Top 4 Rutin Benefits (Rutoside, Quercetin-3-O-rutinoside) – LiftMode (2019)

Rutin is a powerful bioflavonoid and phytonutrient found in most fruits and vegetables. Often referred to as “Vitamin P”, Rutin is comprised of a quercetin molecule bound to a sugar molecule called rutinose. Gut bacteria help break down this sugar molecule enabling Rutin’s beneficial effects to be released and absorbed by the colon. Meaning consuming more soil-based organisms like probiotics or organic vegetables ensures proper assimilation of the Rutin qualities. [1]

Rutin was historically used in traditional medicines to treat conditions associated with poor blood flow, chronic pain and high cholesterol. It is currently studied for its neuroprotective, cardiovascular and blood health-boosting abilities. These benefits stem from this bioflavonoid’s antioxidant and anti-inflammatory properties.

This article focuses on the top recognized benefits of Rutin, its uses and recommended dosage. If you’d like more information about this potent dietary supplement, please refer to our complimentary blog post here or the product description.

 

Top 4 Rutin Benefits and Effects

Rutin has a number of incredible benefits. Rutin extract is considered to have powerful antifungal, anti-inflammatory and antioxidant properties. Additionally, current research is finding Rutin to be effective in treating various chronic illnesses such as hypertension, diabetes, and metabolic dysfunction.[2] Below is a list of the top Rutin benefits.

 

1. Reduces Inflammation and Oxidative Stress

A great benefit of Rutin is its ability to fight oxidative stress. This antioxidant is naturally found in high amounts in foods like apples, citrus fruits, black tea and in Rutin or Quercetin extracts.

An antioxidant’s function is to destroy ‘free radicals’ – these are chemical substances in the body that cause damage to your DNA. When there is an overload of free radicals in the body, this leads to a phenomenon called oxidative stress, increasing the risk of several diseases. [3] Consuming more antioxidant-rich foods or supplements has been found to slow the pace of damage and promote a healthy immune system. [4]

In addition, animal studies show that Rutin may reduce inflammation and chronic joint pain.  One study in Russian found Rutin to inhibit the production of free radicals in patients suffering from rheumatoid arthritis [5]

 

2. Improves Blood Flow

As a powerful bioflavonoid, Rutin is being examined for its abilities to improve blood circulation and prevent blood clots. In traditional medicine, Rutin was used to heal blood-related disorders. In fact, researchers found Rutin to be a natural treatment for varicose veins, haemorrhoids, as well as to reduce leg swelling and heaviness. [6]

Further, researchers studied Rutin as an alternative treatment for thrombosis – a condition causing the formation of blood clots in arteries and veins which is associated with increased risk for stroke/heart attack. Rutin, or Quercetrin-3-rutinoside, was found to inhibit both in vivo and in vitro formation of blood clots in thrombosis by blocking the enzyme disulfide isomerase (PDI), an essential component in the development of this disease. [7]

 

3. Supports a Healthy Metabolism

One of the top attributes of Rutin is that it supports a healthy metabolism. In fact, Rutin was found to be a promising treatment for metabolic syndrome. Metabolic dysfunction is comprised of 3 or more symptoms, including elevated blood pressure, high blood glucose, cholesterol and increased fat around the waist. These symptoms are associated with increased risk in getting type 2 diabetes, obesity and cardiovascular disease.[8]

In rat models, scientists found flavonoids such as Rutin to be effective in the prevention of metabolic dysfunction by inhibiting such spikes, reducing inflammation and lipid accumulation. [9]

 

4. Strengthens Heart and Brain Health

Rutin may have cardiovascular and neuroprotective properties. Maintaining a healthy heart and brain is crucial to our well-being. According to the World Health Organization, cardiovascular and cerebrovascular disease accounts for around 17 million deaths per year. Recent medical literature suggests that Rutin may help treat CVD –  by maintaining blood vessel elasticity, decreasing blood vessel fragility, lowering capillary permeability and preventing complications linked to hypertension.[10] [11]

