7. ashwagandha phytochemicals &
physiological effects
Withanolide A
Withanone
Withaferin A
OPTIMAL DOSE: 500–2000 mg x 3 / day
INGESTION TYPE: water extract
NEUROTRANSMITTERS:
↑Acethylcholine
↓Glutamate
↑GABA
↓5-HT1
↑5-HT2
HORMONES: ↓cortisol /↑testosterone
Chandrasekhar, K. & Kapoor, J. & Anishetty, S. (2012). A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-
concentration full-spectrum extract of ashwagandha root in reducing stress and anxiety in adults. Indian Journal of Psychological Medicine 34 (3): 255–262.
13. phosphatidylserine
OPTIMAL DOSE after exercise: 600–800 mg
OPTIMAL DOSE for regular use: 100–150 mg x 3
PHYSIOLOGICAL EFFECTS:
• ↓cortisol
• ↑testosterone
• ↑memory
• ↑mood
Starks, M. & Starks, S. &Kingsley, M. & Purpura, M. & Jäger, R. (2008). The effects of phosphatidylserine on endocrine response
to moderate intensity exercise. Journal of the International Society of Sports Nutrition 5: 11
• ↑cognition
TAKE WITH: DHA 600–800 mg
14. l-theanine
PHYSIOLOGICAL EFFECTS:
• ↓anxiety & stress
• ↑NO & blood flow
• ↓heart rate
White, D. et al. (2016). Anti-Stress, Behavioural and Magnetoencephalography Effects of an l-Theanine-Based Nutrient Drink: A
Randomised, Double-Blind, Placebo-Controlled, Crossover Trial. Nutrients 8 (1): 53.
NEUROTRANSMITTERS & BRAIN:
↓Alpha-1 wave production in 30 mins
↑GABA (in rat studies)
↓Corticosterone (in rat studies)
↓Glutamate
OPTIMAL DOSE for regular use: 200 mg x 1–3
OPTIMAL DOSE for max relaxation: 400 mg
15. L-tyrosine
OPTIMAL DOSE for regular use: 500–1000 mg x 1–2
OPTIMAL DOSE for max effects: 2000 mg
PHYSIOLOGICAL EFFECTS:
• ↓stress (acute & chronic)
• ↑cognition
• ↓heart rate
• ↑working memory
• ↑subjective well-being in stress
NEUROTRANSMITTERS & BRAIN:
↑Noradrenaline
↑Dopamine
↑Neuroprotection
Jongkees BJ, Hommel B, Kühn S, Colzato LS. Effect of tyrosine supplementation on clinical and healthy populations under
stress or cognitive demands--A review. J Psychiatr Res. 2015 Nov;70:50-7.
L-tyrosine
16. L-taurine
OPTIMAL DOSE for regular use: 500-1000 mg x 1–3
OPTIMAL DOSE for max effects: 2000 mg
NEUROTRANSMITTERS & BRAIN:
↑GABA (both a- & b-receptors)
↑Glycine (glycinergic receptors)
L-taurine
↑Neuroprotection (animal studies)
↑Retinal protection
↑Growth of new brain cells (in vitro & mouse studies)
↑BDNF (rat studies)
PHYSIOLOGICAL EFFECTS:
• ↑mitochondrial protection
• ↓anxiety
• ↓depression (animal studies)
• ↑angiogenesis
• ↑fat oxidation in exercise
• ↑testicle protection from ox stress
Ripps, H. & Shen, W. (2012). Review: Taurine: A “very essential” amino acid. Molecular Vision 18: 2673–2686.
Wu, J.-Y. & Prentice, H. (2010). Role of taurine in the central nervous system. Journal of Biomedical Science 17 (Suppl 1): S1.