Herbal Docs June 2022 - Key Vitamins, Minerals & Medicinal Plants πΏ to BOOST energy levels π΄
The lowdown on energy levels & fatigue β Make your own oat milk in 3 simple steps - VIDEO π₯
Whats up Health Hackers,
Two things on our agenda this week: homemade oat milk & a run through guide of our energy supplement ingredients. Connect with us via the links at the bottom of the page and let us know your thoughtsπ I hope you enjoy!
Homemade Oat Milk
Let Haris show you how easy it is to make your own oat milk! π₯ No preservative, additives, emulsifiers or sweeteners β Watch the video below π
Beat Fatigue and Support Energy Levels π
Last week I promised to shortlist the ingredients which I feel are essential for any energy boosting supplement. These core vitamins, minerals and medicinal plants will make up the secret sauce of our Herb + energy blend.
As valued Herb Docs subscribers, Herb + Daily Oral Sprays will be made available only to YOU via our initial offering. Check out these design mockups below.
Why choose an Energy Supplement ?
We asked you a few months ago: what is one area of your life you would like to improve. The most popular answers were:
focus & concentration β
energy levels & fatigue β
On-the-go lifestyles, job pressures and remote working all require consistent levels of physical and mental energy. We understand the debilitating effects that fatigue can have on our work and social lives. The underlying causes of fatigue can go often go undiagnosed, wasting both our productive capacity and quality of life πͺπΌ
We want to create as supplement specifically designed to meet your needs and chose the following vitamins & minerals because:
a) they provide the most βbang for your π°β
b) deficiencies manifest in clinical disease π¨π»ββοΈ
Lets go through them now π
Essential Vitamins & Minerals for Energy π
VITAMIN B12 (Cyanocobalamin)
Vitamin B12 is responsible for making DNA and red blood cells. A deficiency in vitamin b12 can cause anaemia - a medical condition that causes a lack of red blood cells or haemoglobin. This reduces the oxygen levels that reach your brain and muscle tissues, depriving them of the fuel they need to produce energy in the form of ATP. This classically causes tiredness, muscle fatigue and impaired concentration. Those particularly at risk of B12 deficiency are those aged above 60 and vegetarians/vegans.
VITAMIN B9 (Folate)
Folate is needed for DNA synthesis, maturing blood cells and preventing birth defects. Again, a deficiency in vitamin b9 can cause anaemia, manifesting in fatigue, poor motivation and concentration via the same mechanisms as above. People particularly at risk of folate deficiency are women aged 14-30 and those with nutrient lowering disorders like coeliac disease, inflammatory bowel disease and alcoholism.
MAGNESIUM (Mg2+)
Magnesium is essential for energy production. The mineral is involved in over 300 enzyme reactions in the body, crucial in producing the number one energy source of the body, ATP.Β An estimated 10-30% of all people have a sub clinical magnesium deficiency, meaning there level is below the normal but not manifesting in symptoms. A deficiency in magnesium may be causing havoc to your energy levels.
Essential Medicinal Plants & Fungi for Energy πΏ
An adaptogen is a medicinal plant which helps our body adapt to stress, stabilises physiological processes and promotes homeostasis. As practicing medical doctors and clinical herbalists (in training) we believe the use of medicinal plants is vastly under utilised in conventional western medicine. This can lead to an over reliance on prescription medications rather than utilising preventative medicine strategies. Fundamentally this creates life-long patients rather than healing people of disease. For reference see one of my favourite health diagrams below.
The Tree of Disease π²
We have chosen the following adaptogens as ingredients for our daily energy spray.
PANAX GINSENG
Panax Ginseng has been used for thousands of years in Traditional Chinese Medicine (TCM) to increase energy, stamina, and sexual potency. So much so that energy drink company Monster have included the herb in its own energy drinks.
Ginsengs effect on energy levels is thought to be due to the concentration of Ginsenosides, the main active constituent of the Panax herb.
The mechanism behind Ginsengs anti-fatigue effects can be attributed to the following:
Ginseng enhances the activity of lactate dehydrogenase, the enzyme which breaks down lactate. Theoretically this reduces the buildup of lactate in our blood when we exercise.
