Book summary: Finally Focussed by Dr. James Greenblatt MD.

guide.txt

Book: Finally Focussed by Dr. James Greenblatt MD.
Checkout: https://examine.com/ , no ads, non-industry affliated review of supplements backed by research
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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.

- A meta-analysis was conducted on 28 RCTs involving 3918 participants.
- Omega-3 modestly but significantly reduces aggression in children and adults.

• 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

• https://pubmed.ncbi.nlm.nih.gov/26573368/