ASTAXANTHIN, TURMERIC, METHYLENE BLUE, RESVERATROL & ASHWAGANDHA
Sometimes, the effectiveness of a supplement depends on how it is taken: It may depend on what time of day you take it, what you take it with, or whether it is best taken on an empty stomach so that your body can absorb and benefit from it.
Today I especially refer to Astaxanthin, turmeric, methylene blue, resveratrol and Ashwagandha because I have received several messages where I am asked about dosage, side effects and whether people with certain conditions can take them.
These supplements do indeed require certain specific conditions that will allow you to perform the function for which you are, in principle, taking them.
Astaxanthin (AST)
It is an algae that gives it that reddish coloration as can be seen in the marine fauna that consumes it and that is impregnated with that same coloration as is the case of salmon, krill and others with a powerful antioxidant effect that acts to free you from free radicals.
Astaxanthin is absorbed in a similar way to fat: both fat cells and the mitochondria within your cells are surrounded by a fatty membrane and astaxanthin has the unique property of passing through both in and out.
The effects on the brain at the level of BDNF (brain-derived neurotrophic factor responsible for the development of neurons and nerve cells), have been shown to incite its rejuvenation.
In the skin, it has the function of anti-melanoma and as a potential anti-cancer drug (study).
At the ocular level, studies show that AST has great potential to treat ophthalmic diseases, such as dry eye syndrome, keratitis, cataract and age-related macular degeneration. These conditions are associated with oxidative stress and inflammation leading to the production of reactive intermediates and cell apoptosis (death). Although studies have been done in vitro, animal and human experiments are needed to consolidate these findings. (study)
Optimal dosing recommendations and schedule:
Take astaxanthin with meals containing healthy fats for best absorption. As a fat-soluble antioxidant, the bioavailability of astaxanthin may increase 2-4-fold when consumed with fat-containing foods.
Typical doses range from 4 to 18 mg daily. Most studies have used doses between 6-12 mg daily for 4-12 weeks to observe benefits. Start with a lower dose and increase it gradually if necessary.
Cycle: Every three months stop taking AST for 15 days and then resume for 3 months.
Directions for use:
Swallow capsules or tablets whole with some fat.
Be consistent with daily intake as part of your routine.
Avoid taking on an empty stomach
Possible Combinations
Astaxanthin can be safely combined with other antioxidants or nutrients such as vitamin C, vitamin E or coenzyme Q10 to enhance its effects.
Look for supplements that:
Are derived from the algae Haematococcus pluvialis, which provides a more stable and bioavailable astaxanthin. Have been tested for purity and potency by a third party.
Turmeric
Powerful anti-inflammatory whose consumption has not shown any side effects. It is an antioxidant that also increases the functioning of glutathione (our master antioxidant) and the effect of other antioxidants in the body.
Turmeric benefits your body's cognitive and nervous system function. Studies have shown that it can help decrease the formation of plaques in the brain. In addition, its effects are evidenced in the reduction of lipids, blood pressure, slowing the formation of plaque in the arteries.
On the other hand, it is anti-bacterial and natural antiviral. Fungicide, antiparasitic and modulator of any type of bacterial proliferation.
Due to its anti-inflammatory properties, it greatly helps liver and biliary health.
It can act directly on DNA and protect it from free radical damage and promote its repair.
Bioavailability:
- It is best, to the extent that you can, try to consume the turmeric rhizome that resembles ginger. This is because the rhizome is composed of many phytonutrients, while the extract or its powder presentation is reduced.
- When turmeric is consumed with pepper, especially black or white pepper, it facilitates its absorption in the human organism. The presence of piperine retains turmeric in the body long enough for the body to absorb it, as it is naturally eliminated too quickly.
- Consume a little fat along with turmeric because this phytonutrient, like resveratrol, is fat-soluble.
- I do not know if you have heard that subjecting some foods to heat enhances their nutritional properties, while others lose them. Well, turmeric is in the second group, so as far as possible and if you use the extract, try to get the one that has been freeze-dried that not only contains the properties of turmeric but all the components of the rhizome.
