mg seems to interfere with motor learning (vs. Placebo and Naps) Napping, caffeine and placebo were tested for their effects on verbal memory, procedural motor skills and perceptual learning. A 200 mg dose of caffeine was compared with a minute nap and a placebo. Researchers reported that Caffeine significantly impaired motor learning compared to placebo and naps, and went on to conclude that these findings provide evidence of the limited benefits of caffeine for memory improvement compared with napping. Caffeine 200 mg helps vigilance and mood 57 volunteers were administered either 2,000 mg quercetin (an antioxidant compound), 200 mg caffeine or placebo, and after one hour, were given a visual vigilance test. Participants were also given a mood questionnaire before and after the vigilance test. Caffeine was found to improve detection of visual stimuli and reduce reaction time; the mood questionnaire further showed the caffeine group to have less fatigue, greater vigor and better mood when compared to placebo. Researchers concluded that administration of 200 mg caffeine resulted in expected effects on vigilance and mood. 17

18 Citrus - source of Inositol (Vitamin B8) Nootropic Benefits Potential Nootropic Benefits Inositol plays a key role in cell signaling and neurotransmitter balance. Inositol plays a key role in cell signaling: and neurotransmitter balance. Once referred to as Vitamin B8, inositol is a substance naturally found in both plants and animals. As a nootropic, inositol appears to: Play a key role in brain cell membrane formation and function: Serving as a precursor to phospholipids that make up neurons Support good cell-to-cell communication throughout the brain: Also assists with the rest of the nervous system Regulate the function of various neurotransmitters: Including serotonin, important in regulating mood Once referred to as Vitamin B8, inositol is a substance naturally found in both plants and animals: As a nootropic, inositol appears to: Play a key role in brain cell membrane formation and function: Serving as a precursor to phospholipids that make up neurons Support good cell-to-cell communication throughout the brain: Also assits with the rest of the nervous system Regulate the function of various neurotransmitters: Including serotonin, important in regulating mood 18

19 CITRUS CONTINUED Neurology Inositol is a required component in the formation of cell membrane phospholipids, which act as protective barriers and functional gateways around brain cells, letting only certain small and uncharged molecules in. Brain cell membrane permeability is also affected by its inositol content. As such, inositol appears to assist in the transport of materials across the cell membrane. Brain chemicals including dopamine, GABA, norepinephrine, acetylcholine & serotonin, use inositol to communicate. When a receptor in the brain is triggered by the release of a neurotransmitter, surface proteins send primary signals to inositol. The message is then delivered by inositol to the intended recipients within the cell, like the nucleus. In this secondary messenger role, Inositol is a crucial spark for life-supportive events within the brain cell, including muscle contraction, reproduction, normal cell growth, sensory function and more. Aside from helping neurons within the central nervous system produce energy and communicate via neurotransmitters, inositol may also aid in the process of neurogenesis the creation of fresh new neurons within the brain. This is an indirect possible benefit, mainly due to inositol acting as a precursor to the phospholipids that are used as raw materials to form neurons. Supplementing with an actual phospholipid nootropic like phosphatidylserine may more directly support neurogenesis. An imbalance in neurotransmitters may contribute to emotional problems. Because of its influence on neurotransmitters especially serotonin inositol is sometimes used as a natural therapy for anxiety disorders like panic attacks, obsessive-compulsive disorders, eating disorders like bulimia nervosa, and agoraphobia. Studies have also suggested that vitamin B8 levels appear to be lower than normal in those with depression and bipolar issues. Replenishing inositol to healthy levels may help to support a brighter mood. Finally, inositol s support for brain cell membranes and neurogenesis seems to suggest at potential uses for long-range brain health but it s worth noting that early research failed to demonstrate any inositol benefits for degenerative brain problems. 19