One study evaluated the effects of Rutin on the heart and liver tissues of rats on a high-alcohol and hypercaloric diet for 95 days. After 53 days on the diet, Rutin was administered every 3 days for a period of 9 days. At the end of the study, overall liver and heart function improved due to the decrease in total lipids or “bad cholesterol” and an increase in “good cholesterol” or HDL-cholesterol – as opposed to the control. Thus, Rutin may be a promising alternative to reduce the risks of cardiovascular and liver disease.[12]

Because of its anti-inflammatory and antioxidant properties, researchers believe Rutin can protect us against brain injuries and neurodegenerative disease. Studies are being conducted to test the effects of Rutin in the treatment of Alzheimer’s and Parkinson’s disease. The researchers believe that Rutin protects the brain by reducing pro-inflammatory cytokines and increasing antioxidant enzyme activity.[13]

Side Effects and Dosage

Although there is no precise RDA for Rutin (vitamin P), studies have found 500 mg to 4 g daily to be generally well tolerated.  Since Rutin and Quercetin are usually found together in nature, combining the two pure extracts would make for a great stack. If you decide to combine them, it is recommended to take half the serving size of each.

Side effects of using Rutin are generally rare and mild when taken in recommended doses. Some may experience some minor side effects including rashes, digestive upset, headaches and flushing.

Before taking any supplement or medication, be sure to consult your doctor. There isn’t enough evidence evaluating the safety of Rutin for pregnant or nursing women, it is best to avoid it.

DO NOT EXCEED THE RECOMMENDED SERVING SIZE FOR THIS SUPPLEMENT.

 

Conclusion

As we gathered above, the chief benefits Rutin are its abilities to improve heart and brain health and improve circulation. Rutin can be found most fruits and veggies but is especially high in apricots, cherries, grapefruit, plums, apples, buckwheat and capers.

Rutin is a widely consumed supplement because of its powerful antioxidant and anti-inflammatory effects. It may also be beneficial in preventing and reducing the risk of cardiovascular disease, a condition with the highest mortality rates in the world. For more info on Rutin, please refer to our product description page!

Medical Disclaimer

---

Not intended to treat, diagnose, or cure any disease or ailment. Please read and fully understand the potential adverse effects before using this product. These statements have not been reviewed by the FDA and are not written by a medical professional. Please consult your doctor before using any supplements, especially if you have any medical conditions.

 

Murielle

Health Consultant, studying Health Sciences and Naturopathic Medicine Researched & written by Murielle and verified by the Liftmode.com Research Team

 

Citations and Supporting Literature

[1] Salaritabar, A., Darvishi, B., Hadjiakhoondi, F., Manayi, A., Sureda, A., Nabavi, S. F., … Bishayee, A. (2017). Therapeutic potential of flavonoids in inflammatory bowel disease: A comprehensive review. World journal of gastroenterology, 23(28), 5097–5114. doi:10.3748/wjg.v23.i28.5097 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5537178/

[2] Al-Dhabi, N. A., Arasu, M. V., Park, C. H., & Park, S. U. (2015). An up-to-date review of rutin and its biological and pharmacological activities. EXCLI journal, 14, 59–63. doi:10.17179/excli2014-663 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4614038/

[3] Pham-Huy LA, He H, Pham-Huy C. Free radicals, antioxidants in disease andhealth. Int J Biomed Sci. 2008 Jun;4(2):89-96. PubMed PMID: 23675073; PubMedCentral PMCID: PMC3614697. https://www.ncbi.nlm.nih.gov/pubmed/23675073

[4] Free Radicals, Antioxidants in Disease and Health, LA Pham-Huy et al., Int J Biomed Sci. 2008 Jun; 4(2): 89–96. https://www.ncbi.nlm.nih.gov/pubmed/23675073

[5]Ostrakhovitch EA, Afanas’ev IB. Oxidative stress in rheumatoid arthritisleukocytes: suppression by rutin and other antioxidants and chelators. Biochem Pharmacol. 2001 Sep 15;62(6):743-6. PubMed PMID: 11551519. https://www.ncbi.nlm.nih.gov/pubmed/11551519

