wurishi
01-05-2006, 03:30 PM
I've been researching health and nutrition lately, and keep comming across interesting facts or claims about DMAE, conjugated linoleic acid (CLA) and astaxanthin. All claim to have several benefits, especially with regards to weight loss and management, but some people claim they may also promote muscle gain and/or qucker post-workout recovery. Although I try to do as much research as I can, some of the reports are hard to evaluate as I'm not a doctor or nutritionist. Anyone have any advice or personal experience to share with these supplements?
Oh, and I've pasted some relevant excerpts from an article by Dr. Perricone for Life Extension Magazine (The Perricone Weight Loss Program (http://www.lef.org/magazine/mag2005/nov2005_cover_perricone_01.htm)). Although it's aimed at weight loss and anti-wrinkles, there is some relevance to longevity and strength training.
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ASTAXANTHIN
Astaxanthin comes from the microalgae Haematococcus pluvialis, found in abundance in arctic marine environments, and is a natural carotenoid (any of a class of yellow to red pigments, including the carotenes and the xanthophylls). Carotenoids are one of the most abundant molecules in the world and give nature its wide variety of colors—from carrots to flamingos. Astaxanthin is an amazingly powerful antioxidant and is often referred to as “red gold from the sea.”
Astaxanthin is one of the xanthophyll group of the carotenoid family. Xanthophylls help to protect vitamin A, vitamin E, and other carotenoids from oxidation. It is the most potent of all of the carotenoids—in fact, it is 10 times stronger than beta-carotene and 100 times stronger than vitamin E. Wild Alaskan salmon, lobster, rainbow trout, shrimp, crawfish, crab, and red caviar all owe their rich colors to their astaxanthin-rich diets—just one of the reasons wild salmon tops my SuperFood list. The variety of wild Alaskan salmon known as “sockeye” delivers the greatest amount of astaxanthin, with 4.5 mg per four-ounce serving. To put this in antioxidant perspective, 4.5 mg of astaxanthin is equal to 450 mg of vitamin E. Astaxanthin is also superior to many other antioxidants due to the unique role it may play in protecting the cell membrane.
Astaxanthin Tips
* Because astaxanthin has been proven to cross the blood–brain barrier (see carnitine), it offers protection to the brain, the central nervous system, and the eyes.
* It increases physical endurance and reduces muscle damage.
* It reduces eye fatigue and improves visual acuity.
* It provides wrinkle reduction by internal supplementation.
* It reduces hyperpigmentation (better known as age spots).
* It provides cytokine regulation, inhibiting the expression of inflammatory cytokines and chemokines.
* It improves gastric health and reduces infection/inflammation of H. pylori, spiral-shaped bacteria that can damage stomach and duodenal tissue, causing ulcers.
* Astaxanthin is an exceptional anti-inflammatory, making it an important component of the Perricone Weight-Loss Diet. Its ability to protect muscles and increase physical endurance is a wonderful asset for everyone needing to start and maintain a regular exercise program.
DOSAGE RECOMMENDATION:
One to two capsules, 2 mg each, per day.
CONJUGATED LINOLEIC ACID (CLA)
CLA is a fatty acid that is found in many of the foods we eat. At one time, beef and lamb were exceptional sources; however, when their diet was changed from grass to grain, levels of CLA dramatically decreased in meat and dairy products. When CLA is present, it is found in the fatty portion of milk. Drinking skim milk prevents us from receiving the benefits of CLA.
However, since CLA levels are now so low in animal products, skim vs. full-fat milk is a moot point.
When taken in effective doses, CLA decreases body fat, especially in the area of the abdomen. There are several mechanisms of CLA’s activity that accomplish these feats:
* CLA actually concentrates in the cell membrane, stabilizing it and thus preventing the breakdown of arachidonic acid into a pro-inflammatory prostaglandin. It helps the insulin receptors remain intact, thus increasing insulin sensitivity, which will then decrease blood sugar and circulating insulin levels.
