How and when to take these supplements to optimize their absorption

ASTAXANTHIN, TURMERIC, METHYLENE BLUE, RESVERATROL, AND ASHWAGANDHA

Sometimes the effectiveness of a supplement depends on how you take it: It may depend on what time of day you take it, what you take it with, or whether it's best taken on an empty stomach so your body can absorb and benefit from it.

I am especially considering Astaxanthin, Turmeric, Methylene Blue, Resveratrol and Ashwagandha because I have received several messages asking about dosage, side effects and if people with certain conditions can take them.

These supplements do indeed require certain specific conditions that will allow them to perform the function for which you are initially taking them.

  

Astaxanthin (AST)

It is an algae that gives it that reddish coloration as can be seen in the marine fauna that consumes it and that is impregnated with that same coloration, as is the case with salmon, krill and others, with a powerful antioxidant effect that acts to free it from free radicals.

Astaxanthin is absorbed in a similar way to fat: both fat cells and the mitochondria within their cells are surrounded by a fatty membrane and astaxanthin has the unique property of passing through them both in and out.

The effects on the brain at the level of BDNF (brain-derived neurotrophic factor responsible for developing neurons and nerve cells) have been shown to promote brain rejuvenation.

In the skin it has the function of anti-melanoma and as a potential anticancer drug. ( study )

At the ocular level, studies show that AST has great potential to treat ophthalmic diseases such as dry eye syndrome, keratitis, cataracts and age-related macular degeneration. These conditions are associated with oxidative stress and inflammation that lead to the production of reactive intermediates and cell apoptosis (death). Although studies have been done in vitro, experiments in animals and humans are needed to consolidate these findings. ( study )

 

Optimal dosage and schedule recommendations:

Take astaxanthin with meals containing healthy fats for best absorption. As a fat-soluble antioxidant, astaxanthin's bioavailability can increase 2-4 times when consumed with foods containing fat.

The typical dosage ranges from 4-18 mg daily . Most studies have used doses between 6-12 mg daily for 4-12 weeks to see benefits. Start with a lower dose and gradually increase if needed.

Cycle: Every three months stop taking AST for 15 days and then resume for 3 months .

Board of Directors:

Swallow the capsules or tablets whole with some fat.

Be consistent with daily intake as part of your routine

Avoid taking it on an empty stomach

Possible combinations

Astaxanthin can be safely combined with other antioxidants or nutrients such as vitamin C, vitamin E or coenzyme Q10 to enhance its effects.

 

Look for supplements that:

They are derived from the algae Haematococcus pluvialis , which provides a more stable and bioavailable astaxanthin. They have also undergone purity and potency testing by third parties.

 

Turmeric

Powerful anti-inflammatory whose consumption has not shown any side effects. It is an antioxidant that also increases the functioning of glutathione (our master antioxidant) and the effect of other antioxidants in the body.

Turmeric benefits your body's cognitive and nervous system function. Studies have shown that it can help decrease plaque formation in the brain. Additionally, its effects are seen in reducing lipids, blood pressure, and slowing the formation of plaque in the arteries.

On the other hand, it is a natural antibacterial and antiviral. It is a fungicide, antiparasitic and modulator of any type of bacterial proliferation.

Due to its anti-inflammatory properties, it greatly helps liver and biliary health.

It can act directly on DNA, protecting it from damage caused by free radicals and promoting its repair.

At the endocrine level, it mainly helps regulate insulin sensitivity.

Bioavailability:

1. It is best to try to consume the ginger-like rhizome of turmeric as much as possible. This is because the rhizome is made up of a lot of phytonutrients, while the extract or powder form is reduced.
2. Consuming turmeric with pepper, especially black or white, facilitates its absorption into the human body. The presence of piperine retains turmeric in the body long enough for it to be absorbed, since, by nature, it is eliminated too quickly.
3. Consume some fat along with turmeric because this phytonutrient, like resveratrol, is fat-soluble.
4. I don't know if you've heard that subjecting some foods to heat enhances their nutritional properties, while others lose them. Well, turmeric is in the second group, so as far as possible and if you use the extract, try to get the one that has been freeze-dried, which not only contains the properties of turmeric but all the components of the rhizome. 