[6]Mansilha, A., & Sousa, J. (2018). Pathophysiological Mechanisms of Chronic Venous Disease and Implications for Venoactive Drug Therapy. International journal of molecular sciences, 19(6), 1669. doi:10.3390/ijms19061669 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6032391/

[7] Bekendam, R. H., & Flaumenhaft, R. (2016). Inhibition of Protein Disulfide Isomerase in Thrombosis. Basic & Clinical Pharmacology & Toxicology, 119, 42–48. doi:10.1111/bcpt.12573 https://www.ncbi.nlm.nih.gov/pubmed/26408919

[8] “Metabolic Syndrome”, can be found on MayoClinic.org  https://www.mayoclinic.org/diseases-conditions/metabolic-syndrome/symptoms-causes/syc-2035191

[9] Li T, Chen S, Feng T, Dong J, Li Y, Li H. Rutin protects against aging-related metabolic dysfunction. Food Funct. 2016 Feb;7(2):1147-54. doi:

10.1039/c5fo01036e. PubMed PMID: 26804783. https://www.ncbi.nlm.nih.gov/pubmed/26804783

[10] Chuffa LG, Fioruci-Fontanelli BA, Bordon JG, Pires RB, Braga CP, Seiva FR, Fernandes AA. Rutin ameliorates glycemic index, lipid profile and enzymatic activities in serum, heart and liver tissues of rats fed with a combination of hypercaloric diet and chronic ethanol consumption. Indian J Biochem Biophys. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5729704/#b13-etm-0-0-5365

[11] https://www.ncbi.nlm.nih.gov/pubmed/24879037 Hosseinzadeh H, Nassiri-Asl M. Review of the protective effects of rutin on the metabolic function as an important dietary flavonoid. J Endocrinol Invest. 2014;37:783–788. doi: 10.1007/s40618-014-0096-3.

[12] Chuffa & al., op., cit., 10

[13]  de Andrade Teles, R. B., Diniz, T. C., Costa Pinto, T. C., de Oliveira Júnior, R. G., Gama E Silva, M., de Lavor, É. M., … da Silva Almeida, J. (2018). Flavonoids as Therapeutic Agents in Alzheimer’s and Parkinson’s Diseases: A Systematic Review of Preclinical Evidences. Oxidative medicine and cellular longevity, 2018, 7043213. doi:10.1155/2018/7043213  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5971291/

The post Top 4 Rutin Benefits (Rutoside, Quercetin-3-O-rutinoside) – LiftMode (2019) appeared first on LiftMode Blog.

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What is GABA? (Gamma-Aminobutyric acid): Benefits, Side Effects, and Usage

GABA, or gamma-amino butyric acid, is an amino acid naturally produced in the brain. It acts as an inhibitory neurotransmitter or a hormone that is widely distributed in the central nervous system (CNS). Neurotransmitters are chemical messengers released in the body that modulate our mood.

GABA’s main function is to facilitate communication between brain cells. It plays an essential role in cognitive and physiological functions, most importantly it helps us calm down. [1] Increased GABA levels is known to help with sleep, digestion, relaxation and inflammation.

In this article, we will outline the function of GABA, its benefits and the ways to boost its activity! Fortunately, there are ways in which you can increase GABA levels naturally. Some of these include taking pure GABA extract, supplementing with herbs which impact GABA synthesis and trying out lifestyle practices like yoga and meditation. [2]

What is GABA and How Does it Work? 

GABA is widely distributed in the neurons of the cortex and is produced from the precursor glutamate via an enzyme called glutamate decarboxylase. The glutamate neurotransmitter has the opposite role of GABA. Its main function is to excite whereas GABA’s function is to calm down. When glutamate levels are too high, they automatically get converted to GABA to promote calm and balance in the body.