20 CITRUS CONTINUED Clinical Studies Inositol 12 g may improve depression symptoms In this early, weak study, researchers administered 12 g of inositol or placebo daily for a span of 4 weeks to patients suffering from depression. At the study s end, researchers noted that the inositol group experienced significant improvements in the Hamilton Depression Rating Scale versus the placebo group. Researchers concluded, This may be the first use of the precursor strategy for a second messenger rather than a neurotransmitter in treating depression. Researchers also noted that although inositol showed promise for depressions, replication of these results was needed. Inositol 18 g may help with panic symptoms without side effects Some traditional therapies for panic disorder are lacking in efficacy and tolerability. In this weak study (no placebo control), Inositol was studied for its impact on anxiety. 20 patients took 18 g of Inositol daily for one month followed by one month taking a synthetic anti-anxiety drug. Both therapies produced similar improvements on the Hamilton Rating Scale for Anxiety, agoraphobia symptoms, and clinical impressions. Inositol appeared to be more effective for reducing panic attacks, while the synthetic though effective appeared to produce more side effects of nausea and fatigue. Researchers concluded, Continuing reports of inositol s efficacy for depression, panic disorder, and OCD should stimulate replication studies. Inositol 18 g may assist with OCD and related symptoms Thirteen patients with obsessive-compulsive disorder completed a double-blind, controlled crossover trial of 18 grams per day of inositol or placebo for six weeks each. The results showed that there was a significant improvement in the Yale-Brown Obsessive Compulsive Scale for patients who took inositol compared to those who took placebo. The researchers concluded that, together with previous controlled, double-blind trials of inositol as a treatment for other mood disorders, inositol is effective in depression, panic, and obsessive-compulsive disorder, a spectrum of disorders responsive to selective serotonin reuptake inhibitors. 20

21 Fortified soy - source of Methylocabalamin (Vitamin B12) Nootropic Benefits Vitamin B12 is an essential, water-soluble vitamin with a key role in the normal functioning of the central nervous system (CNS). Vitamin B12 may have nootropic benefits through: Promoting healthy brain aging: Vitamin B12 levels naturally decline as we age, and may be linked to age-related cognitive dysfunction. Promoting healthy brain aging: B12 levels naturally decline as we age, and may be linked to age-related cognitive dysfunction. Supporting CNS health: Vitamin B12 is involved in numerous essential processes of healthy brain function. Energy formation: its deficiency leads can lead to weakness, fatigue, and cognitive impairment Supporting CNS health: Vitamin B12 is involved in numerous essential processes of healthy brain function. Energy formation: Deficiency can lead to weakness, fatigue, and cognitive impairment. Potential Nootropic Benefits Vitamin B12 is an essential, water-soluble vitamin with a key role in the normal functioning of the central nervous system (CNS). Vitamin B12 may have nootropic benefits through: Vitamin B12 is popularly known as the energy vitamin, because its deficiency leads can lead to weakness, fatigue, and cognitive impairment. However, it seems B12 s energy benefits may apply far more to those who are deficient in the vitamin. As such, vitamin B12 may have some nootropic benefit for elderly individuals by supporting healthy brain aging, and anyone else at risk of deficiency, including vegetarians and vegans. It is associated with energized thinking; evidence is far more supportive of overall brain health during the aging process. 21

22 FORTIFIED SOY CONTINUED Neurology Supporting genetic health of brain tissue:vitamin B12 is involved in the formation of S-adenosylmethionine (SAM), a compound needed for important chemical reactions including the methylation, synthesis, and repair of DNA. Such essential processes are required for proper brain function. Improving neural communication:furthermore, vitamin B12 is known to stimulate the synthesis of neurotransmitters and supports formation of the protective myelin sheath, the insulating exterior that speeds up the transmission of electric impulses in neurons. Preserving cell membrane structure:cell membranes use methyl groups donated by vitamin B12 for the conversion of phosphatidylethanolamine to phosphatidylcholine. This reaction is critical for mobilization of docosahexaenoic acid (DHA) from the liver, making it available for the brain cells. In fact, the decreased mobilization of DHA from the liver into plasma and peripheral tissues in addition to high level of plasma homocysteine might be a contributing factor to cerebrovascular and neurodegenerative changes in the patients with Alzheimer s. 22

