Mind Map Gallery Sulbutiamine Examine
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Edited at 2020-12-23 09:41:54Sulbutiamine Examine
Aminophospholipids
Phosphatidlyserine (PS)
Dosage
Solubility: lipid soluble, take with fatmorning/noon
Recommended: 500mg a day
Others: 100mg 13 times a day
Others: 300mg a day
Minimum: 100mg
Maximum: 550mg
HalfLife
Halflife: 24 hours to days
Mechanism of Action
Negatively charged aminophospholipid
It plays a very important role in the body
Making up 2 to 10 percent of your cell's lipids
It occurs in every cell in your entire body
Plays a key role in the building up of neuronalmembranes
It works to promote celltocell communicationand regulates cell growth
Protein kinase C pathways requirePhosphatidylserine to function, andPhosphatidylserine helps collect certainproteins in the cell
Helped support a multitude ofneurotransmitter systems includingacetylcholine, serotonin, norepinephrine, anddopamine
Benefits
Beyond the normal functioning of every cell inyour body, some evidence is suggesting thatadding in Phosphatidylserine supplements willhelp kick your brain into high gear
Shown to help keep memory strong andcognition sharp
While also supporting a strong memory andspeeding up memory recall
With DHA has shown to improve episodicmemory by 42%
Helps to give them more mental energy alongwith improved focus and concentration
Positive impact on attention and learning, notto mention general cognitive performance
Work to boost memory and overall cognition
This also includes an expansion of learningcapacity and even an improved speed ofmemory recall in many cases
Benefits of this supplement are considered tobe longterm and it may even slow down theaging process on your brain
Has been shown to improve performance inathletes, endocrine response to exercise stress,and decrease muscle damage
Effective supplement for combatingexerciseinduced stress by blunting theexerciseinduced increase in cortisol levels in adose dependent manner
Promotes a desirable hormonal balance forathletes and might attenuate the physiologicaldeterioration that accompanies overtrainingand/or overstretching
Shown to enhance mood in a cohort of youngpeople during mental stress
Strengthen your memory
Increase vigilance and attention
Boost learning
Increase mental acuity
Intensify your concentration
Relieve depression and improve mood
Inhibit exercise and stress induced increases incortisol
Decrease stress—for both young and old
Effective at reducing stress and anxiety levels
In fact, due to the increase in Dopamineproduction it is also quite likely to beresponsible for inducing an overall feeling ofwellbeing and improving one’s mood ingeneral
The Dopamine has even been shown essentialto memory, attention, and problem solvingabilities
Side Effects
Generally Recognized As Safe by the FDA
A 2002 safety report determinedsupplementation in elder people at a dosage of200 mg three times daily to be safe
Well validated through clinical research andproven safe in standard toxicology tests
There have already been a large number ofhuman tests and studies related toPhosphatidylserine
It has been well validated with a flawless safetyrecord through both clinical research andstandard toxicology tests
The supplement has been proven compatiblewith a wide range of medications
It is also welltolerated not only by healthyadults but also elderly patients with heartdisease, high blood pressure, and a number ofother medical conditions and issues
In other words, nearly anyone can safely takethis supplement
There have been a few side effects associatedwith this supplement, although they aregenerally quite rare and mild
These can include insomnia and stomach upsetor other GI issues
Phosphatidylcholine (PC)
Dosage
Solubility: lipid soluble, take with fatmorning/noon
Recommended: 800mg a day
Others: 400mg 13 times a day
Minimum: 400mg a day
Maximum: 5000mg a day
HalfLife
Halflife: 2024 hours, 1630 hours
Peak plasma time: rose after 1 hour, peak at 34hours
Mechanism of Action
One of the most important effects of is toincrease choline supply in the brain
Hydrophobic lipid that is found in the fattysubstance lecithin
Are almost always derived from the lecithin insoy (GMO free)
Critical substance used in the process ofcreating other lipids that help the brainfunction
Something as essential as the Omega3 DHA,oleic acid, linoleic acid, and linolenic acid are allproduced through a process calledphospholipase A2catalyzed hydrolysis
This process morphs Phosphatidylcholine intovarious, and important, fatty acids
Those brain fatty acids assist synaptictransmission in the hippocampus byconnecting to certain receptors
When protein kinase C interacts withpresynaptic nicotinic acetylcholine receptors, itallows for these fatty acids to target thereceptor
Since these fatty acids interact with certainacetylcholine receptors and acetylcholine isimportant to cognition
These fatty acids are thus presumed to beimportant for learning and memory
Can be found in eggs, soybeans, mustard,sunflower, and other foods
Phosphatidylcholine is a vital substance foundin every cell of the human body
Used to build and repair new cell membranes
One of the most important effects of is toincrease choline supply in the brain
Can be broken down in the brain into cholineand sphingomyelin
Sphingomyelin is thought to be essential in thedevelopment and protection of nerve cells
Choline is a precursor to synthesizeAcetylcholine, which is a neurotransmitter thatis used in a number of cognitive processes
Plays a vital role in the underlying processesinvolved in memory and learning to attentionand sensory perception
Benefits
Can improve longterm memory storage,learning capacity, fluid intelligence, reasoningand focus
Boost your memory, enhance intellectual skills,improve the health of your brain and evenincrease concentration
Can improve spatial learning and memory
Positive effects on human cognition
Has a positive effect on brain cell health andcan enhance neuroplasticity
By ensuring the integrity of your neuronmembranes, you can make meaningfulimprovements to cognitive functioning andneuron communication
Exhibits effects as a modulator of inflammation
Has even shown to promote a healthy intestinaltract
May also be a gradual and effectiveantiinflammatory, specifically for the gut
May also aid in the transport and delivery oflipids throughout the body (controlled by theliver), help in membrane mediated cellsignaling, and the activation of a number ofother enzymes
Supports liver repair and protecting against allthree forms of hepatitis
Helps to avoid a buildup of fatty acids andother fat cells within the liver
There is also evidence that this supplementmay boost the immune system and help toprotect against infections and disease
Benefits involve energy metabolism of fattyacids and the transportation of fats through cellmembranes
Neuropsychiatric Disorders
Skin Health
Fat Metabolism
Liver Health
Weight Loss
Side Effects
Phosphatidylcholine has shown to beremarkably safe in many scientific studies
Most side effects are mild, and transitory innature
Naturally occurring in foods we eat
Decades of scientific study proving its safety
Approved as safe to consume in over thecounter supplements
Phosphatidylcholine is safe with low risk ofserious side effects
There are no warnings or notable drug ormedication interactions to worry about, either
Some of the mild side effects associated withPhosphatidylcholine are excessive sweating,diarrhea, and upset stomach
These are generally only present when taken inhigher dose levels
General Health Stack
Omega3 Fish Oil EPA/DHA
Multivitamin
Creatine
Cocoa Powder
Vitamin D3
Magnesium Chelated
Coffee (optional)
Raw Honey (optional)
Probbiotic (optional)
CoQ10 (Optional)
Vitamin C (optional)