When there isn’t enough GABA serum in the brain, GABA sends chemical signals to the brain to initiate and hinder muscle contractions. This promotes feelings of calm and relaxation, reduces tension and enables smooth and fluid muscle movement. Studies have found low GABA activity to be linked to anxiety, depression, focus, and attention deficits. [3]

In the past, supplementing with GABA was considered ineffective due to its inability to cross the blood-brain barrier, but as discussed below, new research is proving the contrary. [4]

GABA – Uses and Benefits 

Scientists have just recently recognized the importance of this neurotransmitter. In fact, GABA is popularized for its ability to relieve symptoms of anxiety, inflammation, ADHD, insomnia, and premenstrual symptoms. That is why it is critical to maintaining balanced levels of GABA and glutamate in the brain. Here are a few of our top benefits and uses for GABA.

1. Relieves Stress

Studies have shown that GABA may be effective at reducing stress. GABA is a known inhibitory neurotransmitter, meaning it reduces nerve excitability and helps with stress.

Researchers believe there is a strong correlation between low GABA levels and mood disorders. One study from the Columbia University College of Physicians and Surgeons’ Department of Psychiatry found that patients with a family history of anxiety disorders or those afflicted by these conditions had reduced brain concentrations of GABA. Another study found panic attacks occurred more in individuals with obstructed GABA response. [5] [6]

In effect, many anti-depressants, sleep medications and anticonvulsants target GABA receptors due to its therapeutic properties.

2. Promotes Relaxation and Sleep

GABA extract substantially affects sleep quality and duration. By inhibiting neural excitability, GABA has been shown to reduce mental and physical stress and induce relaxation and sleep. [7] In one study, individuals with insomnia were found to have 30% lower levels of GABA compared to the control group. [8]

In another study, researchers gave mice a 100 mg/kg GABA extract from fermented rice to evaluate its effect on caffeine-induced sleep disturbance. Despite the presence of caffeine, the results showed that GABA offset the symptoms of insomnia without negatively affecting motor function. [9]

Even more, a 2015 study examined its effect on sleep latency. The findings indicated that supplementing with GABA helped the test subjects fall asleep 5 minutes faster than the control. [10] 

3. Boosts Immunity and Gut Health

Due to its calming effects, GABA has the potential to boost immune and gastrointestinal function. In fact, clinical trials on mice found GABA may regulate appetite and promote a healthy metabolism due to the abundance of GABA receptors in the gut. [11]

GABA is an important factor in the healthy functioning of the immune and endocrine systems. There is new research indicating GABA may be beneficial at reducing inflammation in patients with rheumatoid arthritis. Indeed, a review in the Journal of Neuroinflammation demonstrated that GABA could decrease the activity of neural pathways responsible for stimulating joint inflammation. [12]

4. Enhances Focus and Cognitive Function

Another one of GABA’s health benefits is its ability to improve focus and reduce symptoms in individuals with attention deficit disorder. ADHD causes short attention span, hyperactivity and impulsivity.

This theory was put to the test when scientists examined the GABA levels of children with and without ADHD. Those with ADHD had significantly reduced concentrations in the brain vs. the control group. Thus, we can hypothesize that raising the brain’s natural GABA levels may be great for focus and cognition. [13]

 

What is GABA as a supplement? 

Despite the disagreement on the ability of GABA to cross the blood-brain barrier (BBB), new research is showing that GABA may be absorbed by both the brain and the gut.

The blood-brain barrier is a selectively permeable membrane that keeps our blood and cerebrospinal fluid separate to let certain chemical substances in and keep some of the bad guys out. This barrier is essential as it protects the brain by blocking the entry of certain drugs or substances to cross over or lessen their effect.

What we do know about the BBB is that it contains transporters for GABA, but that GABA is removed at a much faster rate than when it enters. Despite these findings, research is now showing that the enteric nervous system, the group of neurons which control your gastrointestinal tract, contains GABA receptors and GABA molecules. [14]

GABA activity in the Brain

There are several ways to stimulate the release of GABA from the brain.  These include taking a pure GABA extract or supplementing with extracts which directly increase the brain’s GABA levels such as valerian root [15], ginseng, magnesium and L-theanine. Other known GABA promoters include practising yoga and meditation – this activates the parasympathetic/relaxation response.

If you are still undecided about GABA’s benefits, please refer to our product description for more information.