 

Resveratrol

Like other antioxidants, resveratrol contains various protective qualities, such as anti-inflammatory and may even induce autophagy (cell recycling) that can help the body carry out a series of daily processes and fight diseases.

The benefits would include an improvement in the use of glucose in the body, stimulation of AMPK (a highly conserved sensor of low intracellular ATP levels that is rapidly activated after almost all mitochondrial stresses, even those that do not alter the mitochondrial membrane potential).

SIRT1 activation significantly reduces oxidative stress and thus increases nitric oxide availability. SIRT1 also regulates proteins that control inflammation and the cell cycle, which improves endothelial health.

Numerous studies, although some controversial, document a wide range of potential benefits such as anti-aging, anti-cancer and others such as reduction of body fat, total cholesterol, LDL and HDL cholesterol, Hemoglobin A1c and reduction in waist size. 

However, a recent study from 2023 where 1 gram , 500 mg or placebo were given, revealed that in the group that took 1 gram per day, oxidative stress levels were reduced in older adults with diabetes. The indicators showed improvements in LDL, general cholesterol, https://youtu.be/VpVF1bmnAmo?si=bNHMZFizRFqGT0l2

Transmucosal oral administration (e.g. sublingual or buccal) can provide higher peak concentrations, but for a shorter time, so if you are going to supplement with Resveratrol, prefer trans-resveratrol and to enhance its bioavailability, that is, so that the body retains it long enough to absorb it, it is suggested to consume it with a little olive oil and pepper that help it stay in the body longer, giving your body a greater chance of absorption.

Some studies found no significant differences between fed and fasted states. Some people recommend consuming it with your first meal, but I suspect that is because of the need for fat to enhance absorption.

Other people recommend taking it with quercetin (500 mg up to twice a day ), for the same reasons.

  

Methylene blue (AM)

Who can benefit from methylene blue (MB) supplementation?

Methylene blue shows promise for improving cognitive function and memory in both healthy individuals and those with cognitive impairments:

People looking to improve focus, memory, and mental clarity may benefit from its nootropic effects (natural or synthetic substances that can have a positive impact on mental abilities).

People with mild cognitive impairment or early-stage neurodegenerative diseases such as Alzheimer's and Parkinson's may experience neuroprotective benefits and improved cognitive function.

AM may increase cellular energy production, which may help individuals with chronic fatigue syndrome or fatigue related to autoimmune diseases.

People who experience prolonged symptoms of COVID-19, particularly fatigue.

Likewise, to people who seek to improve physical performance and endurance .

Some research indicates that AM may help people with mood disorders , as it can improve emotional well-being.

People who suffer from anxiety or depression , due to its effects on neurotransmitters.

 

Other possible benefits:

AM may also benefit people with methemoglobinemia, a blood disorder that affects oxygen transport.

People who have undergone certain surgical procedures, as it is used to map the lymph nodes and parathyroid glands.

People with chronic infections such as Lyme disease.

Finally, for people looking for anti-aging effects, especially for skin health.

 

Dosage:

The typical supplemental dose of methylene blue ranges from 0.5 to 4 mg/kg of body weight. However, much lower doses are often used for general supplementation:

Low doses of 10-30 mg daily are usually recommended to obtain therapeutic effects.

Some studies showing cognitive health benefits used doses around 16-17 mg per day.

Some people prefer microdosing:

Start with very low doses, about 5 mg per day and gradually increase to 6-10 mg.

 

Use an intermittent schedule , such as 2 days on and 1-2 days off, with occasional longer breaks. The effectiveness of methylene blue depends on its ability to alternate between its oxidized (AM) and reduced (leucomethylene blue) forms:

AM accepts electrons from NADH and is reduced to leucomethylene blue.

Leukomethylene blue then transfers these electrons to cytochrome c, oxidizing it back to AM.

This cycle allows AM to continuously transport electrons in the mitochondrial electron transport chain.

The cycling process is crucial for the beneficial effects of AM on mitochondrial function:

Prevents possible blockages in the electron transport chain, especially in complexes I and III.

Cycling helps maintain efficient electron flow, even when normal pathways are impaired.

