Last active
October 2, 2024 11:39
-
-
Save komuw/0c357edf32ce55cce575464bc44bdd59 to your computer and use it in GitHub Desktop.
Book summary: Finally Focussed by Dr. James Greenblatt MD.
This file contains bidirectional Unicode text that may be interpreted or compiled differently than what appears below. To review, open the file in an editor that reveals hidden Unicode characters.
Learn more about bidirectional Unicode characters
Book: Finally Focussed by Dr. James Greenblatt MD. | |
Checkout: https://examine.com/ , no ads, non-industry affliated review of supplements backed by research | |
Checkout: https://consumerlab.com , no ads, non-industry affliated review of supplements backed by research | |
Checkout: https://www.webmd.com/vitamins/index | |
Nutrient Reference Value(NRV): are used to express the nutritional value of a food product as a percentage of the daily recommended intake for an average adult. It is by the European Food Safety Authority. | |
A. Magnesium/vitamin b6 guide. | |
1. Mg(glycinate,citrate,gluconate,l-threonate, but NOT oxide). Under 6yrs: 10mg daily in liquid form. | |
Liquid ionic magnesium from New beginnings co. | |
Natural calm by Natural vitality co. | |
Pure encapsulations co. | |
Mg supplements from most companies are reliable. | |
2. Vitamin B6. 7-12yrs: 25mg daily. | |
3. Nuts, pumpkin seeds & dark chocolate. | |
4. Works in 2-3months. | |
5. Side effect: loose stools(mainly with Mg oxide; don't use MgO). | |
If it happens decrease dose, or switch to a slow acting form of Mg. | |
6. Wellkid Immune Chewable that are listed as been for 4-12 year olds(https://www.vitabiotics.com/products/wellkid-immune-chewable) lists the following as the NRV: | |
Magnesium: 375mg | |
Vitamin B6: 1.4mg | |
Zinc: 10mg | |
EPA/DHA: unknown | |
Vitamin D: 5µg | |
7. Kenya: | |
(a) https://westerncosmetics.com/products/magnesium-citrate | |
LifeExtension, Magnesium(Citrate)100mg: KES 2,795 | |
MgCitrate 100mg per serving | |
(b) https://westerncosmetics.com/products/childrens-multivitamin-formula | |
LifeExtension Children's Formula Life Extension Mix: KES 6,813 | |
For children 4-8 years. | |
Vit A: 1050mcg | |
Vit C: 120mg | |
Vit D(as D3): 10mcg | |
Vit E: 20mg | |
Vit B1: 3mg | |
Vit B3: 20mg | |
Vit B6: 2mg | |
Mg(oxide): 50mg | |
Zinc(zinc bisglycinate): 10mg | |
Marigold extract: 11.2mg | |
(c) Magnesium RDA for 4yr old is 130mg. "Specifically our Magnesium L-Threonate contains 94mg of Magnesium, which is within the daily recommended guidelines for kids aged 4-8 years old of 130mg daily, or 9-13 years old of 240mg" - https://www.ourkidsasd.com/products/magnesium-l-threonate | |
(d) RDA is 130mg for 4-8yr olds. With Tolerable Upper Intake Levels at 110mg. The UL is lower than RDA bcoz RDA includes from all sources, whereas UL is only for supplements; https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/ | |
"Too much magnesium from FOOD does not pose a health risk in healthy individuals because the kidneys eliminate excess amounts in the urine. High doses from supplements can cause nausea & abdominal cramping" - https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/#h19 | |
B. OPC(oligomeric proanthocyanidins) guide. | |
Plant extracts(pine bark extract, green tea extract, blueberry extract, grape extract, monterey bark extract). | |
Its type of polyphenol | |
1. 2pills/day. | |
CurcumaSorb Mind by Pure encapsulations co. | |
OPC-3 by Isotonix. | |
2. 28gms dark chocolate(> 60% cacao). Or hot chocolate using dark chocolate cocoa powder. | |
3. Discontinue in 1-3months if no improvement | |
4. No side effects in his experience. Discontinue if kid develops hives(raised, itchy red bumps on skin). | |
C. Lithium guide. | |
1. Li(orotate or citrate, but not aspartate or carbonate(used for pharmaceutical lithium)). 0.5mg(500mcg) per day, liquid form. | |
Lithium liquid by Pure encapsulations co. | |
2. Discontinue in 3 months if no change. | |
3. Found in drinking water an soil. | |
4. No side effects(from nutritional lithium) in his experience. | |
5. Inadvisable if kid has underlying thyroid issue, since pharmaceutical lithium can hurt lithium. | |
But he is against carbonate(pharmaceutical lithium), and says he wouldn't hesitate to give nutritional lithium even if his kid has thyroid issue. | |
D. Zinc guide. | |
1. Zinc picolinate. 6-12yrs: 15mg 2times per day. | |
2. Below 5yrs: no Zinc. | |
3. Half ADHDs have little zinc and high copper. | |
4. Low zinc makes kids picky eaters, decrease appetite and makes meat repulsive. | |
5. Red meat, sea food, chicken has lots of zinc. | |
6. Works in 3-4months. It is slow acting. | |
7. Side effect: very rarely, zinc may force copper out of tissues into blood and kid becomes aggressive before getting better. | |
If it happens, stop zinc for a few days. Then restart and give once a day instead of twice. | |