23 FORTIFIED SOY CONTINUED Clinic Trials Most human research on vitamin B12 s role in brainfunction has focused on the consequences of its deficiency, while the effects of B12 supplementation on brain disorders are less studied. Further clinical trials are needed to determine the effect of vitamin B12 on age-related cognitive decline, and whether such supplementation could slow down or prevent the progress from mild cognitive impairment to dementia. Deficiency in vitamin B12 and folic acid may be associated with Alzheimer s This frequently-cited study explored the link between Alzheimer s and vitamin B12, folic acid, and homocysteine (thcy), a by-product of the B vitamins. Plasma levels of thcy, b12, and folic acid were measured in 108 healthy people and 164 Alzheimer s patients (55 years or older). THcy levels were significantly higher, while folic acid and vitamin B12 levels were significantly lower in patients with Alzheimer s in comparison with the control group. Moreover, a 3-year follow-up revealed that progression of the disorder was greater in people who had higher thcy levels at the beginning of the study. The researchers concluded that low blood levels of folate and vitamin B12, and elevated thcy levels were associated with AD Vitamin B12 deficiency might contribute to brain volume loss and cognitive decline in the elderly The objective of this study was to investigate the relationship between vitamin B12 status and brain volume loss per year over a 5-year span in an elderly population. One hundred and seven volunteers (aged 61 to 87 years) without cognitive impairment were assessed for their blood B12 levels and associcated molecules, such as transcobalamin (TC) and homocysteine (thcy). The study found that individuals with lower baseline vitamin B12 and holotc levels experienced a greater loss of brain volume. The conclusion from this work was that low vitamin B12 status should be further investigated as a modifiable cause of brain atrophy and of likely subsequent cognitive impairment in the elderly 23

24 FORTIFIED SOY CONTINUED People with B12 deficiency may have structural and functional brain damage that is reversible with B12 therapy This study examined the structural and functional changes in the brains of patients with B12 deficiency, and the effects of B12 supplementation. Sixteen people with B12 deficiency were tested before and after 6 weeks of vitamin b12 therapy (1000 micrograms daily, then weekly, and finally monthly); supplementation lead to the significant recovery of the initially impaired cerebral blood flow and improvement of basic neuropsychological functions. The researchers concluded that micro-structural recovery lags behind functional recovery in patients with vitamin B12 deficiency following therapy and CBF change may be used as an early predictor of complete recovery in patients with B12 deficiency Vitamin B12 in combination with B6 and folic acid may prevent cognitive decline in the patients with mild cognitive impairment (MCI) In this double-blind study, 266 patients (aged 70+) with mild cognitive impairment received a daily dose of 0.8 mg folic acid, 0.5 mg vitamin B12 and 20 mg vitamin B6 or placebo for 2 years. The trial found that homocysteine was 30% lower in the group treated with B vitamins, and supplementation improved executive function, global cognition, episodic memory and semantic memory. In addition, dementia rating scores in patients with initially high levels of homocysteine were improved. The researchers concluded that B vitamins appear to slow cognitive and clinical decline in people with MCI, in particular in those with elevated homocysteine Vitamin B12 levels appear to decrease in older individuals, and people with autism and schizophrenia In this recently published study, the researchers analyzed levels of vitamin B12 (Cbl) and its various forms in postmortem brain samples of 12 autistic subjects (4 9 years), and 9 schizophrenic subjects (36 49 years). The brain tissue samples from 43 subjects of different ages served as a control. Total B12 level was significantly lower in control subjects older than 60 years of age. In both autistic and schizophrenic subjects MeCbl and adenosylcobalamin (AdoCbl) levels were more than three times lower than age-matched controls. In autistic subjects, lower MeCbl was associated with decreased folatedependent enzyme, methionine synthase, activity and elevated levels of its substrate homocysteine. The researchers concluded that vitamin B12 levels in human frontal cortex decrease with age, especially MeCbl 24

25 Avocado - rich source of Nicotinamide Nootropic Benefits NADH (Nicotinamide Adenine Dinucleotide + Hydrogen) is an antioxidant coenzyme related to the B-Vitamin family. Within the brain, NADH has been suggested to support: Energy production: NADH helps spark the synthesis of chemical energy (ATP) in brain cells. Neurotransmitter status: NADH increases neurotransmitter production, especially dopamine. Healthy brain aging: NADH is an antioxidant that may protect brain cells from ageaccelerating free radicals Potential Nootropic Benefits Nicotinamide is believed to cause improvements in energy production due to its role as a precursor of NAD (nicotinamideadenosine dinucleotide) which is an important molecule involved in energy metabolism. Specifically, NAD is transformed into NADH when it accepts electrons in a number of reactions involved in glycolysis and the Kreb s cycle. NADH is believed to boost brain chemical energy, and may be helpful for those with Chronic Fatigue Syndrome. NADH (Nicotinamide Adenine Dinucleotide + Hydrogen) is an antioxidant coenzyme related to the B-Vitamin family. Within the brain, NADH has been suggested to support: Energy production: NADH helps spark the synthesis of chemical energy (ATP) in brain cells. Neurotransmitter status: NADH increases neurotransmitter production, especially dopamine. Healthy brain aging. NADH is an antioxidant that may protect brain cells from ageaccelerating free radicals. NADH is a coenzyme that s used in the formation of ATP, the chemical energy that powers our bodies and minds. Closely related to the B-vitamin family, NADH is most highly concentrated in the body s most energyintensive organs:the heart and the brain. Within the brain, specifically, NADH s role in ATP power production seems to boost mental energy; its lesser roles in neurotransmitter production offer further support for mental clarity and mood balance. 25