Synthetic B1
Sulbutiamine
Dosage
Solubility: fat soluble, take with meals
Recommended: 400mg a day, 4 times a week
Others: 200600mg divided into two doses aday
Minimum: 200mg a day
Maximum: 1200mg a day
HalfLife
Halflife: 5 hours
Peak plasma time: 2060 minutes
Effects duration: 68 hours
Mechanism of Action
Synthetic molecule which consists of twoThiamine (Vitamin B1) molecules boundtogether by a sulfur group
Crosses the bloodbrain barrier fairly efficiently
Raises the levels of thiamine and thiaminephosphate esters in the brain
May be helpful with neurotransmission
Potentiation of cholinergic, dopaminergic, andglutamatergic transmission
Benefits
Improves memory and episodic memory
Useful in alleviating fatigue
Increase motivation byenhancing the effects ofdopamine
Increase in energy and mental alertness
Promote increased brain energy and cognitivefunction
Generally improved mood and enhancedfeeling of wellbeing
Helping users to convert food into energy moreefficiently
Improvement of strength to relaxation
Used by athletes interested in improving notonly strength but also recovery time
Known to help improve one's stamina andendurance
Side Effects
Sulbutiamine has few reportedadverse effects at therapeuticdosages
In one study involving 1772 patients, a dose of400mg per day produced side effects in 0.6% ofpeople
The most noted effect was nausea (0.3%)
Some respond well with high dosages whileothers don't. It is advised to start low and seehow you react.
Some may experience headaches at ahigh dose. Recommended pair withcholine.
Amino Acids
Acetyl LCarnitine (ALCAR)
Dosage
Solubility: water soluble, take on an emptystomach morning/noon
Recommended: 1000mg a day
Others: 500mg a day
Others: 500mg 2 times a day
Others: 1500mg a day
Minimum: 500mg a day
Maximum: 2500mg a day
There is no need to cycle. Taken regularly, itshould continue to be effective longterm
HalfLife
Halflife: 4.2 hours
Mechanism of Action
Involved in energy metabolism andmitochondrial protection
It is made in the body, but can also beconsumed through food
Able to alleviate the effects of aging anddisease on mitochondria
While increasing the mitochondria’s potentialto burn fat
ALCAR can also protect neurons and repaircertain damage, such as that caused bydiabetes and diabetic neuropathy
A derived form of the amino acid Lysine
The name is a reference to the fact that it wasfirst isolated from meat
Benefits
Often used as a brain booster, due to its abilityto increase alertness and mitochondrialcapacity while providing support for theneurons
Thought to help increase the release and/orproduction of a powerful neurotransmitterknown as Acetylcholine. This neurotransmitterplays a vital role in memory formation, learningcapacity, and a number of additional cognitiveprocesses
Many users also report having a sense orfeeling of mental energy, clarity of thought, andcalm focus
Shown to be very effective at alleviating theside effects of aging, like neurological declineand chronic fatigue
Benefit of being a powerful antioxidant
Helps to improve the efficiency ofcommunication between neurons within thebrain
Also a very safe method of improving insulinsensitivity and blood vessel health, particularlyfor people with delicate or weakened cardiachealth
ALCAR can also protect neurons and repaircertain damage, such as that caused bydiabetes and diabetic neuropathy
Theoretically, ALCAR supplementation for fatburning should work well, but studies onALCAR in isolation do not show very goodresults. Fat loss is typically attributed to theincreased activity done by people, from theincreased energy they have from ALCARsupplementation
Can help with a number of health issues andconditions, including promoting heart healthand reducing nerve pain
It helps boost motivation and promotes fat loss
Potential to improve the brain
Acetyl LCarnitine has been shown to reduceethanolinduced neurotoxicity in mice
Can enhance athletic performance
Side Effects
ALCAR can also be safely combined with anumber of other Nootropic type supplements.This has been known to help increase orpotentiate effects, making them both moreeffective together than if taken separately
AcetylLcarnitine is LIKELY SAFE for mostadults. It can cause some side effects includingstomach upset, nausea, vomiting, andrestlessness. It can cause a "fishy" odor of theurine, breath, and sweat
More common: abdominal or stomach cramps,diarrhea, headache, nausea or vomiting
Less common: abdominal discomfort, bodyodor, depression, dizziness, impaired vision,loss of appetite or weight, swelling in hands,lower legs, and feet tingling sensation,weakness
NAcetyl LTyrsoine (NALT)
Dosage
Solubility: water soluble, take on an emptystomach morning/noon
Recommended: 350mg a day
Others: 350500mg a day
Minimum: 350mg a day
Maximum: 500mg a day
Dosage range for LTyrosine (not NALT) is5002000mg
Mechanism of Action
Nonessential amino acid that can besynthesized in the body from Phenylalanine
Parent compound in the creation of a numberhormones and neurotransmitters
Taken and altered via DOPA decarboxylase,LDopa transforms into dopamine, but the usesdo not stop there. LDopa can also convertinto a myriad of different chemicals importantto mental functioning
Some of the most important of theseneurotransmitters include dopamine, DOPA,norepinephrine, epinephrine, and more
To make dopamine, the body uses LTyrosine
It is also essential in the production of the skinpigment melanin
Ldopa is also converted to the neuronalpigment melanin. The synthesis of melanin isconsidered a protective process because thesynthesis itself forces the removal of quinoneswhich can cause neurotoxicity. Melanincontinues to be a neuroprotective by chelatingand accumulating metals, even mercury andlead
Dietary sources of this amino acid include meat,eggs, fish, oats, and dairy products
Able to protect the nerves from toxins and it iseven able to cross the bloodbrain barrier,which is one of the reasons why it is effective atraising the levels of key neurotransmitters
NAcetylLTyrosine is a form believed to bemuch more easily absorbed than straightLTyrosine for the body; therefore, requires amuch lower dosage
Plays the role as a control element, helping anumber of organs function that are responsiblefor creation and regulation of a number ofhormones. This includes the adrenal, thyroid,and pituitary glands. Additionally, thissupplement is involved in the structure ofalmost every protein in the body
Important amino acid when the body is understress. It is critically involved in the productionof stress hormones, especially epinephrine andnorepinephrine
High dosages of this amino acid supplementcan cause restlessness, anxiety and insomniawhich can be aggravated by consumingcaffeinated drinks
Benefits
Can sharpen the memory, if taken on a regularbasis
Can enhance alertness and focus
Can be useful for weight loss. It does this byimproving some of the neurobiologicaldisturbances typically caused by dietaryrestrictions
Helps the body adjust to situations of cold andfatigue
Can also boost mood, it does this by helpingyou relax and as well as calming nerves andanxiety
Without proper amounts of this supplementsome studies suggest that memory andperformance may suffer
There is also some evidence suggesting thatafter sleep deprivation it can help peoplebecome much more alert
Side Effects
Keep your doctor informed before taking anykind of Tyrosine supplement. People on MAOinhibitors should not take Nacetylltyrosine
Tyrosine is LIKELY SAFE in food amounts andPOSSIBLY SAFE when taken by adultsshortterm in medicinal amounts or applied tothe skin. Tyrosine seems to be safe when usedin doses up to 150 mg/kg per day for up to 3months. Some people experience side effectssuch as nausea, headache, fatigue, heartburn,and joint pain.