 

GABA Side Effects and Usage 

GABA is considered safe for most people and appropriate for daily intake making it a safe alternative for a sleeping aid. [16]

The recommended serving size for this supplement is 1000 mg, taken once to three times daily. Side effects may be experienced when taken in high doses. If you are pregnant or breastfeeding, avoid taking GABA as there isn’t enough information in this respect.

Further, if you are taking any medications or sleeping, please consult with your health care practitioner as it could interfere with these medications.

 

Conclusion: What is GABA?

In summary, we know this inhibitory neurotransmitter plays an essential role in our sleep and stress management. When GABA conversion becomes impaired, glutamate levels and thus neural activity becomes too elevated. As a result, GABA drops and consequently, anxiety and depression ensue.

Although there is much debate as to GABA’s ability to affect the brain, current evidence is showing it is highly effective at promoting restful sleep, reducing inflammation and boosting immunity.

 

Medical Disclaimer

---

Not intended to treat, diagnose, or cure any disease or ailment. Please read and fully understand the potential adverse effects before using this product. These statements have not been reviewed by the FDA and are not written by a medical professional. Please consult your doctor before using any supplements, especially if you have any medical conditions.

 

Murielle

Health Consultant, studying Health Sciences and Naturopathic Medicine Researched & written by Murielle and verified by the Liftmode.com Research Team

 

Citations and Supporting Literature:

[1] The Brain from Top to Bottom. Mcgill.ca Available online at https://thebrain.mcgill.ca/flash/i/i_01/i_01_m/i_01_m_ana/i_01_m_ana.html

[2] Petroff OA. GABA and glutamate in the human brain. Neuroscientist. 2002 Dec;8(6):562-73. Review. PubMed PMID: 12467378.

[3] GABA: Here’s How It Works In Your Brain + Why It’s So Important. Mindbodygreen.com  available online: https://www.mindbodygreen.com/articles/gaba-what-is-it

[4] Boonstra E, de Kleijn R, Colzato LS, Alkemade A, Forstmann BU, Nieuwenhuis S. Neurotransmitters as food supplements: the effects of GABA on brain and behavior. Frontiers in Psychology. 2015;6:1520.

[5] Goddard AW, Mason GF, Appel M, Rothman DL, Gueorguieva R, Behar KL, Krystal JH. Impaired GABA neuronal response to acute benzodiazepine administration in panic disorder. Am J Psychiatry. 2004 Dec;161(12):2186-93. PubMed PMID: 15569888.

[6] Kent JM, Mathew SJ, Gorman JM. Molecular targets in the treatment of anxiety. Biol Psychiatry. 2002 Nov 15;52(10):1008-30. Review. PubMed PMID: 12437941.

[7] Gottesmann C. GABA mechanisms and sleep. Neuroscience. 2002;111(2):231-9. Review. PubMed PMID: 11983310.

[8] Winkelman JW, Buxton OM, Jensen JE, Benson KL, O’Connor SP, Wang W, Renshaw PF. Reduced brain GABA in primary insomnia: preliminary data from 4T proton magnetic resonance spectroscopy (1H-MRS). Sleep. 2008 Nov;31(11):1499-506. PubMed PMID: 19014069; PubMed Central PMCID: PMC2579978.

[9]  Mabunga DF, Gonzales EL, Kim HJ, Choung SY. Treatment of GABA from Fermented Rice Germ Ameliorates Caffeine-Induced Sleep Disturbance in Mice. Biomol Ther(Seoul). 2015 May;23(3):268-74. doi: 10.4062/biomolther.2015.022. Epub 2015 May 1. PubMed PMID: 25995826; PubMed Central PMCID: PMC4428720.

[10] Yamatsu A, Yamashita Y, Maru I, Yang J, Tatsuzaki J, Kim M. The Improvement of Sleep by Oral Intake of GABA and Apocynum venetum Leaf Extract. J Nutr Sci Vitaminol (Tokyo). 2015;61(2):182-7. doi: 10.3177/jnsv.61.182. PubMed PMID:26052150.

