The Lowdown
An analysis of 22 randomized trials found that St. John's wort controls mild-to-moderate depression just as well as antidepressants do (and with fewer side effects), and significantly better than a placebo does. For this reason, it is often used to combat seasonal affective disorder. Its power to ease severe depression is less clear.
Expert Testimony
"In the darker months, people tend to get blue and feel isolated," Rothfeld explains. "I have patients who use a moderate dose of St. John's wort from the end of September to March."
Did You Know?
In Germany, where herbal remedies are widely tested and government-regulated, approximately 30 million prescriptions for St. John's wort are written annually.
Suggested Dose
Take an extract standardized to .3 percent hypericin or 2 to 4.5 percent hyperforin, 900 mg daily in three doses.
Antioxidants
These are the body's defense system against unstable oxygen molecules called free radicals. Fruits and vegetables brim with antioxidants such as vitamins E and C, carotenoids and flavonoids.
How it Works
Free radicals are constantly mopped up by antioxidants, which protect cells from the damage of renegade molecules.
The Lowdown
Oxidative stress from free radicals likely plays a role in memory failure, cerebrovascular disease such as stroke and major dementias. A large German study found that people with vascular dementia and Alzheimer's disease had lower levels of many key antioxidants—vitamins C, E and A, carotenoids, lycopene and others—than healthy controls.
Expert Testimony
"Doctors practicing antiaging medicine believe you can slow down aging by taking antioxidants regularly," comments David Edelberg, assistant professor of medicine at Rush Medical College in Chicago. "Free radicals literally press the fast-forward button on aging. And the worst source of free radicals is cigarette smoke."
Did You Know?
Never abandon fruits and vegetables. But when boosting antioxidant intake with supplements, opt for combination formulas; single high-dose antioxidants are not only less effective but dangerous because they can themselves become free radicals.
Suggested Dose
Antioxidant formulations vary widely. Most should be taken twice a day, with meals.
Ginkgo Biloba
This herb boosts memory and alleviates circulatory problems. Active compounds are extracted from the fan-shaped leaves of the ginkgo biloba tree.
How it Works
Ginkgo regulates blood vessel health, increasing blood flow to the brain. Its antioxidant compounds scavenge free radicals and proteins that can accumulate in memory-robbing dementias. Ginkgo also inhibits blood clots that could block vessels.
The Lowdown
Ginkgo may improve mental performance in healthy individuals as well as in those with established dementia. In one study, healthy volunteers taking ginkgo combined with Panax ginseng enjoyed sharper cognitive function and less mental fatigue than volunteers who did not take the supplements. They also had temporary improvement in short- and long-term memory.
Expert Testimony
"Ginkgo may slow down the dementia illnesses," says Edelberg. "However, if your memory is already pretty sharp, don't expect significant improvement."
Did You Know?
Be thankful that ginkgo is available in pill form; for millennia, people resorted to brewing tea from the notoriously stinky leaves.
Suggested Dose
Take 60 mg standardized extract of ginkgo biloba (GBE) twice daily.
Vitamin B Complex
B vitamins preserve the integrity of the central nervous system, keeping vascular health as well as cognitive function in top condition. Most formulas contain B12, B6 and folic acid.
How They Work
Among other actions, B vitamins engage in chemical reactions that can influence cognitive decline. Adequate levels are also necessary to dampen levels of homocysteine, an inflammation-provoking compound that may contribute to vascular disease.
The Lowdown
Memory performance improved in 211 healthy women of various ages who took a short-term daily course of folic acid, B12 and B6 vitamins, but not in those who took a placebo. Recall and recognition, processing speed and verbal ability improved with increased intake of these vitamins.
Expert Testimony
"American diets are often short in the three B's—folate, B6, and B12," says dietician and Environmental Nutrition editor Susan Male Smith. "Elevated homocysteine levels have been linked to cognitive changes, and replenishing depletions of these three B's is a way to get homocysteine down."
Did You Know?
You're dutifully taking your vitamin B complex, but your urine is now an alarming bright yellow. Don't worry; it's a harmless side effect of the riboflavin.
Suggested Dose
Take one B complex daily, or confirm presence of B vitamins in your multivitamin. People over age 50 should get the RDA for B12 (2.4 mcg) from supplements or fortified foods because absorption capacity dwindles with age.
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