8. Wellkid Immune Chewable that are listed as been for 4-12 year olds(https://www.vitabiotics.com/products/wellkid-immune-chewable) lists the following as the NRV: | |
Magnesium: 375mg | |
Vitamin B6: 1.4mg | |
Zinc: 10mg | |
EPA/DHA: unknown | |
Vitamin D: 5µg | |
9. zinc picolinate, zinc citrate, & zinc gluconate were tested. There was no significant change for citrate, gluconate or placebo. There was a change for picolinate. https://pubmed.ncbi.nlm.nih.gov/3630857/ | |
10. absorption of zinc was citrate(61%), gluconate(60%), oxide(49%, 3participants had no absorption of the oxide). https://pubmed.ncbi.nlm.nih.gov/24259556/ | |
11. glycinate(Bisglycinate) > picolinate >oxide > gluconate: https://www.semanticscholar.org/paper/Comparison-of-Four-Commercially-Available-Zinc-for-DiSilvestro-Swan/9434872e96e1791e91da57001148915af677a3a4 | |
12. RDA: 5mg/day(4yr-8yr). tolerable upper intake: 12mg/day(4yr-8yr) | |
https://www.ncbi.nlm.nih.gov/books/NBK222317/ | |
https://www.webmd.com/vitamins-and-supplements/supplement-guide-zinc | |
13. Kenya: | |
(a) https://westerncosmetics.com/products/childrens-multivitamin-formula | |
LifeExtension Children's Formula Life Extension Mix: KES 6,813 | |
For children 4-8 years. | |
Vit A: 1050mcg | |
Vit C: 120mg | |
Vit D(as D3): 10mcg | |
Vit E: 20mg | |
Vit B1: 3mg | |
Vit B3: 20mg | |
Vit B6: 2mg | |
Mg(oxide): 50mg | |
Zinc(zinc bisglycinate): 10mg | |
Marigold extract: 11.2mg | |
(b) https://pharmily.co.ke/zinc-picolinate-15mg-elemental-vegan-90s_465 | |
https://www.goodlife.co.ke/product/natures-aid-zinc-picolinate-tabs-30s/ | |
Natures Aid Zinc Picolinate 15mg: KES 1,491 | |
It also has 1mg of Copper. | |
Caution: Supplemental zinc can inhibit the absorption and availability of copper. | |
If more than 50 mg of supplemental zinc is to be taken daily for more than four weeks, | |
2 mg of supplemental copper should also be taken to prevent copper deficiency. | |
E. Probiotic guide. | |
1. 50billion CFU(colony forming units) capsule, 2-4times per day 30mins after meal for 3months. | |
2. Afterwards 10-20billion CFU 2times per day 30mins after meal. | |
3. Lactobacillus is one such good bacteria. | |
4. Hasn't seen side effects. | |
5. Kenya: | |
(a) https://westerncosmetics.com/products/digestive-enzymes-and-probiotics | |
Life extension Super Digestive Enzymes and Probiotics: KES 5,965 | |
Protease SP | |
Bromelain | |
Lactase | |
Cellulase | |
Lipase | |
Alpha Galactosidase | |
Hemicellulase | |
Pectinase | |
Protease3.0 | |
Xylanase | |
Lactospore B. coagulans MTCC5856: 1billion cfu | |
(b) https://westerncosmetics.com/products/jarro-dophilus-digest-sure | |
Jarrow Jarro-Dophilus digest Sure: KES 5,195 | |
Amylase: Enzyme that breaks down complex carbohydrates (starches) into simpler sugars. | |
Protease 4.5/3/6: break down proteins into peptides amino-acids. The numbers refer to the optimal pH range. | |
Lipase: breaks down fats (lipids) into fatty acids and glycerol. | |
Alpha-galactosidase: breaks down complex sugars, which are found in legumes and can cause digestive discomfort. | |
Lactase: breaks down lactose, a sugar found in milk and dairy products, into glucose and galactose. | |
Peptidase: breaks down peptides into individual amino acids. | |
Bifidobacterium lactis BS-01 & BR-03: Probiotic bacteria that help maintain a healthy gut microbiome. | |
Lactobacillus, Lactiplantibacillus & Lacticaseibacillus: Probiotic bacteria that maintain a healthy gut microbiome. | |
F. Dairy/wheat guide. | |
1. DPP-IV(dpp-4) enzyme to breakdown casein & gluten. | |
Recommends Gluten/Dairy digest 2 capsules per day. | |
2. Minimize/Eliminate dairy/wheat. | |
G. Omega3 guide. | |
1. 1-2gm EPA/DHA daily. | |
2. Eat fatty fish(salmon, tuna) & sea food. | |
3. EPA/DHA/GLA(800mg,400mg,100mg) per capsule. 2-3 capsules per day | |
4. If adhd teenager is depressed/aggresive/uses marijuana, test for cholesterol. | |
5. NIH puts RDA at 0.9gm for 4-8yr old. 1.6g adults. https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/ | |
6. Kenya: | |
(a) https://westerncosmetics.com/products/mega-epa-dha | |
Mega EPA-DHA Omega-3: KES 7,495 | |
EPA(720mg), DHA(480 mg) per serving. | |
(b) https://westerncosmetics.com/products/omega-3-epa-dha | |
Super Omega-3 EPA-DHA: KES 4,895 | |
EPA(700mg), DHA(500mg) per serving. | |
H. Sugar guide. | |
1. Eliminate sugar beverages | |
2. Introduce protein rich food to counteract sugar. |
Author
komuw
commented
Jun 20, 2024
- https://www.sciencedirect.com/science/article/abs/pii/S1359178924000466
The study investigated the effects of supplements on school performance and behaviour
Supplements contained vitamins, minerals and omega-3 fatty acids(both products by vitabiotics)
Results showed supplementation improved behaviour in children
Sign up for free
to join this conversation on GitHub.
Already have an account?
Sign in to comment