[11] Delgado T. C. (2013). Glutamate and GABA in Appetite Regulation. Frontiers in endocrinology, 4, 103. doi:10.3389/fendo.2013.00103

[12] Kelley, J. M., Hughes, L. B., & Bridges, S. L., Jr (2008). Does gamma-aminobutyric acid (GABA) influence the development of chronic inflammation in rheumatoid arthritis?. Journal of neuroinflammation, 5, 1. doi:10.1186/1742-2094-5-1

[13] Edden RA, Crocetti D, Zhu H, Gilbert DL, Mostofsky SH. Reduced GABA concentration in attention-deficit/hyperactivity disorder. Arch Gen Psychiatry.2012 Jul;69(7):750-3. doi: 10.1001/archgenpsychiatry.2011.2280. PubMed PMID:22752239; PubMed Central PMCID: PMC3970207.

[14] Kakee, A., Takanaga, H., Terasaki, T., Naito, M., Tsuruo, T., and Sugiyama, Y. (2001). Efflux of a suppressive neurotransmitter, GABA, across the blood–brain barrier. J. Neurochem. 79, 110–118. doi: 10.1046/j.1471-4159.2001.00540.x

[15] Santos MS, Ferreira F, Cunha AP, Carvalho AP, Macedo T. An aqueous extract of valerian influences the transport of GABA in synaptosomes. Planta Med. 1994 Jun;60(3):278-9. PubMed PMID: 8073095.

[16] Yamatsu A et al, op., cit., 10

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The BEST Jet Lag Cure – Top 5 Supplements and Techniques

Do you frequently travel to other parts of the world? Have you ever suffered from jet lag?

In this article, we look at the top supplements for jet lag that every traveler should keep on them. We also explore some well-tested jet lag cures to help your body adjust to the new time zone as quickly as possible.

 

What is Jet Lag?

Jet lag refers to an unusual state of tiredness and fatigue felt when crossing over several time zones. [1]

Symptoms of jet lag can include difficulty falling asleep, insomnia, headaches, daytime drowsiness and fatigue, and anxiety. Your brain’s natural sleep-wake cycle ‘the circadian rhythm’ is regulated by ambient light (as well as eating and social habits). When your brain detects that the sun is going down, it releases hormones to start the process of relaxation for sleep. [2]

When you travel to a foreign destination several time zones away, the ambient lighting rhythm goes out of sync, and the circadian rhythm (internal clock) stops working properly.

As a result, two sections of neurons in your brain that are involved in regulating deep sleep and REM sleep go out of sync with one another.[3] These ‘neuron zones’ are located in the suprachiasmatic nucleus (SCN), just below the hypothalamus. Since they are out of sync, people with jet lag often find themselves waking up in the middle of the night, wide awake, or extremely tired by mid-afternoon.

Check Out Our Supplements for Jet Lag!

 

West to East is definitely worse!

Jet lag is almost always experienced to be worse when traveling from west to east. [4]

This is because your brain has less time to recover. Traveling from east to west also causes jet lag, but it is typically not as bad. Traveling from north to south or vice versa may disrupt your sleep pattern if you don’t sleep on the plane, but it doesn’t count as jet lag if you haven’t crossed over several time zones.

As you get older, the symptoms of jet lag tend to get worse. [5]

Recent studies have found that jet lag may also be more severe because of the very dry air in an airplane, which often causes mild dehydration during the flight. Also, air pressure changes in the plane can cause changes in your bloodstream’s oxygenation – similar to a mild form of altitude sickness.[6] [7]

Some of the effects of jet lag can be reduced by avoiding caffeine and alcohol on the flight, staying hydrated, and doing some small exercises on the plane.

In fact, some researchers have even recommended oxygenation therapy to older people, to counter the effects of air pressure change and reduce symptoms of jet lag! [7]

Best Jet Lag Cure Tips & Techniques to Improve Sleep

1.     Leave home rested and set your watch to the new local time zone as you fly

One of the most important ways to beat jet lag is to make sure that you are well rested when you get to your flight.