L Tyrosine side effects can includeoverstimulation, restlessness, anxiety, andinsomnia. Rapid heart beat, heart palpitationsor arrhythmias are potential side effects thatoccur from high doses. Can occur in sensitiveindividuals
Too high a dose can cause side effects such asirritability, restlessness, anxiety, and heartrhythm problems
LTheanine
Dosage
Solubility: water soluble, take on an emptystomach morning/noon; can be taken with orwithout food
Recommended: 100mg 2 times a daymorning/night
Others: 50mg a day
Others: 100mg a day
Others 200mg a day can be taken prior to sleep
Others: 50200mg a day
Minimum: 50mg a day
Maximum: 200mg a day
HalfLife
Halflife: 36 hours
Mechanism of Action
Naturally occurring amino acid
Amino acid found most commonly in green tea(Camellia sinensis)
Form of LGlutamic acid and can increase alphawaves in the brain
Alpha waves promote a feeling of relaxedalertness
There’s some evidence to suggest that theaninecould exert it’s effects from blocking glutamatereceptors thus lowering ANS activity andreducing the stress response
Research found theanine is able to bind toglutamate receptors, but at has a significantlylower affinity than glutamic acid
Appears to possess some GABAeric activity
In rats, an injection of theanine was found toincrease cerebral GABA contcentrations by19.8%
Theanine does not appear to be a direct GABAanalogue
Has shown to have effects on serotonin,dopamine, GABA, and other neurotransmittersincluding norepinephrine
Its increases of GABA in the brain help loweractivity in the adrenaline systems, anotherpathway to promote a sense of calm
Benefits
Increased alpha waves, which are associatedwith selective attention mechanisms andmental alertness
Both attention promoting and relaxationproperties
Promote a sense of calm
Improved delayed recognition and immediaterecall scores with no effect on visuospatialmemory via the ReyKim test
Shown to not only reduce stress but alsopromote lifespan, health, and focus
Might find yourself relaxing and taking on lifein calm, alert, and productive way
Ability to benefit cognitive and mental states,help counteract betaamyloid formation,possibly improve body mass, and supporthealthy blood pressure
Scientific studies have concluded that astrengthened immune system is one of thebenefits of ltheanine
Some evidence suggests that through its stressfighting mechanisms, LTheanine could helpimprove the quality and length of life
Can support recovery from the highactivitymental state caused by rigorous exercise. Itdoes this by bringing brain waves back tonormal levels quickly and helps promotemental regeneration
When used in combination with caffeine, canhelp reduce the increase in blood pressure thatresults from the stimulation of caffeine. Canalso eliminate the jittery, overwired feelingcaffeine can sometimes cause, and, on top ofthat, synergistically increases the cognitivebenefit of caffeine. For this reason, many oftencombine LTheaine and caffeine to create apotent and popular nootropic stack
Side Effects
It is considered safe and is welltolerated inhumans
The oral ingestion of 99% theanine did notproduce toxicity in rats at 6,500 mg/kg for 2weeks or 2,000 mg/kg over a 28 day time frameaccording to reports. Having 5% of a diet astheanine for 78 weeks also did not producetoxic effects. In a 13 week toxicity test in rats, aNo Observable Adverse Effect Limit (NOAEL) of4,000 mg/kg bodyweight was established,which was the highest dose tested
Taurine
Dosage
Solubility: water soluble, take on an emptystomach morning/noon
Recommended: 1000mg a day
Others: 5002000mg a day
Minimum: 500mg a day
Maximum: 2000mg a day
Mechanism of Action
The most abundant free amino acid found inthe body
Is unique in that it is able to perform a numberof functions individually without beingconnected to other proteins
Nonessential amino acid and is found in foodssuch as meat, fish, and dairy products;however, supplementation provides superiorlevels of taurine
Digesting fat and absorbing fat solubleminerals
Regulates mineral balance, especially calcium,magnesium, sodium, and potassium
Performs as a cell volumizer, drawing water intothe muscles and leading to greater nutrientabsorption
Increases the efficiency and output ofneurotransmitters within the brain
Also acts as an agonist for GABA and otherneurotransmitters found within the brain andnervous system
Benefits
Can also benefit the mind and cognition byincreasing the efficiency and output ofneurotransmitters within the brain, boostingcognitive and mental activity
Directly stimulates relaxation and reducesanxiety
Found to have a protective effect on the brain
Can significantly reduce anxiety, while helpingto improve mental focus
Helps to regulate transitions between sleep andwakefulness
A popular training aid for weight lifters andother athletes
Plays a role in achieving and maintaining ahealthy body composition by digesting fat andabsorbing fat soluble minerals
Can help to reduce swelling and inflammationresulting from traumatic brain injury
Also great for your eyes, there are highamounts of this compound found in the retina,you can also improve and protect your eyesight
Evidence shows that it is capable of protectingagainst the effects of macular degeneration
Side Effects
The upper limit for which one can be relativelyassured no side effects will occur over a lifetimehas been suggested to be 3g a day
People enrolled in research studies have notreported any side effects connected with theuse of taurine
Acetylcholine Precursors
Uridine Monophosphate (UMP)
Dosage
Solubility: water soluble, take with food out ofprudence, not an absolute requirement
Recommended: 300 mg a day
Others: 150250mg 12 times a day
Minimum: 150mg a day
Maximum: 500mg a day
HalfLife
Halflife: 25 hours
Peak plasma time: 12 hours
Mechanism of Action
Naturally occurring substance manufactured bythe liver
It is a nucleotide and is an important buildingblock of Ribonucleic Acid (RNA)
Increases the synthesis of cellular membranes,because of major building blocks of RNA
RNA has an integral role in the formation andencoding of memories via LongTermPotentiation
Can be found in many different dietary sourceslike tomatoes, broccoli, beer, and brewer'syeast
Monophosphate form of the supplement is lessexpensive and may be taken orally orsublingually
Increases the synthesis of cellular membranes
Glycosylated pyrimidineanalog containinguracil attached to a ribose ring (or morespecifically, a ribofuranose) via aβN1glycosidic bond
Thought to benefit synaptic functions due toincreasing levels of brain phosphatidylcholine,which is a component of dendrite membranes