* Remarkably, studies show that CLA also helps block the absorption of fat and sugar into fat cells (adipocytes). It even induces a reduction in the actual size of the fat cells (one reason people gain weight as they age is that their fat cells literally become fatter).
DIMETHYLAMINOETHANOL (DMAE)
DMAE is a naturally occurring nutritional substance with powerful anti-inflammatory properties. It is found in fish, including wild Alaskan salmon, anchovies, and sardines. Back in the 1950s, DMAE was a prescription drug used as a treatment for central nervous system problems such as attention deficit disorder. Although it is no longer used for this purpose, it is being sold as a nutritional supplement for improving cognitive function, with additional benefits of improved memory and increased problem-solving ability. DMAE is important in the production of neurotransmitters, especially acetylcholine, which is essential in the communication from one nerve to another and between nerves and muscles. In order for your muscles to contract, the message must be sent from your nerves to your muscles via acetylcholine. DMAE also has membrane-stabilizing effects and can also help reduce body fat, most likely from its activity as a precursor to acetylcholine as well as its anti-inflammatory activity.
Taking DMAE as a supplement will not only improve your cognitive function, it will help increase skin firmness and muscle tone. In fact, recent studies have confirmed that topically applied DMAE lotion turned out to be extremely efficacious—in other words, it had positive effects on the skin, greatly increasing the appearance of radiance, tone, and firmness, while decreasing the micro-inflammation in the skin.
DMAE Tips
* For optimum health, beauty, and weight-loss benefits, I recommend eating fish rich in DMAE, taking DMAE supplements, as well as applying a topical lotion containing DMAE to face, neck, and body.
* It is thought that DMAE can make epilepsy and bipolar depression worse; thus, it is advised that those with these health problems avoid DMAE.
* DMAE can also be over-stimulating for some people, perhaps causing muscle tension or insomnia, so individuals experiencing such difficulties are advised to discontinue use of DMAE.
* Take with meals for optimum effect.
DOSAGE RECOMMENDATION:
My recommended dose is 50 to 100 mg per day. For certain therapeutic uses, such as lowering cholesterol, larger doses may be recommended. As always, consult your physician.
Oh, and I've pasted some relevant excerpts from an article by Dr. Perricone for Life Extension Magazine (The Perricone Weight Loss Program (http://www.lef.org/magazine/mag2005/nov2005_cover_perricone_01.htm)). Although it's aimed at weight loss and anti-wrinkles, there is some relevance to longevity and strength training.
----------------------
ASTAXANTHIN
Astaxanthin comes from the microalgae Haematococcus pluvialis, found in abundance in arctic marine environments, and is a natural carotenoid (any of a class of yellow to red pigments, including the carotenes and the xanthophylls). Carotenoids are one of the most abundant molecules in the world and give nature its wide variety of colors—from carrots to flamingos. Astaxanthin is an amazingly powerful antioxidant and is often referred to as “red gold from the sea.”
Astaxanthin is one of the xanthophyll group of the carotenoid family. Xanthophylls help to protect vitamin A, vitamin E, and other carotenoids from oxidation. It is the most potent of all of the carotenoids—in fact, it is 10 times stronger than beta-carotene and 100 times stronger than vitamin E. Wild Alaskan salmon, lobster, rainbow trout, shrimp, crawfish, crab, and red caviar all owe their rich colors to their astaxanthin-rich diets—just one of the reasons wild salmon tops my SuperFood list. The variety of wild Alaskan salmon known as “sockeye” delivers the greatest amount of astaxanthin, with 4.5 mg per four-ounce serving. To put this in antioxidant perspective, 4.5 mg of astaxanthin is equal to 450 mg of vitamin E. Astaxanthin is also superior to many other antioxidants due to the unique role it may play in protecting the cell membrane.