Ginseng's constituents can improve mitochondrial function in skeletal muscles, allowing for a more efficient production of energy, in the form of ATP.
A study on the effects of Ginseng supplemented healthy young adults, aged 20-35, with 1.35g of Panax Notoginseng for 30 days. The researchers noted an improved time to exhaustion and reduced volume of oxygen uptake (Vo2) compared to the control group. This suggests a lowering of the metabolic demand of exercise when supplementing with Panax Ginseng.
RHODIOLA ROSACEA
Rhodiola rosea is a herb that grows in sandy soils of cold regions of the Arctic Circle in Europe and Asia. Today Rhodiola products are sold as dietary supplements used for stress relief and improving endurance.
Russian scientists began studying the herb in the 1950s and were so impressed with the results, they started giving it to their astronauts, believing Rhodiola enhanced recovery from space-induced ill effects and boosted their olympic athletes' endurance.
The medicinal compounds of Rhodiola Rosea come from the root of the plant and concentration of active constituents Rosavin and Salidrosides.
A study has assessed the efficacy of a standardized extract of Rhodiola root on 60 subjects suffering from stress related fatigue. After 28 days, results showed significant improvement in subjective attention span, markers of fatigue and importantly decreased levels of morning cortisol, the stress hormone.
CORDYCEPS FUNGI
Cordyceps is a fungi that grows on the larvae of insects such as a caterpillar. The fungus occurs naturally and is found in the Himalayan plateau in regions of China, Nepal, Tibet and India. Cordyceps is a highly valued fungi due to its abundant natural bioactive components and potent biological activity.
Cordyceps is described as a natural exercise mimetic. The theory is as follows: Cordyceps can increases blood flow to the liver and non exercising skeletal muscles, which may enhance the clearance of lactic acid. This allows athletes to maintain a higher intensity of exercise and delay the onset of fatigue.
In a study thirty seven elderly, healthy Chinese subjects were randomly assigned to receive Cordyceps Sinensis fungi or placebo. After 6 weeks, their exercise performance was tested via maximum oxygen uptake (VO2max*) and anaerobic thresholds (VO2ΞΈ). Results showed a significant increase in VO2max and anaerobic threshold, whereas placebo was unchanged.
*VO2 max is a measurement used to determine fitness level.
Summary
As a practicing physicians, a common presenting complaint is a feeling of being βtired all the timeβ. There are many potentially dangerous causes of reduced energy levels & fatigue. It is imperative to rule these out by visiting your doctor for consultation and blood testing. Once these conditions (malignancy, thyroid, coeliac, anaemia etc) are ruled out, it is equally as important to adjust your lifestyle habits in concordance with the tree of disease (see above π²). This provides your body the best fuel to perform at optimum capacity. The cumulative effects of years of vitamin & mineral deficiencies can manifest in medical diagnoses later in life.
The Herbal Docs advocate a holistic approach by combining conventional practices with natural medicine & clinical herbalism. By incorporating medicinal plants and functional mushrooms to our diets, in conjunction with essential vitamins & minerals, we give our bodies the best chance of peak performance, minimising the risk of disease and years of wasted potential.
It is important to note that we are still in the infancy of incorporating functional medicine and clinical herbalism to our health practices. Diet is still the number one risk factor for all cancers worldwide and in five years of medical school, we were taught a grand total of 0 hours on nutrition. We still have a long way to go with large-scale clinical trials on the benefits of nutraceutical foods & medicinal plants.
The Herbal Docs hope to be on the right side of history when mass data backs up the promising evidence seen in small scale clinical trials that medicinal plants & fungi can make wonderful allies for better health, performance and longevity.
Small Changes, Healthy Habits, Happy Lives π©ΊπΏ
Have I missed any other key ingredients essential in maintaining metabolic health & energy levels? β‘οΈ
What supplements or strategies provide you relief from fatigue? π
Feel free to write to us via the email list or through our socials!
Links to full blog posts on ginseng & cordyceps below.
Herbal π
Dr Adam Sayedi
MBBS Medicine & Surgery
Clinical Herbalist in Training
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Further Reading Links π
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