Via providing phoshpatidylcholine, Uridinesupposedly helps to create membranes anddendrites which may aid synaptic function
Activation of the P2Y2 receptor appears topromote the actions of NGF via its ownreceptor (TrkA), which ultimately appears thatagonists of the P2Y2 receptor augmentNGFinduced neuronal growth
Appears to enhance dopamine output fromactivated neurons without significantlyaffecting basal levels of dopamine
Thought to aid Alzheimer's Disease due tohelping with synaptic connections, whichappear to be reduced in the state ofAlzheimer's
Uridine administration increases CDPcholinelevels in the brain
Can increase brain phosphocholine levels inrats and humans where a 36% in choline levelsin serum result in an increase of 1022%phosphocholine in the brain
Increases the synthesis of cellular membranes
Synergistic with Fish Oil
Benefits
Potentially cognitive enhancing properties
Thought to have cognitive benefits
Can help to improve both working memory andfluid intelligence
Better memory function
Can allow you to write, read, or simply justconcentrate on a task at hand with what seemslike much less conscious effort
Helpful in enhancing the neurons of the brain
Protecting the brain itself to some degree,working synergistically with fish oil
Method to improve age related memory loss
Boosts mood by increasing levels of dopaminein the brain
Which not only improves your mood but yourmotivation, anxiety, and energy as well
Increases the synthesis of a powerful brainchemical known as phosphatidylcholine
Then it increases the production of neurites
Neurites are projections from neurons, and arecapable of either sending or receiving signalsfrom the neurons
Essentially, more neurites means more possibleconnections within the brain
Can help to slow down the process of brainaging
Repairs brain membrane fluidity, so scientiststhink that it might actually improve the healthof your brain cells
Side Effects
As far as side effects are concerned, Uridine is avery safe and welltolerated supplement
It can be taken by every healthy adult
As long as the dosage recommendations arefollowed, the only side effects that might bepresent include headaches, fatigue,nervousness, and some gastrointestinal distress
Of course, these are usually very mild andusually the result of taking too large of a dose
There is also some evidence to suggest thatthis supplement may lower levels of vitaminB12
The solution to this is to take a B12 and B9supplement
Other studies have shown that the Omega3supplement DHA is synergistic when taken incombination with Uridine
Phosphatidylcholine (PC)
Dosage
Solubility: lipid soluble, take with fatmorning/noon
Recommended: 800mg a day
Others: 400mg 13 times a day
Minimum: 400mg a day
Maximum: 5000mg a day
HalfLife
Halflife: 2024 hours, 1630 hours
Peak plasma time: rose after 1 hour, peak at 34hours
Mechanism of Action
One of the most important effects of is toincrease choline supply in the brain
Hydrophobic lipid that is found in the fattysubstance lecithin
Are almost always derived from the lecithin insoy (GMO free)
Critical substance used in the process ofcreating other lipids that help the brainfunction
Something as essential as the Omega3 DHA,oleic acid, linoleic acid, and linolenic acid are allproduced through a process calledphospholipase A2catalyzed hydrolysis
This process morphs Phosphatidylcholine intovarious, and important, fatty acids
Those brain fatty acids assist synaptictransmission in the hippocampus byconnecting to certain receptors
When protein kinase C interacts withpresynaptic nicotinic acetylcholine receptors, itallows for these fatty acids to target thereceptor
Since these fatty acids interact with certainacetylcholine receptors and acetylcholine isimportant to cognition
These fatty acids are thus presumed to beimportant for learning and memory
Can be found in eggs, soybeans, mustard,sunflower, and other foods
Phosphatidylcholine is a vital substance foundin every cell of the human body
Used to build and repair new cell membranes
One of the most important effects of is toincrease choline supply in the brain
Can be broken down in the brain into cholineand sphingomyelin
Sphingomyelin is thought to be essential in thedevelopment and protection of nerve cells
Choline is a precursor to synthesizeAcetylcholine, which is a neurotransmitter thatis used in a number of cognitive processes
Plays a vital role in the underlying processesinvolved in memory and learning to attentionand sensory perception
Benefits
Can improve longterm memory storage,learning capacity, fluid intelligence, reasoningand focus
Boost your memory, enhance intellectual skills,improve the health of your brain and evenincrease concentration
Can improve spatial learning and memory
Positive effects on human cognition
Has a positive effect on brain cell health andcan enhance neuroplasticity
By ensuring the integrity of your neuronmembranes, you can make meaningfulimprovements to cognitive functioning andneuron communication
Exhibits effects as a modulator of inflammation
Has even shown to promote a healthy intestinaltract
May also be a gradual and effectiveantiinflammatory, specifically for the gut
May also aid in the transport and delivery oflipids throughout the body (controlled by theliver), help in membrane mediated cellsignaling, and the activation of a number ofother enzymes
Supports liver repair and protecting against allthree forms of hepatitis
Helps to avoid a buildup of fatty acids andother fat cells within the liver
There is also evidence that this supplementmay boost the immune system and help toprotect against infections and disease
Benefits involve energy metabolism of fattyacids and the transportation of fats through cellmembranes
Neuropsychiatric Disorders
Skin Health
Fat Metabolism
Liver Health
Weight Loss
Side Effects
Phosphatidylcholine has shown to beremarkably safe in many scientific studies
Most side effects are mild, and transitory innature
Naturally occurring in foods we eat
Decades of scientific study proving its safety
Approved as safe to consume in over thecounter supplements
Phosphatidylcholine is safe with low risk ofserious side effects
There are no warnings or notable drug ormedication interactions to worry about, either
Some of the mild side effects associated withPhosphatidylcholine are excessive sweating,diarrhea, and upset stomach
These are generally only present when taken inhigher dose levels
Choline Bitartrate
Dosage
Solubility: water soluble, take on an emptystomach morning/noon
Recommended: 1000mg a day
Others: 500mg 2 times a day
Others: 1500mg a day
Minimum: 500mg a day
Maximum: 3500mg a day
HalfLife
Halflife: 5 hours
Mechanism of Action