26 AVOCADO CONTINUED Neurology NADH increases production of ATP:Thinking, moving, breathing these activities are all powered by the ATP energy source that fuels our cells. ATP is formed with NADH+Oxygen. In theory, supplemental NADH gives the body more raw materials to create the body s ATP energy currency. By boosting ATP, NADH helps powerup brain cells with the energy they need to fire and communicate potentially unleashing all the benefits of an energized mind:improved focus, concentration, memory and processing speed. NADH increases production of neurotransmitters: NADH increases production of two brain chemicals that are important for mental performance: Dopamine is associated with movement, and is known as a feel good compound. Increased levels of dopamine can result in elevated moods. Norepinephrine is your fight-orflight hormone. Increased levels of norepinephrine can enhance alertness and cognitive function, allowing for quicker, clearer thinking. In supporting these neurotransmitters, NADH seems to create a good brain chemistry environment for focus, sharp cognition and positive thinking. 26

27 AVOCADO CONTINUED Clinic Trials 10 mg NADH alleviates CFS symptoms 26 patients with CFS were given either 10 mg of NADH or 10 mg of a placebo for a period of four weeks. At the end of the four-week time period, treatment was stopped for the following four weeks, before switching to a final four-week period of supplementation. Throughout the study, subjects were evaluated via questionnaires, lab tests and physical exams. At the end of the study, 8 out of 26 participants responded positively to the NADH treatment and only 2 out of the 26 participants responded favorably to the placebo treatment. Researchers concluded that NADH may be a valuable adjunctive therapy in the management of the chronic fatigue syndrome. NADH may help with Alzheimer s disease (AD) One clinical study evaluated the effects of NADH in patients with Alzheimer s disease. 24 patients were matched for age and cognitive function using the Mattis Dementia Rating Scale (MDRS) and the Mini Mental State Examination. All participants were either given an oral NADH supplement or a placebo. After six months of treatment, researchers found that the participants who were given the oral NADH supplement showed no evidence of progressive cognitive deterioration and higher total scores on the MSRD in contrast to the participants who were given the placebo. Researchers concluded that this clinical study supported previous studies and that, this study supports NADH as a treatment for Alzheimer s. 20 mg NADH might help with jet lag Jet lag can drain brainpower by 30% to 70%. Researchers hypothesized NADH s ability to increase ATP energy, dopamine and norepinephrine might help. In one study, 25 participants were flown from the West Coast to the East Coast overnight, experiencing a three-hour time difference. Upon arrival, subjects were given 20 mg of NADH or placebo, and were later tested for cognitive functioning, mood and sleepiness. Participants who took 20 mg of NADH performed significantly better on the cognitive and psychomotor tests, in addition to reporting less sleepiness. Researchers concluded that NADH significantly reduced jet lag-induced disruptions of cognitive functioning. 27

28 Green tea extract - Camellia Sinensis (L-Theanine) Nootropic Benefits Theanine may instill a state of calm, relaxed tranquility while simultaneously sharpening attention, alertness and focus. It is used for studying, new learning, creative problem solving, art, or other tasks that require quiet contemplation. Theanine also helps to reduce the harsh jittery side effects of caffeine. Potential Nootropic Benefits Theanine is a unique amino acid that directly affects brain function by: Modulating alpha brainwaves associated with relaxation & creativity Calming excitable neurons, which may help balance mood & mindset L-Theanine is a unique amino acid that directly affects brain function by: Protecting brain cells against damage that makes them misfire & shut down Modulating alpha brainwaves: Associated with relaxation & creativity Balancing brain chemicals, increasing GABA, serotonin & dopamine Calming excitable neurons: May help improve and balance mood & mindset Protecting brain cells: Helps protect against damage that makes them misfire & shut down Balancing brain chemicals: Increases GABA, serotonin & dopamine Theanine may instill a state of calm, relaxed tranquility while simultaneously sharpening attention, alertness and focus. It is used for studying, new learning, creative problem solving, art, or other tasks that require quiet contemplation. Theanine also helps to reduce the harsh jittery side effects of caffeine. These two bonus bio-activities seem to modulate brain chemical balance in a way that settles excitable nerves toning down nerve responses, keeping nervous system activation in check, and balancing overall neurotransmitter status. 28

