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Nutrition 2 - Semester 1 > Supplements > Flashcards

Supplements Flashcards

1
Q

Migraine: Supplementation

A

Magnesium
Vitamin B6
5-HTP
Ginger
Feverfew

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2
Q

Insomnia: Supplements

A

Magnesium: 200‒400 mg
Lemon balm 300‒600 mg
Theanine 50‒200 mg
Zinc 10‒60 mg
Vitamin B6 10-150 mg Folate / B12 500‒1000 mcg
Vitamin C 250 ‒2000 mg Tryptophan 300- 4000 mg
5-HTP 50-300 mg

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3
Q

For difficulty falling asleep

A

Passionflower, valerian (both have GABA receptor affinity). 1‒2 tbsp dried herb infusion before bed.

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4
Q

Herbs to promote deep, rejuvenating sleep:

A

Ashwagandha (a GABA agonist). 1 tsp powder in warm nut milk before bed).

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5
Q

Natural approach ― alcohol

A

5- HTP
100 mg x 2 daily
* To support serotonin levels during alcohol withdrawal.

Taurine
2000 mg x 3 daily
* To support relaxation and improve liver function in chronic alcohol users

B complex
Up to 150 mg / day
* Particularly focus on replacing the lost B1 with alcohol abuse, as well as B5.

Magnesium
Up to 400 mg / day
* Relaxation, anxiety reduction , energy and optimise B1 availability to the
nervous system.

EPA and DHA
1000-3000 mg
* Support healthy fats for neuronal health.

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6
Q

Bipolar supplementation

A

Vitamin C
Vitamin B6 (P5P)
Folate and B12
5-HTP
Rhodiola rosaea
Magnesium taurate

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7
Q

Anxiety: Supplements

A

B-complex vitamins
Vitamin C
Theanine
Lemon Balm
Passionflower

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8
Q

Depression: Supplements

A

B Complex
St John’s Wort
Saffron
5-HTP
Omega-3
Phosphatydlserine
Vitamin D
Probiotics
Turmeric
Bach Flowers

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9
Q

NT Supplements

A

Phosphatidylserine (PS)
DHA
Turmeric
Lion’s mane

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10
Q

Essential nutrients for mitochondrial function

A
  • CoQ10 - Electron transport chain
  • Alpha lipoic acid (ALA) - cofactor of enzymes
  • Acetyl L-carnitine - Essential for the transport of long chain fatty acids across the mitochondrial membrane
  • Magnesium - tranfers phosphate groups between ADP and ATP
  • B comlpex - Krebs cycle and co-factor
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11
Q

Stress: Specific Nutrients

A

Vitamin C
Vitamin B5
Vitamin B6
B complex
Vitamin E
Magnesium
Phosphatidyl serine
L-theanine
Resihi Mushroom

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12
Q

Obesity: Supplements

A

5- Hydroxy tryptophan (5- HTP)
Green Tea
L-Carnitine
Conugated linoleic acid (CLA)
Chromium
Gymnema sylvestre

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13
Q

Herbal medicines for menopause

A
  • Black cohosh oestrogen modulating (isoflavone content) and energetically cooling. Reduces hot flushes and supports BMD.
  • Shatavari reproductive tonic ( testosterone like effects) and adaptogen. Relieves vaginal symptoms incl. vaginal dryness.
  • Valerian root, passionflower and chamomile nervines.
  • St. John’s wort extract reduces hot flashes, improves sleep, mood and relieves anxiety .
  • Liquorice root mildly oestrogenic (isoflavones).
  • Maca improves libido, sleep, mood and hot flushes. Appears to interfere with androgen receptors.
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14
Q

PCOS: Natural Approach

A
  • Chromium
  • Cinnamon
  • Berberine (500 mg x 3 daily).
  • Alpha lipoic acid
  • Vitamin D
  • Magnesium
  • Omega 3
  • CoQ10
  • Seed cycling
  • Saw palmetto
  • Liquorice
  • Spearmint tea
  • Nettle root
  • Green tea
  • Other nutrients: Zinc, Carnitine
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15
Q