Resveratrol
Like other antioxidants, resveratrol contains several protective qualities, such as anti-inflammatory and may even induce autophagy (cellular recycling) that can help the body carry out a number of everyday processes and fight disease.
Benefits would include improved glucose utilization in the body, stimulation of AMPK (a highly conserved sensor of low intracellular ATP levels that is rapidly activated after almost all mitochondrial stresses, even those that do not alter the mitochondrial membrane potential).
SIrtuin-1 activation that significantly reduces oxidative stress and thus increases nitric oxide availability. SIRT1 also regulates proteins that control inflammation and the cell cycle, thereby improving endothelial health.
Numerous studies, although some controversial, document a wide range of potential benefits such as anti-aging, anti-cancer and others such as reduction in body fat, total cholesterol, LDL and HDL cholesterol, Hemoglobin A1c and reduction in waist size.
However, a recent study in 2023 where 1 gram, 500 mg or placebo was given revealed that in the group taking 1 gram per day, oxidative stress levels were reduced in older adults with diabetes. Indicators showed improvements in LDL, overall cholesterol, https://youtu.be/VpVF1bmnAmo?si=bNHMZFizRFqGT0l2 .
Transmucosal as well as oral administration (e.g. sublingual or buccal) can provide higher peak concentrations, but for less time, so if you are going to supplement with Resveratrol, prefer trans-resveratrol and to enhance its bioavailability, meaning that the body retains it long enough to absorb it adequately. It is suggested to consume it with a little olive oil and pepper which help it stay longer in the body, giving your body more opportunity for absorption.
Some studies found no significant differences between the fed and fasted states. Some people recommend taking it with your first meal, but I suspect this is because of the need for the presence of fat to enhance its absorption.
Others recommend taking it along with quercetin (500 mg up to twice a day), for the same reasons.
Methylene blue (MB)
Who can benefit from supplementing with methylene blue (MB)?
Methylene blue shows promise for improving cognitive function and memory in both healthy individuals and those with cognitive impairments:
Individuals seeking to improve concentration, memory and mental clarity may benefit from its nootropic effects (natural or synthetic substances that can have a positive impact on mental abilities).
People with mild cognitive impairment or early-stage neurodegenerative diseases such as Alzheimer's and Parkinson's may experience neuroprotective benefits and improved cognitive function.
MB may increase cellular energy production; this may help individuals with chronic fatigue syndrome or fatigue related to autoimmune diseases.
People experiencing prolonged symptoms of COVID-19, particularly fatigue.
As well as people seeking to improve physical performance and endurance.
Some research indicates that MB may help people with mood disorders, as it can improve emotional well-being.
People suffering from anxiety or depression, due to its effects on neurotransmitters.
Other possible benefits:
MB may also benefit people with methemoglobinemia, a blood disorder that affects oxygen transport.
People who have undergone certain surgical procedures, as it is used to map lymph nodes and parathyroid glands.
People with chronic infections such as Lyme disease.
Finally, for people seeking anti-aging effects, especially for skin health.
Dosage:
The typical supplemental dose of methylene blue ranges from 0.5 to 4 mg/kg body weight. However, for general supplementation, much lower doses are usually used:
Low doses of 10-30 mg daily are usually recommended for therapeutic effects.
Some studies showing cognitive health benefits used doses around 16-17 mg per day.
If you prefer microdosing:
Start with very low doses of about 5 mg per day and gradually increase to 6-10 mg.
Use an intermittent schedule, such as 2 days on and 1-2 days off, with occasional longer breaks. The efficacy of methylene blue depends on its ability to alternate between its oxidized (MB) and reduced (leucomethylene blue) forms:
MB accepts electrons from NADH and is reduced to leucomethylene blue. Leucomethylene blue then transfers these electrons to cytochrome c, oxidizing back to MB.
This cycling allows MB to continuously transport electrons in the mitochondrial electron transport chain.
The cycling process is crucial for the beneficial effects of MB on mitochondrial function:
It prevents potential blockages in the electron transport chain, especially in complexes I and III.
Cycling helps maintain efficient electron flow, even when normal pathways are impaired.