29 GREEN TEA EXTRACT CONTINUED Neurology L-Theanine has also been suggested to help enhance cognitive performance through: Theanine increasing calming neurotransmitters including serotonin, dopamine, and GABA, while modulating brain cell neurotransmitter receptors. Dopamine and GABA in particular have been suggested to help reduce anxiety and balance mood. L-Theanine reduces excitatory neurotransmitters associated with stress, tension and agitation.in addition to potential mood benefits, researchers have suggested that this bio-activity may protect brain cells and possibly counter agerelated cognitive decline. Alpha Brain Waves are associated with a state of wakeful relaxation and enhanced creativity. It seems to settle excitable neurotransmitters while promoting calming neurotransmitters like serotonin, dopamine and GABA. L-Theanine has been suggested by researchers to modulate the brain s attention circuitry. It may also protect neurons from damage, potentially helping to maintain clear thinking during the aging process. An analog to L-Glutamine, L-Theanine is able to spur several key inhibitory reactions in the brain. It promotes GABA production, which blocks excessive stress messages, and generates alpha waves, electrical impulses which accompany a calm, extremely relaxed state. L-theanine (N-ethyl-L-glutamine) or theanine is a major amino acid uniquely found in green tea. L-theanine has been historically reported as a relaxing agent, prompting scientific research on its pharmacology. Animal neurochemistry studies suggest that L-theanine increases brain serotonin, dopamine, GABA levels and has micromolar affinities for AMPA, Kainate and NMDA receptors. In addition has been shown to exert neuroprotective effects in animal models possibly through its antagonistic effects on group 1 metabotrophic glutamate receptors. Behavioural studies in animals suggest improvement in learning and memory. Overall, L-theanine displays a neuropharmacology suggestive of a possible neuroprotective and cognitive enhancing agent and warrants further investigation in animals and humans. 29

30 GREEN TEA EXTRACT CONTINUED Synergistic effects with Caffeine The non-proteinic amino acid L-theanine and caffeine, a methylxanthine derivative, are naturally occurring ingredients in tea. The present study investigated the effect of a combination of 97 mg L-theanine and 40 mg caffeine as compared to placebo treatment on cognitive performance, alertness, blood pressure, and heart rate in a sample of young adults (n = 44). Cognitive performance, self-reported mood, blood pressure, and heart rate were measured before L-theanine and caffeine administration (i.e. at baseline) and 20 min and 70 min thereafter. The combination of moderate levels of L-theanine and caffeine significantly improved accuracy during task switching and self-reported alertness (both P < 0.01) and reduced selfreported tiredness (P < 0.05). There were no significant effects on other cognitive tasks, such as visual search, choice reaction times, or mental rotation. The present results suggest that 97 mg of L-theanine in combination with 40 mg of caffeine helps to focus attention during a demanding cognitive task. This review summarizes the literature on the association between two dietary components of tea, caffeine and L-theanine, and the psychological outcomes of consumption; it also identifies areas for future research. The studies reviewed suggest that caffeinated tea, when ingested at regular intervals, may maintain alertness, focused attention, and accuracy and may modulate the more acute effects of higher doses of caffeine. These findings concur with the neurochemical effects of L-theanine on the brain. L-theanine may interact with caffeine to enhance performance in terms of attention switching and the ability to ignore distraction; this is likely to be reflective of higher-level cognitive activity and may be sensitive to the detrimental effects of overstimulation. Further research should investigate the interactive effects of caffeine, L-theanine, and task complexity, utilize a range of ecologically valid psychological outcomes, and assess the neuroprotective effects of L-theanine using epidemiological or longerterm intervention studies among individuals at risk of neurodegenerative disease. 30