Important considerations:

The optimal dosage is highly individualized. Work with a healthcare professional to determine the right dosage for you.

Start with a low dose and increase slowly.

Doses greater than 5 mg/kg are considered toxic.

Be cautious of potential disruption to the gut microbiome at doses above 30 mg daily.

 

AM supplementation schedule and frequency :

Because of its half-life of 5-7 hours, methylene blue can be taken once or twice daily:

Many people take it in the morning, around 9:00 a.m.

If taken twice a day, it is usual to take one dose in the morning and another around 1 p.m.

 

Safety precautions:

Use only USP grade methylene blue to minimize impurities.

Consult your doctor before use, especially if you have high blood pressure or are taking other medications.

Monitor for possible side effects and interactions.

Remember that although AM holds promise for its health benefits, it is crucial that no side effects occur.

Lower doses of AM act as a monoamine oxidase inhibitor (MAOI), which helps increase levels of neurotransmitters such as serotonin, norepinephrine, and dopamine, crucial for mood regulation .

More is not better: At high doses (>10 mg/kg), MB can cause a litany of potential side effects, including hypertension, methemoglobinemia (a condition it actually treats at low doses), dizziness, GI upset, affect pulse oximeter readings, induce hemolytic anemia in patients with a genetic condition called G6PD, etc.

 

Ashwagandha

Ashwagandha is an herb that has been used in traditional Ayurvedic medicine and is considered an adaptogen (substances used in herbal medicine for the supposed stabilization of physiological processes and promotion of homeostasis).

One of the most well-known benefits of Ashwagandha is its ability to help reduce stress and anxiety:

Studies have shown that it can reduce levels of cortisol, a stress hormone, in people with chronic stress. The results have been identified after 12 weeks of supplementation.

Ashwagandha may help you sleep better: Some research indicates that it may improve overall sleep quality.

There is also evidence that Ashwagandha may improve physical performance, as it can increase muscle strength and recovery.

Studies have shown that it can improve cardiorespiratory endurance in athletes.

On a cognitive level, Ashwagandha can help improve memory, reaction time, and task performance.

Other areas where Ashwagandha shows promise include:

Reducing inflammation in the body

Promote male fertility and reproductive health

Helps control blood sugar levels

 

Recommended dosage

The typical recommended dosage for Ashwagandha is:

250-500 mg daily for at least 1 month

300-800 mg of extract standardized to 5-10% withanolides

500 mg twice daily (1000 mg total daily)

Duration (cycles)

Take for 1-3 months straight

After 3 months, take a 4 week break before resuming.

Schedule

It can be taken at any time of the day, with or without food.

To help you fall asleep, it is best to take it at night.

 

Considerations

Start with a low dose and gradually increase as needed.

Dosage may vary depending on desired health benefits.

Look for supplements whose quality has been independently tested

It is important to note that while Ashwagandha is generally considered safe for most people, the long-term effects of using it for more than 3 months are not well studied.

 

Medications that may interact with Ashwagandha

Medications for thyroid

Ashwagandha may increase thyroid hormone levels. Taking it with thyroid hormone medications could potentially cause excessive levels of thyroid hormones in the body. 

Diabetes Medications

Ashwagandha may lower blood sugar levels. Combining it with diabetes medications may cause blood sugar to drop too low.

Blood pressure medications

Since Ashwagandha can lower blood pressure, taking it with antihypertensive medications could potentially cause blood pressure to drop too low.

Immunosuppressants

Ashwagandha may increase immune system activity, which may decrease the effects of immunosuppressive medications.

Sedatives and CNS depressants

Ashwagandha may cause drowsiness and slow breathing. Taking it with sedative medications may intensify these effects, potentially causing breathing problems or excessive sleepiness.

Drugs metabolized by the liver

Ashwagandha may affect how quickly the liver breaks down certain medications, potentially altering their effects and side effects.

Precautions

Consult your doctor before taking Ashwagandha, especially if you are taking any medications.

Stop taking Ashwagandha at least 2 weeks before a scheduled surgery as it may interact with anesthesia.

Be careful if you suffer from liver conditions, as Ashwagandha may affect liver function.