Important considerations:
Optimal dosing is highly individualized. Work with a healthcare professional to determine the right dose for you.
Start with a low dose and increase slowly.
Doses above 5 mg/kg are considered toxic.
Beware of possible alterations to the gut microbiome with doses above 30 mg per day.
Schedule and frequency of supplementation with MB:
Because of its half-life of 5-7 hours, methylene blue can be taken once or twice daily:
Many people take it in the morning around 9:00 am.
If taken twice a day, it is usual to take once a day.
Safety Precautions
Use only USP grade methylene blue to minimize impurities.
Consult your physician before use, especially if you have hypertension or are taking other medications.
Watch for possible side effects and interactions.
Remember that while methylene blue shows promise for its health benefits, it is crucial that side effects do not occur.
Lower doses of methylene blue act as a monoamine oxidase inhibitor (MAOI), which helps increase levels of neurotransmitters such as serotonin, norepinephrine and dopamine, crucial for mood regulation.
More is not better: At high doses (>10 mg/kg), MB can cause a litany of potential side effects, such as hypertension, methemoglobinemia (a condition it actually treats at low doses), dizziness, gastrointestinal distress, affect pulse oximeter readings, induce hemolytic anemia in patients with a genetic condition called G6PD, etc.
Ashwagandha
Ashwagandha is an herb that has been used in traditional Ayurvedic medicine and is considered an adaptogen (substances used in herbal medicine for the purported stabilization of physiological processes and promotion of homeostasis).
One of the most well-known benefits of Ashwagandha is its ability to help reduce stress and anxiety:
Studies have shown that it can reduce levels of cortisol, a stress hormone, in people with chronic stress. Results have been identified after 12 weeks of supplementation.
Ashwagandha may help with sleep: Some research indicates that it may improve overall sleep quality.
There is also evidence that Ashwagandha may improve physical performance, as it may increase muscle strength and recovery.
Studies have shown that it may improve cardiorespiratory endurance in athletes.
On a cognitive level, Ashwagandha can help improve memory, reaction time and task performance.
Other areas where Ashwagandha shows promise include:
Reducing inflammation in the body.
Supporting male fertility and reproductive health.
Helping to control blood sugar levels
Typical recommended dosage for Ashwagandha:
250-500 mg daily for at least 1 month.
300-800 mg of extract standardized to 5-10% of withanolides
500 mg twice a day (1000 mg total per day)
Frequency (cycles)
Take for 1-3 months in a row
After 3 months, take a 4-week break before resuming.
Schedule
Can be taken at any time of the day, with or without food.
For sleep, it is preferable to take at night.
Considerations
Start with a low dose and increase gradually as needed.
Dosage may vary depending on desired health benefits.
Look for supplements that have been independently tested for quality.
It is important to note that while Ashwagandha is generally considered safe for most people, the long-term effects of using it for more than 3 months are not well studied.
Drugs that may interact with ashwagandha
Thyroid medications
Ashwagandha may increase thyroid hormone levels. Taking it with thyroid hormone medications could potentially cause excessive levels of thyroid hormones in the body.
Diabetes Medications
Ashwagandha may lower blood sugar levels. Combining it with diabetes medications may cause excessive low blood sugar.
Blood Pressure Medications
Because ashwagandha may lower blood pressure, taking it with antihypertensive medications could potentially cause blood pressure to drop too low.
Immunosuppressants
Ashwagandha may increase the activity of the immune system, which may decrease the effects of immunosuppressive drugs.
Sedatives and CNS depressants
Ashwagandha may cause drowsiness and slowed breathing. Taking it with sedative medications may intensify these effects, potentially causing breathing problems or excessive drowsiness.
Medications metabolized by the liver
Ashwagandha may affect how quickly the liver breaks down certain medications, potentially altering their effects and side effects.
Precautions
Consult your physician before taking ashwagandha, especially if you are taking any medications.
Stop taking Ashwagandha at least 2 weeks before a scheduled surgery, as it may interact with anaesthesia.
Use caution if you have liver conditions, as Ashwagandha may affect liver function.