31 GREEN TEA EXTRACT CONTINUED Clinical trials There are a decent number of human clinical trials on Theanine. These studies seem to suggest many cognitive applications, demonstrating L-Theanine s potential for alertness, attention, stress reduction, neural protection and sleep. High-dose L-Theanine relaxes the mind without drowsiness Researchers gave 35 study participants either 50 mg of L-Theanine or placebo and administered EEG tests (which measure the brain s electrical activity) before supplementation and at minutes 45, 60, 75, 90, and 105. In evaluating the EEG test results, researchers reported that the L-Theanine group experienced a significant boost in alpha brainwaves. Researchers noted alpha brainwaves are involved in attention, and suggested that L-Theanine relaxes the mind without inducing drowsiness. Researchers concluded that L-Theanine, at realistic dietary levels, has a significant effect on the general state of mental alertness or arousal. Theanine (as tea) may help elderly with cognitive dysfunction Researchers began with the premise that theanine can pass through the blood-brain barrier and modulate the neurotransmitters glutamate and glutamine. To see how this might translate into cognitive benefits, researchers gave powdered green tea supplying about 47 mg of theanine per day to elderly volunteers. Researchers reported that those who consumed the theanine-rich green tea powder appeared to have a significantly lower decline in cognitive function when compared to the placebo group. Researchers concluded that their results appear to suggest that theanine might have improved slight cognitive dysfunction in the elderly study subjects Editor s Note:This study is lacking in detail; we advise viewing it as weak evidence. L-Theanine may reduce physical and mental stress In a small double-blind study, 12 subjects were given four distinct trials designed to induce acute mental stress with challenging math problems. Some participants were given L-Theanine or placebo at the beginning of the trials or midway through; others were given no treatment at all. In evaluating the results, researchers found that those who had tested while taking L-Theanine showed a lower heart rate and lower salivary stress markers than while on a placebo or without treatment. Researchers concluded that L-theanine seemed to blunt the activation of the body s sympathetic nervous system, and that the amino acid could cause anti-stress effects via the inhibition of cortical neuron excitation. L-Theanine 250 mg: Psychoactive attention benefits One early study zeroed in L-Theanine s Alpha benefits with a thorough EEG test that connected 168 scalp electrode contacts to each participant s head. Researchers then noted that with theanine supplementation, there was actually an overall decrease in background alpha wavelength activity but that despite this, participants performance in attention-related tasks was significantly enhanced (versus placebo). Researchers concluded that theanine has clear psychoactive properties and may have a specific effect on the brain s attention circuitry. Researchers suggested the amino acid may have potential for further study on attention. L-Theanine 200 mg suggested to be a safe, natural sleep aid One review found that taking 200 mg of L-Theanine prior to bedtime may support improved sleep quality, not by sedation, but by soothing and calming effects. Researchers noted that since L-theanine promotes relaxation without drowsiness, it may also be used at any time of day to calm the mind. 31

32 Soy beans - rich source of Tyrosine Nootropic Benefits Tyrosine is an amino acid made from phenylalanine and used in the synthesis of proteins. As a nootropic, it is valued for countering stress with healthy brain chemistry for alertness and peak mental performance. Within the brain, L-Tyrosine supports: Neurotransmitter production: The body uses tyrosine to produce norepinephrine, dopamine, and epinephrine. Healthy stress responses: Tyrosine suppresses production of stress hormones and restores brain chemicals that are depleted by stress. Overall mental performance: Tyrosine supports cognition, mood and memory, especially during sleep deprivation and exposure to environmental stressors. Potential Nootropic Benefits Tyrosine is an amino acid made from phenylalanine and used in the synthesis of proteins. As a nootropic, it is valued for countering stress with healthy brain chemistry for alertness and peak mental performance. Within the brain, L-Tyrosine supports: Neurotransmitter production. The body uses tyrosine to produce norepinephrine, dopamine, and epinephrine. Healthy stress responses. Tyrosine suppresses production of stress hormones and restores brain chemicals that are depleted by stress. Overall mental performance. Tyrosine supports cognition, mood and memory, especially during sleep deprivation and exposure to environmental stressors. Possible Mental Performance Benefits: Testing has shown tyrosine seems to activate and enhance cognitive performance, including within the brain s attention circuitry. Researchers have also suggested that supplementing with the catecholamine precursor tyrosine may increase responsiveness to stress, a benefit supported by research demonstrating that tyrosine helps cognition & memory under taxing conditions. Beyond nootropic mental performance benefits, tyrosine s catecholamine support may also hold promise for ADD/ADHD, both of which have been linked to low brain catecholamine levels. In fact, drugs for these conditions work in similar pathways as tyrosine, sharpening attention by producing large spikes in brain catecholamine levels. L-Tyrosine is a Nootropic for Stress:Stress is notorious for depleting the catecholamine brain chemicals that are critical for sharp mental performance. This is because stress spurs the catecholamine system into overdrive, causing it to burn through its catecholamines especially norepinephrine and dopamine faster. Stress also depletes the body s natural tyrosine stores. These factors may form a vicious cycle, since stressful situations demand sharp cognition, but also deplete the brain chemicals that enable peak mental performance. If you don t have enough catecholamine neurotransmitters, cognitive consequences may include brain fog, mental fatigue, stress and memory problems. Researchers suggested that supplemental tyrosine might help because it can exert acute effects on catecholamine systems within and outside the brain. 32