Choline acts as a precursor for a variety ofphospholipids (cell membranes) andneurotransmitters
Specifically, acetylcholine (a neurotransmitter)is produced with choline as the essentialnutrient behind it
These neurotransmitters are involved in somecrucial brainbody activity, ranging frommemory and cognition to muscle control andreflexes
Choline is found naturally in many fatty foodsincluding red meat and eggs
Choline Bitartrate is simply Choline combinedwith a chemical salt to help its absorption
Once entering the bloodstream the next stepfor this supplement is to cross over thebloodbrain barrier and then enter into thecentral nervous system
It first has to be converted into a different formso not all of the Choline Bitartrate you consumewill actually make it to your brain
Aids in the synthesis and storage ofAcetylcholine
Choline also is essential to the properfunctioning of the brain and nervous system
Most choline in the body is located in fatmolecules called phospholipids
Essential nutrient
Benefits
Improved memory and learning abilities
Helps them to recall details faster and moreefficiently with much less effort
Mental fluidity is improved, meaning that doingtasks like writing, thinking, or even holdingconversations is much easier and with lesseffort
Essential to the proper functioning of the brainand nervous system
Helps with muscle contraction and movement,even playing a role in coordination
Helps fight off arteriosclerosis and a number ofmemory related diseases and issues
Supports nerve development and the growthand production of cell membranes
It also actually repairs old and worn out cellmembranes, helping them to continuefunctioning properly
Transports fat throughout the body which canalso aid in weight loss
Side Effects
Generally well tolerated and very safe it is stillpossible to lead to issues like stomachproblems (pain, diarrhea, vomiting)
When taken in dosages higher than thoseordinarily recommended users might see somedizziness, low blood pressure, increasedperspiration and salivation, and/or a fishy bodyodor
If any of these effects present themselves, thebest idea is to either discontinue use for a littlewhile, or reduce the dose back to therecommended levels
Racetams
Piracetam
Dosage
Solubility: water soluble, take onan empty stomachmorning/noon
Recommended complementinga stack: 15001600mg a day
Others: 30005000mg a day
Others: 1600mg 3 times a day
Others: 2400mg twice a day
Others: 12004800mg a day
Minimum: 8001200mg a day
Maximum: 1000020000mg a day
HalfLife
Halflife: 45 hours, average 5 hours
Peak plasma time: 20 min 1.5 hours
Effects duration: 46 hours
May take 14 days to notice benefits
Peak benefits may not be noticed until up to 90days
Method Of Action
Influences neuronal and vascular functions
Influences cogntivie function without acting asa sedative or stimulant
Positive allosteric modulator of the AMPAreceptor
Improves the function of the neurotransmitteracetylcholine via muscarinic cholinergic (ACh)receptors
May have an effect on NMDA glutamatereceptors, which are involved with learning andmemory processes
Increase cell membrane permeability
Increases Cerebral Phospholipids & CellularMembrane Fluidity
By increasing Glucose Utilization, Blood &Oxygen Flow
Stimulates the Corpus Callosum
Stimulates the Locus Coeruleus
Enhances Brain Metabolism
Increase Nerve Growth
Create more synapses and connections
Benefits
Greater memory retention and improvedlearning
Enhance verbal memory in healthy collegestudents
Treating cognitive impairment in alcoholism
May lower depression and anxiety, howeverdepression may be an adverse effect
Mild boost to brain function
Increases communicationbetween both hemispheres
Involved in speech and creative thinking,creativity boosts
Involved in information processing, attention,cortical/behavioral arousal, learning andmemory
Has a significant antioxidant effect
Boosts mental energy & cerebral circulation
May be able to prevent or reduce signs ofAlzheimer's
Improving cognitive impairments
Improvement in overall mental performance,without mental impairment as well
Help perform better by increasing alertness tothe task at hand
Side Effects
Very few mild side effects, generally rare
Very low toxicity, very welltolerated
Side effects accociated with higher thanrecommended doses
Or in those who have sensitivity
No known drug interactions
Side effects include: headaches, nausea, fatigue,insomnia, GI tract issues, depression
Studies showed safe at mega doses of 2045g
Not recommended if you have prevousallergies, liver issues, kidney issues, brain issuesinvolved in cerrebral hemorrhaging, or underthe age of 16
Aniracetam
Dosage
Solubility: fatsoluble, take withfat morning/noon
Recommended: 750mg a day
Others: 7501000mg a day
Others: 750mg 13 times a day
Others: 1200mg 12 times a day
Minimum: 500750mg a day
Maximum: 2500mg a day
HalfLife
Halflife: about 2 hours
Peak plasma time 2030 minutes
Effects duration: 35 hours
May take 14 days to notice benefits
Peak benefits may not be noticed until up to 90days
Mechanism Of Action
Ampakine nootropic of the racetam chemicalclass
Selectively modulate the AMPA receptor
An Nside chain modified derivative of theoriginal racetam
Very potent racetam and for being anampakine
One of the main functions is on the glutamatesystem in the brain
Glutamate is a potent neurotransmitter
But the brain happens to become easilydesensitized to its presence
This means that you need more and moreglutamate to get the same effect
Shown to decrease sensitivity to glutamate
Meaning that the same amount of glutamatehas more effectiveness
Can increase the effects of glutamate whichleads to an increase in brain activity
Increases glutamate by slowing the kinetics offast synaptic transmission
Raise glutamate caused currents in wholecellrecordings
Indirectly contributes to neurotransmission viaactivating nicotinic (postsynaptic)acetylcholine receptors
Thus contributing to the cholinergic(acetylcholineproducing) system
Benefits
Ability to shoot up cognitive test scores by asmuch as 30%
Central nervous system support and cognitiveenhancement
Promote formation of new synapses
Exhibit neuroprotection towardsartificiallyinduced amnesia
Enhance synaptic plasticity
Cognition enhancement and antidepressanteffects
Shown potential as an anxiolytic
Catered to creativity and holistic thinking
Helps with I/O, getting things into thememory and getting things out of thememory
Side Effects
Very few mild side effects, generally rare
Very low toxicity, very welltolerated
Side effects accociated with higher thanrecommended doses
Or in those who have sensitivity
No known drug interactions
Side effects include: headaches, nausea, fatigue,insomnia, GI tract issues, depression