PMS Supplements

A

Vitamin B6
Magnesium
Calcium
Vitamin D
Zinc
EFAs
Vitex Agnus Castus
Gingko biloba

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16
Q

T1DM: Supplements

A

Alpha Lipoic Acid
EPA and DHA
Vitamin D
Vitamin C

17
Q

T2DM: Supplements

A

Chromium
Alpha Lipoic Acid
Cinnamon
Magnesium
Vitamin D
Myoinositol
Biotin
EPA and DHA
Zinc
CoQ10
Berberine

18
Q

Hyperthyroid Supplements: Carnitine

A
  • Peripherally antagonises thyroid hormones (inhibiting nuclear entry of T3 and T4)
  • Can prevent or reverse muscle weakness.
  • Can prevent the possible lethal outcome of a ‘thyroid storm’ (a medical emergency more common in severe Grave’s disease; high T3, progressive tachycardia to circulatory collapse).
    *↑ T3 / T4 →↑ metabolism -> carnitine turnover and urinary loss deprives tissues of L carnitine, conc.
    in skeletal muscle may contribute to myopathy.

Dosage: 2,000 to 4,000 mg
daily

19
Q

Hyperthyroid Supplements

A

L-Carnitine
Vitamin D
Quercetin
Selenium
Zinc
B vitamins

20
Q

Hypothyroid: Supplements

A

Selenium
Zinc
Iron
Iodine
Vitamin A
Tyrosine
Vitamin D

21
Q

IBS- C Treatment

A
  • ↑ dietary fibre and stay hydrated.
  • Magnesium (e.g., magnesium citrate increase dosage from 250 mg gradually until tolerance).
  • Vitamin B5 and ginger ((↑ peristalsis).
  • Psyllium husk or ground flaxseed (15-30 g / day). 5-HTP (for some).
  • Natural laxatives e.g., prunes, figs. Pour prune juice over freshly ground flaxseeds (leave it in the fridge).
22
Q

IBS-D Treatment

A
  • ↑ soluble fibre to help bulk stool e.g. apple pectin.
  • Enteric-coated peppermint oil.
  • Digestive enzymes.
  • S. boulardii ((↑ sIgA)
  • Electrolyte replacement , juices and broths to account for fluid / electrolyte losses.
  • Marshmallow root, slippery elm, meadowsweet (powder)
23
Q

Other natural approaches for IBD:

A
  • Vitamin D
  • Fish oils
  • Supporting the mucosal / epithelial barrier:
    – Demulcent herbs
    – Green tea catechins and epicatechins
    – Vitamin A, N acetyl glucosamine, zinc carnosine, L glutamine.
  • Ginger
  • Turmeric
  • Quercetin
  • Aloe vera
  • Boswellia serrata (frankincense)
  • Chamomile
  • Lion’s mane mushroom
  • Probiotics
  • Prebiotics
  • Prioritise nutrient deficiencies
24
Q

Anti-microbials and SIBO:

A
  • Use 1-3 of the following anti microbials (or a specialised formulated herbal formula) for 4-8 weeks depending on the case.
    ‒ Berberine
    ‒ Oregano oil
    ‒ Allicin (extract of garlic) mostly just for methane producing bacteria.
    ‒ Neem
    ‒ Also, uva ursi and cinnamon.
25
Q

Biofilm disruptors

A

NAC
Nano Silver
Serrapeptase

26
Q

Biofilm Natural Approach

A

Coconut Oil
ACV
Garlic
Curcumin

27
Q

Gallstones: Supplements

A
  • Vitamin C (500–2000 mg / day).
  • Lecithin (high phospholipid content; keeps cholesterol in solution).
  • Purified bile salts (ox bile).
28
Q

Herbs for Digestion Acronym

A

C
F
C

G
A
L
O
P
S

29
Q

Herbs of Nervous Acronym

A

G
R
And
P
L
S

Nutrition 2 - Semester 1 (43 decks)

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