33 SOY BEANS CONTINUED Neurology Within the brain, tyrosine has been suggested to: Boost norepinephrine. Tyrosine boosts norepinephrine synthesis in areas of the brain where it is in high demand, and signals for its release during stress. Increase dopamine. Dopamine has been tied to sharper attention and improved alertness, and is a target chemical of ADD/ADHD drugs. Support epinephrine. Epinephrine is considered to be the third major catecholamine neurotransmitter; tyrosine is its nutritional precursor. Block stress hormones. Corticosterone and other stress hormones increase the physical consequences of stress. 33

34 SOY BEANS CONTINUED 100 mg of tyrosine per kg of body weight might help their stress responses when exposed to cold and hypoxia (low oxygen levels) for 4.5 hours. Researchers reported that tyrosine supplementation significantly decreased symptoms, adverse moods, and performance impairments in subjects with average or above-average stress responses. Researchers suggested that tyrosine be considered for a variety of acutely stressful situations. (Banderet LE, et al.) Tyrosine improves mental performance during stressful 90 db noise exposure In this placebo-controlled study, 16 volunteers, all young and in good health, took 100 mg of tyrosine per kg of body weight and a placebo on separate days. On each day, the study subjects were tested for their performance on stress-sensitive tasks while being exposed to stressful 90 decibel noises. Clinic Trials Tyrosine helps maintain memory during cold exposure (environmental stress) In one double-blind, placebo-controlled study, 19 volunteers underwent testing on three different days, first eating a snack bar infused with 150 mg of L-Tyrosine per kilogram body weight or a placebo snack bar. Subjects were then immersed in water at 35 degrees Celsius or 10 degrees Celsius for 90 minutes, during which they were tested for mood, mental performance and stress hormones. Results revealed the tyrosine group performed better on memory tests, and required less study time to retain knowledge. Researchers concluded these results are indicative of more rapid and accurate information processing, and suggested that supplemental tyrosine appears to improve working memory during the cold exposure that would typically degrade cognitive performance. Tyrosine fights stress in cold and low-oxygen environments Researchers reported that tyrosine appeared to improve (mental) performance on two cognitive tasks, with benefits realized one hour after taking the supplement. Tyrosine failed to influence mood in any way. Tyrosine 2 g enhances some cognitive performance measures on n-back test In this randomized, placebocontrolled, double-blind study, 19 female volunteers were given 2 g tyrosine or placebo prior to the N-back test, a measure of mental performance that is split into a less challenging (1-back) stage and a more mentally demanding (2-back) stage. While Tyrosine failed to reach significance in the 1-back test, in the 2-back test it as associated with significant reductions in false alarms and significant improvements in correct rejections. Researchers reported the results reinforces our suspicion that only tasks with considerable cognitive demands benefit from Tyrosine. They further suggested that even though research is early, Supplementation of Tyrosine may promote cognitive enhancement in inexpensive, efficient and healthy ways. In the above study, Tyrosine failed to improve performance in easy mental tasks, but significantly improved mental performance in more demanding mental tasks. In a double-blind, placebo-controlled, crossover study, researchers investigated if supplementing subjects with 34

35 SOY BEANS CONTINUED Tyrosine may decrease the negative mental performance effects of fatigue and multitasking A double-blind, placebo-controlled trial examined two groups of volunteers who were kept awake for a period of 24 hours and took a battery of tests measuring their mood and mental performance: At the 6-hour mark, the experimental group received 300 mg tyrosine in two 150 mg doses, and the other group received a placebo. The tyrosine group was found to have improvements in the expected declines on measures of wakefulness and mental performance when compared to the control group. Based on these results, researchers concluded tyrosine may prove useful in counteracting performance decrements during episodes of sustained work coupled with sleep loss. Tyrosine may sharpen memory & mental performance while multitasking One study examined tyrosine s effect on working memory on 20 people asked to perform either a single task or multiple tasks that tested short-term memory, visual & auditory monitoring skills, and arithmetic. The group given 150mg/kg of tyrosine 1 hour before the tests showed a significant improvement in working memory on the multitasking test, when compared to the placebo group. Researchers concluded that tyrosine may sustain working memory when competing requirements to perform other tasks simultaneously degrade performance, and went on to suggest that tyrosine in supplement form may help maintain mental performance in such situations. Tyrosine may help cognitive performance during combat training Tyrosine showed a positive effect on cognition in 10 cadets given a tyrosine supplement (up to 2g per day) during 6 days of a combat training course: the experimental group scored higher on measures of attention and memory and also experienced a decrease in systolic blood pressure compared to a control group of 11 cadets given a placebo. Researchers concluded that tyrosine supplementation may, under operational circumstances characterized by psychosocial and physical stress, reduce the effects of stress and fatigue on cognitive task performance 35