Not recommended if you have prevousallergies, liver issues, kidney issues, brain issuesinvolved in cerrebral hemorrhaging, or underthe age of 16
Oxiracetam
Dosage
Solubility: water soluble, take on an emptystomach morning/noon
Recommended: 750mg a day
Others: 750mg 12 times a day
Others: 800mg 12 times a day
Others: 600mg 12 times a day
Others: 1200mg 12 times a day
Minimum: 600mg
Maximum: 4800mg
HalfLife
Halflife: 8 hours
Peak plasma time: 1530 minutes
Effects duration: 25 hours
Mechanism of Action
Has strong oral bioavailability compared tosome of its racetam family members
Ability to bring about longlasting increases inneurotransmission in certain synapses
May also be blocking NMDAreceptorantagonists
Possibility that it increases NMDAreceptorsensitivity, requiring less activity for greatereffect
Works a bit differently than Aniracetam orPramiracetam,
Even though the direct mechanisms of theracetams are still up for debate
Strengthens the septum pellucidum
Benefits
Improve memory and learning while helpingsupport the brain and keep it healthy
Support semantic memory, verbal recall, andreading
Improve overall cognitive functions
Including the ability to think more clearly,faster, and fluidly
Attention, focus, concentration, and motivationare also improved, sometimes significantly
Mild stimulant properties
Highly stimulated and able to focus
Improvement in spatial and contextual learningabilities
Specifically considered to beeffective at increasing logicalthinking ability
And other skills related to critical and analyticalreasoning
Makes it easier to understandtechnical information
Side Effects
Very few mild side effects, generally rare
Very low toxicity, very welltolerated
Side effects accociated with higher thanrecommended doses
Or in those who have sensitivity
No known drug interactions
Side effects include: headaches, nausea, fatigue,insomnia, GI tract issues, depression
Not recommended if you have prevousallergies, liver issues, kidney issues, brain issuesinvolved in cerrebral hemorrhaging, or underthe age of 16
May be prone to irritability and highlyimpatient due to speediness
Pramiracetam
Dosage
Solubility: fatsoluble, take with fatmorning/noon
Recommended: 200mg a day
Others: 150mg a day
Others: 200mg 12 times a day
Others: 250mg 13 times a day
Others: 300mg 12 times a day
Others: 300500mg 12 times a day
Minimum: 100mg
Maximum: 1200mg
HalfLife
Halflife: 28 hours dose dependent, average 6hours
Peak plasma time: 12 hours, felt after 20minutes
Effects duration: 8 hours, all day
Mechanism of Action
Has a dipropan2ylaminoethyl group ratherthan an amide
Remarkable for high oralbioavailability andhigh potency
As with other racetams, the direct mechanism isnot fully known
It has been conjectured that racetams increaseacetylcholine receptors,
Or are antioxidants, but more study is required
Speculation that racetams interact heavily withglutamate receptors
But, again, the action is unclear
Most likely works by increasing cholinergicneuronal impulse flow
In specific regions of the brain based on certainin vitro observations
Indirectly increases activity in the hippocampus
Increase cholinergic function and activity
Via increased highaffinity choline uptake, orHACU in the hippocampus
Benefits
Improved memory
Reduced delayed verbal recall
Evidence suggesting superior to originalracetamin
Helping with retrieval and orientation
Improve some test scores on cognitive abilityup to three hours after being taken
Increase cerebral blood flow
Improved reference (longterm) memory
Improved spatial and learning
Exhibit neuroprotection towards artifically(scopolamine)induced amnesia
Via HACU, or pumping acetylcholine synthesisand release
Side Effects
Very few mild side effects, generally rare
Very low toxicity, very welltolerated
Side effects accociated with higher thanrecommended doses
Or in those who have sensitivity
No known drug interactions
Side effects include: headaches, nausea, fatigue,insomnia, GI tract issues, depression
No adverse events were reported in a study where 24healthy male humans were treated 1200mg/day for 10days to reduce artificiallyinduced cognitiveimpairment
May increase nitric oxide synthase (NOS)activity with extremely high doses overtime
Not recommended if you have prevousallergies, liver issues, kidney issues, brain issuesinvolved in cerrebral hemorrhaging, or underthe age of 16
Phenylpiracetam
Dosage
Solubility: watersoluble, take on an emptystomach morning/noon
Recommended: 200mg twice a week
Others: 100mg 13 times a day 14 times aweek
Minimum: 100mg
Maximum: 600mg
Not to be taken daily
Used in the short term when needed
Easy to become tolerant
Reduced effectiveness if taken daily for a longperoid of time
Recommended cycling 13 times a week
HalfLife
Halflife: 35 hours
Peak plasma time: 30 minutes 2 hour
Effects duration: about 210 hours, long lasting
May take a few days/high doses to noticeeffects
Mechanism of Action
Derivative of piracetam and is estimated to be30 to 60 times more effective
One extra molecule from the Phenyl group wasadded it became remarkably more potent
Can transcend the bloodbrain barrier withgreater ease than many others nootropics
Effects are fast acting and last longer as well
Acetylcholine density is increased within thehippocampus
The area used for longterm memory
Influence on GABA and dopamine receptors
Benefits
Improved memory
Potentially significantly improved recall
Increased learning capacity
Better concentration
More focus and mental energy
Greater mental energy
Eliminates brain fog
Reduction in motion sickness
Reduction in fear and anxiety
Increase in cold tolerance
Ability to function on far less sleep than usual
Boosted recall speed and even motivation
Increases physical stamina, endurance andrecovery
Improves body's reaction to stress
Side Effects
Very few mild side effects, generally rare
Very low toxicity, very welltolerated
Side effects accociated with higher thanrecommended doses
Or in those who have sensitivity
No known drug interactions
Side effects include: headaches, nausea, fatigue,insomnia, GI tract issues, depression
Not recommended if you have prevousallergies, liver issues, kidney issues, brain issuesinvolved in cerrebral hemorrhaging, or underthe age of 16
Antioxidants, Brain, Muscle, and Liver Health
NAcetyl LCysteine (NAC)
Dosage
Recommended: 1000mg a daymorning empty stomach
Minimum: 100mg a day
Maximum: 2000mg a day
Method of Action/Benefits
Considered one of the most importantsupplements in basic health care
Serves a variety of purposes ranging fromboosting liver health to antioxidant properties
Is a prodrug of Lcysteine, which is a precursorto the antioxidant gluthathione