Astaxanthin Tips
* Because astaxanthin has been proven to cross the blood–brain barrier (see carnitine), it offers protection to the brain, the central nervous system, and the eyes.
* It increases physical endurance and reduces muscle damage.
* It reduces eye fatigue and improves visual acuity.
* It provides wrinkle reduction by internal supplementation.
* It reduces hyperpigmentation (better known as age spots).
* It provides cytokine regulation, inhibiting the expression of inflammatory cytokines and chemokines.
* It improves gastric health and reduces infection/inflammation of H. pylori, spiral-shaped bacteria that can damage stomach and duodenal tissue, causing ulcers.
* Astaxanthin is an exceptional anti-inflammatory, making it an important component of the Perricone Weight-Loss Diet. Its ability to protect muscles and increase physical endurance is a wonderful asset for everyone needing to start and maintain a regular exercise program.
DOSAGE RECOMMENDATION:
One to two capsules, 2 mg each, per day.
CONJUGATED LINOLEIC ACID (CLA)
CLA is a fatty acid that is found in many of the foods we eat. At one time, beef and lamb were exceptional sources; however, when their diet was changed from grass to grain, levels of CLA dramatically decreased in meat and dairy products. When CLA is present, it is found in the fatty portion of milk. Drinking skim milk prevents us from receiving the benefits of CLA.
However, since CLA levels are now so low in animal products, skim vs. full-fat milk is a moot point.
When taken in effective doses, CLA decreases body fat, especially in the area of the abdomen. There are several mechanisms of CLA’s activity that accomplish these feats:
* CLA actually concentrates in the cell membrane, stabilizing it and thus preventing the breakdown of arachidonic acid into a pro-inflammatory prostaglandin. It helps the insulin receptors remain intact, thus increasing insulin sensitivity, which will then decrease blood sugar and circulating insulin levels.
* Remarkably, studies show that CLA also helps block the absorption of fat and sugar into fat cells (adipocytes). It even induces a reduction in the actual size of the fat cells (one reason people gain weight as they age is that their fat cells literally become fatter).
DIMETHYLAMINOETHANOL (DMAE)
DMAE is a naturally occurring nutritional substance with powerful anti-inflammatory properties. It is found in fish, including wild Alaskan salmon, anchovies, and sardines. Back in the 1950s, DMAE was a prescription drug used as a treatment for central nervous system problems such as attention deficit disorder. Although it is no longer used for this purpose, it is being sold as a nutritional supplement for improving cognitive function, with additional benefits of improved memory and increased problem-solving ability. DMAE is important in the production of neurotransmitters, especially acetylcholine, which is essential in the communication from one nerve to another and between nerves and muscles. In order for your muscles to contract, the message must be sent from your nerves to your muscles via acetylcholine. DMAE also has membrane-stabilizing effects and can also help reduce body fat, most likely from its activity as a precursor to acetylcholine as well as its anti-inflammatory activity.
Taking DMAE as a supplement will not only improve your cognitive function, it will help increase skin firmness and muscle tone. In fact, recent studies have confirmed that topically applied DMAE lotion turned out to be extremely efficacious—in other words, it had positive effects on the skin, greatly increasing the appearance of radiance, tone, and firmness, while decreasing the micro-inflammation in the skin.
DMAE Tips
* For optimum health, beauty, and weight-loss benefits, I recommend eating fish rich in DMAE, taking DMAE supplements, as well as applying a topical lotion containing DMAE to face, neck, and body.
* It is thought that DMAE can make epilepsy and bipolar depression worse; thus, it is advised that those with these health problems avoid DMAE.
* DMAE can also be over-stimulating for some people, perhaps causing muscle tension or insomnia, so individuals experiencing such difficulties are advised to discontinue use of DMAE.
* Take with meals for optimum effect.
DOSAGE RECOMMENDATION:
My recommended dose is 50 to 100 mg per day. For certain therapeutic uses, such as lowering cholesterol, larger doses may be recommended. As always, consult your physician.