36 A rich source of vitamin B6 Nootropic Benefits Vitamin B6, also known as Pyridoxine, is an established nutrient for overall wellness. Of its many healthsupportive functions in the body, three in particular address brain health and mental performance: Neurotransmitter support: Vitamin B6 helps create & convert brain chemicals for memory & mood Brain circulation: Vitamin B6 fights the homocysteine that slows circulation & cognition Neurogenesis support: Vitamin B6 helps grow the brain s neurons, sheaths & neural connections Potential Nootropic Benefits Vitamin B6, also known as pyridoxine, is an established nutrient for overall wellness. Of its many healthsupportive functions in the body, three in particular address brain health and mental performance: Neurotransmitter support. B6 helps create & convert brain chemicals for memory & mood Brain circulation. B6 fights the homocysteine that slows circulation & cognition Neurogenesis support. B6 helps grow the brain s neurons, sheaths & neural connections 36

37 A RICH SOURCE OF VITAMIN B6 CONTINUED Neurology Vitamin B6 plays a part in over 100 different enzymatic reactions in the body, including many that are crucial for cardiovascular health. B6 is well-known for contributing to overall health, but also has important roles for brain health, specifically, that aren t quite as well known but they should be. Vitamin B6 is 100x more concentrated in the brain than in the bloodstream, highlighting its importance for brain health. Some of B6 s brain-supportive roles include: B6 (as P-5-P) boosts brain neurotransmitters:b6 is involved in the formation and release of critical brain chemicals for healthy cognition making it an essential foundation nutrient for overall mental performance. Vitamin B6 as the activated form Pyridoxal 5 -Phosphate (P-5-P) helps the body to manufacture the following brain chemicals: Serotonin & GABA: Support emotional health; feeling good and happy Norepinephrine: For attention span & fast thinking while under stress Melatonin: Helps to regulate brain rhythm and sleep In addition to making neurotransmitters, P-5-P also helps the body to use neurotransmitters more efficiently. It is a necessary cofactor in the following brain-chemical conversions: Tryptophan Serotonin 5-HTP Serotonin L-DOPA Dopamine With all these critical brain chemical roles, it comes as no surprise:low vitamin B6 may neurotransmitter status. Deficiencies in B6-related brain chemicals have been linked to mood problems, including depression, as well as psychoses and age-related cognitive decline. B6 helps with homocysteine metabolism, thereby helping circulation and protecting blood-brain barrier from homocysteine s shredding microvascular damage. B6 has also been shown along with other B-vitamins to slow brain atrophy in people with mild cognitive impairment (MCI) a benefit found to be more pronounced in those with high homocysteine levels. This evidence seems to suggest homocysteine metabolism may be a key pathway for B6 to regulate brain circulation and maintain sharp thinking. 37

38 A RICH SOURCE OF VITAMIN B6 CONTINUED Clinical studies B6 improves brain storage of information 37 men between the ages of 70 and 79 were given 20 mg of B6 (as pyridoxine HCL) or placebo every day for three months. The effects were then compared in various tests for concentration and intelligence. Researchers discovered B6 supplementation had positive effects in only one area of cognition:memory (especially long-term memory). Researchers concluded that vitamin B-6 supplementation improves storage of information modestly but significantly. High-dose anti-stress B6 may help mental health Low B6 status has been suggested to decrease production of neurotransmitters in animal research models. High-dose B6 supplementation is believed to amplify levels of P-5-P, which may restore these neurotransmitters and in doing so reverse dysphoric states (stress, brain fog, mental fatigue, sadness). Review authors have suggested that high intakes of pyridoxine may have the potential to improve [cognitive & mood] prognosis in many individuals. 38