Functions as an antioxidant primarily throughthe synthesis of gluthathione
Gluthathione is vital to an antioxidative cyclethat isolates and detains free radicals; however,gluthathione eventually degrades
Able to accelerate the rate at whichgluthathione is produced
Also an antiinflammatory agent, particularly inregards to illnesses of the bowels
Also stimulates the release of dopamine, whichis able to boost mood and reduce anxiety
Also able to reduce symptoms related toanxiety such as nail biting and skin picking
Has a number of positive implications for lunghealth
Able to reduce mucus, flu symptoms, and anumber of other benefits
Supports liver health
Side Effects
NAC is well tolerated by most individuals
The most common side effects are nausea andconstipation
Interacts poorly with nitroglycerin and activatedcharcoal, so they should not be taken at thesame time
AlphaLipoic Acid (ALA)
Dosage
Recommended: 400mg a daymorning empty stomach
Others: 200mg 12 times a day
Minimum: 50mg a day
Maximum: 400mg a day
Fat soluble, but does not require fat forabsorbtion and can be taken on an emptystomach
Method of Action/Benefits
Fatty acid that plays a crucial role in energymetabolism
Found in very small amounts in meats as wellas some fruits and vegetables
Able to help fight against certain types ofoxidation and inflammation
Most prominent benefit is its ability to workwith mitochondria in the blood stream toreduce oxidation by Increasing the level ofantioxidant enzymes in the body
Fight the aging process by reducing oxidativedamage in neuronal cells
Excellent antiinflammatory agent
Known mimic a caloric surplus, which can inturn improve the body's ability to lose weightby suppressing appetite
Speculated that it can work to reduce bloodglucose due to its ability to help controlmetabolic energy
Can increase energy levels in higher dosages
Side Effects
Possible side effects include headaches or atingling sensation that could be likened to pinsand needles, neither of which are signs ofserious issues
Curcumin/Piperine
Dosage
Recommended: 1000mg a day
Minimum: 80mg a day
Maximum: 2000mg a day
Stack with 20mg of piperine,phosphatidylcholine, and fish oil to improve bioavailability
Method of Action/Benefits
Synergizes particularly well with piperine,greatly increasing its bioavailability
Paired with phosphatidylcholine to improvebioavailability
Also pairs well with fish oil to form an effectiveantioxidant team
Active ingredient in Turmeric and can also befound in ginger in minute quantities
Primarily used as a cholinergic and to improvejoint health
Is a neuroprotectant and nootropic
Incredibly effective at defending againstglutamate excitotoxicity, which causes neuronalcell death
Able to increase BrainDerived NeurotrophicFactor (BDNF), a secreted protein that is vital tothe survival and Proliferation of neurons withinthe brain
Able to reduce the negative influence stressexerts on cognition as well as prevent neuronalcell death caused by Corticosterone, a hormoneresponsible for how your body responds tostress
Evidence that it can reduce age related memoryloss by inhibiting the buildup of beta amyloid,a peptide Commonly found in age relateddegenerative diseases of the brain
Can also provide some analgesic (pain relief)benefits as well, particularly following an injuryor in persons with poor joint health
Benefits for joints include a reduction ofinflammation and stiffness with an increase inmobility
Able to stimulate autophagy, a process linkedwith longevity that is able to rid the body ofdamaged cells
When combined with DHA, a major componentof fish oil, curcumin is able to greatly promotehealthy breast cells
Inositol (Hexaphosphate/IP6Inositol)
Dosage
Recommended: 2000mg a day morning emptystomach
Minimum: 500mg a day
Maximum: 5000mg a day
A common practice is to take choline withinositol
Method of Action/Benefits
Chemical found in beans, brown rice, corn, andother highfiber foods
It is considered a phtyonutrient, which accountsfor it's antioxidant properties
Used as a substrate, or building block, for manycompounds
Transmuted inside the body into many formswhich aid in the functioning and the firing ofneurons, and inositol Transporters are spreadthroughout the entire human brain
Facilitates the opening of calcium stores in thebrain which is critical for neurotransmitters likeserotonin to be Released and take effect
Through this effect on calcium, inositol iscritical in gene expression, although the directroutes are still uncertain
Neurogenesis, the creation of neurons in thebrain, is also related to some of the inositolforms that the body Creates through ingestedand endogenous inositol
Is an excellent antioxidant that blocks freeradicals
Supports heart health, kidney health, and liverhealth
Primary benefit of this type of inositol is itsability to promote cell health and inhibitmalignant cell growth
SAMe (SAdenosylmethionine)
Dosage
Recommended: 800mg a day morning emptystomach
Minimum: 200mg a day
Maximum: 1600mg a day
HalfLife
HalfLife: about 100 minutes
Peak Plasma Time: 35 hours
Method of Action/Benefits
methyl donating compound that circulates inthe blood and provides methyl groups tomaintain other metabolic reactions
Lowered SAMe levels are associated withdepressive symptoms, and supplementationmay aid a partial deficiency
common cosubstrate involved in methyl grouptransfers
Transmethylation, transsulfuration, andaminopropylation are the metabolic pathwaysthat use SAM
most SAM is produced and consumed in theliver
More than 40 metabolic reactions involve thetransfer of a methyl group from SAM to varioussubstrates, such as nucleic acids, proteins,lipids and secondary metabolites
taking SAM on a regular basis may help fightdepression, liver disease, and the pain ofosteoarthritis
Side Effects
Gastrointestinal disorder, dyspepsia and anxietycan occur with SAM consumption
Longterm effects are unknown
SAM is a weak DNAalkylating agent
Another reported side effect of SAM isinsomnia; therefore, the supplement is oftentaken in the morning
Other reports of mild side effects include lackof appetite, constipation, nausea, dry mouth,sweating, and anxiety/nervousness, but inplacebocontrolled studies, these side effectsoccur at about the same incidence in theplacebo groups
Although sideeffects are not commonlyreported with SAMe, numerous studies note asmall set of participants who experience maniaafter supplementing SAMe
Milk Thistle
Dosage
Recommended: 400mgmorning empty stomach
Minimum: 100mg a day
Maximum: 600mg a day
Method of Action/Benefits
Plant used for more than 2000 years topromote longevity and general healthy,especially liver health
The two most popular commercial extracts ofMilk Thistle, silymarin and silibinin, are presentin high quantities within the seeds of the MilkThistle plant
has a wide array of flavolignan and flavanoidextracts including: silybin A, silybin B, isosilybinA, isosilybin B, silydianin, silychristin,isosilychristin, and taxifolin
This is one reason many people prefer to takethe full spectrum Milk Thistle plant as opposedto a single extract
Milk Thistle protects many different vitalsystems in the human body
Natural way to help restore and maintain ahealthy liver
Liver detoxification properties have beenrecognized for centuries
Can help maintain a healthier life by keepingbody detoxification high, and scientific studieson Milk Thistle have shown it to have protectiveproperties for liver tissue
antioxidant effects are widespread and workthrough many mechanisms
have demonstrated antioxidant capacitiesthrough multiple pathways
Instantized BCAA Powder
Dosage
Recommended: 6000mg a daymorning empty stomach
Minimum: 5000mg a day
Maximum: 15000mg a day
Method of Action/Benefits
Supplies three of the nine essential aminoacids, making it great support for anyone tryingto maintain positive overall health
Combination of three essential amino acids:Leucine, Isoleucine and Valine
They are combined in a 2:1:1 ratio, which hasbeen determined to be ideal for enhancing allof the benefits of this supplement
These specific amino acids count for a largepercentage of those within muscle tissue
Studies have shown that they account for 35%of all essential amino acids within muscleproteins and 40% of all the preformed aminoacids required by mammals for healthyfunctioning
The term instantized refers to the productsolubility, instantized dissolves better anddoesn't foam
The primary benefit of BCAAs is an increasedprotein synthesis
This makes it much easier to build and maintainmuscle mass
Preventing muscular breakdown and affectingprotein synthesis even faster
Leucine is helpful in reducing the cataboliceffects which dieting (and exercising) help tostimulate
Other benefits include improved blood sugarregulation and even helping to treat burnvictims
May have effects on different brain pathwayswhich lead to a decreased food intake andincreased basic metabolic rate
LArginine
Dosage
Recommended: 4000mgmorning empty stomach
Minimum: 3000mg a day
Maximum: 6000mg a day
Method of Action/Benefits
May help the body produce protein
Known to have some positive effects on libido,though the results aren't conclusive
Known to aid in lowering blood pressureconditions in some individuals in some studies
Direct precursor to Nitric Oxide, which isresponsible for increased blow flow. Thisdirectly correlates to improved muscle pumpsand may improve your performance in the gym.Additionally, high doses of arginine can raiseinsulin levels further increasing Nitric Oxide andblood flow
May very well stimulate the creation of agrowth hormone in the body
Promoting growth in your body cansignificantly increase the abilities of any athlete,and it is especially valuable for promotinggrowth in areas of your body where that isdifficult to accomplish with traditional training
Can have a positive effect on mental troublessuch as stress and anxiety
A large amount of mental anguish can resultfrom stress being placed on an individual, andstress and anxiety are just some of thesymptoms that result from this
The doubleblind study done on this issueshowed that base levels of stress weresignificantly lowered by the supplement. It alsoshowed that the subjects had a decreased levelof cortisol
Cortisol has long been associated with stress inindividual humans
Benefits both to your physical and mentalwellbeing
Arginine is involved with ridding the body ofwaste and also in the synthesizing of proteins. This is why it's thought to have regenerativecapabilities when involved in various bodysystems
BetaAlanine
Dosage
Recommended: 3000mg a daymorning with food
Minimum: 2000mg a day
Maximum: 5000mg a day
Method of Action/Benefits
Promise of improving athletic performanceeven for the advanced, Beta Alanine is provingto be a new staple in the supplement cabinet
Nonessential (meaning it is made inside thehuman body) amino acid which is now beingused to increase athletic performance andrecovery
Shown to reduce and delay muscle fatigue,typically in preworkout stacks featuring othercomponents
While popular in the weight lifting community,also demonstrates an ability to assist inanaerobic running when taken regularly
Even more pronounced effect on older adults
The effects of Beta Alanine are not onlyestablished, but quite significant
Shown to be the ratelimiting factor when itcomes to producing carnosine, can increasemuscle carnosine synthesis
The longer you take the more and more itimproves carnosine levels which, in turn,improves athletic performance
Muscle carnosine is implicated in increasedmuscle buffering capacity and a decrease inhydrogen ions, which would account for theimprovement in running performance
When these hydrogen ions build up, the pHlevel of the muscle falls, and this interferes withmany metabolic processes required for musclemovement
Might work as an antioxidant, a helpful,sacrificial peptide, or a calcium sensitivitybooster in contractile fibers
Shown to improve its effect the longer you useit
Decrease muscle fatigue and increase thebody's responses to intense exercise
DRibose
Dosage
Recommended: 6000mg a day
Minimum: 2000mg a day
Maximum: 5000mg a day
Method of Action/Benefits
Special type of sugar that is naturally producedby the body
Used to help improve athletic performance, thesymptoms of chronic fatigue disorder, and anumber of heart issues
A number of these conditions may have theirorigin in an energy crisis and DRibose, as asupplement, may help to increase the entireenergy production cycle
The main benefit is in the production of ATP,which is the most direct and essential form ofenergy within the human body
Shown to help deal with symptoms that wouldnormally result from the lack of energy; thesecan include cramping, pain, and even stiffness(especially after exercise)
Able to increase overall physical functioning
Increased tolerance for exercise, and evenbenefits to the heart
Plays a critical role in helping to rejuvenate andimprove heart function, especially in individualswith a history of heart problems
Able to protect heart muscle function and helpsfight off chronic fatigue syndrome
The improved blood pumping effect alsoimproves overall heart function and circulation.More blood is delivered to the skeletal muscleswhich will lead to less pain and fatigue thatmight otherwise result from exercise andphysical activity