This is especially true for longer flights. Chances are, you won’t sleep very well on the plane and this can affect your immune system and your circadian rhythm.

Lack of sleep has a negative effect on your immune system [8], and you will be spending several hours crammed up with hundreds of people in a very small area – the chances of coming into contact with an airborne virus or bacteria are pretty high! So, don’t push it the days before your flight! You’ll be happy you didn’t when you avoid getting a cold at your new destination.

Another important tip for beating jet lag is to set your watch to the new time zone as you get onto the plane.

Especially for longer flights, this helps your brain to start adapting to the new time before you’ve even arrived. If possible, try to go to sleep at a reasonable hour (for the new time zone) while in the plane – even if that means staying up for a while and watching films!

 

2.     Go to sleep at a normal time in your new destination

When you arrive at your new destination it is very important to push through and go to sleep at a reasonable time.

If you arrive late in the night, try to go to sleep as soon as possible and to wake up at a normal time the next day. You’ll feel groggy, but if you can push through for that first day and then get to bed at a normal time, it will really help your body clock to reset! (Always aim to arrive in the afternoon, wherever possible).

If you aren’t able to sleep at all during the first night, then the best trick is to push through (- seriously!) the entire next day, and not get to bed before 8 PM.

It will be tough, and we definitely don’t recommend driving or making any big decisions on that day. However, if you go to sleep in the afternoon or early evening, you will most likely sleep for 7 – 9 hours straight and then wake up in the middle of the night.

If you really need to, you can take a power nap somewhere in the day (not longer than an hour), but make sure that you get up afterward! A bit of tough love can go a long way to cure jet lag.

 

3.     Do some exercise and get some sunshine!

Does your hotel have a gym? Are you in a tropical paradise? Get active and get some sunshine!

Sunshine is recommended is because it helps your body to produce vitamin D, which is vital for good sleep! [9] Spending a groggy day basking in the sun? It could be a lot worse! Plus, you’re beating jet lag while you’re at it!

If you’re in a cold climate, you could still go to the pharmacy and pick up a vitamin D supplement. While you’re at it – vitamin B12 is also great for jet lag, by improving your energy levels during the day.[10]

 

If there’s no sunshine, at least try to do a little exercise – the science is very clear on how this helps you to sleep.

Exercise is great for beating jet lag since the endorphins released help you feel more calm and relaxed, and will make it easier for you to fall asleep. Studies have shown that 30 – 90 minutes exercise can dramatically improve your sleep, while also reducing stress and anxiety and lifting your mood.[11]

 

4.     Avoid caffeine!

Did you know that caffeine has a 5-6 hour half-life?[12] This means that, up to 6 hours after drinking a coffee, the level of caffeine in your bloodstream is only half of what it was right after drinking the coffee!

Caffeine binds to adenosine receptors in your brain and prevents the correct compound from binding there – reducing the feeling of fatigue.[13] When considering jet lag, it is very important to make sure you time your coffee correctly.

If you are sensitive to caffeine – like many people are – try to avoid drinking any coffee at all, especially during your first day or two in town. If you must have caffeine, make sure that you don’t drink any coffee up to 6 hours before your desired bedtime.

 

5.     Planning on watching a film before bed? Think again!

We recommend avoiding all lit screens up to 1 hour before bed. Studies have shown that the white light behind your laptop or phone screen can negatively affect your sleep by ‘tricking’ receptors in your brain to think that it is still daytime.[14]

While this has been overcome somewhat with the ‘nightshift’ function on many phones and computers today (turns the light a warmer red during the evening time), the effect is still there – and especially so when you’re staring at a phone screen in the dark.

 

Pick up a book if you can. Within minutes, you’ll notice how tired you are! You can also time this with your jet lag supplement stack for the evening.

As you put your phone away for the night (putting it on ‘fight mode’ really helps!), pack your laptop away, and take out a book or journal, this is the perfect time to remember to take your supplements for jet lag! An hour later, you should be fast asleep with your body clock rapidly adjusting to the new time zone!

Check Out Our Supplements for Jet Lag!

Top 5 Best Supplements for Jet Lag

1.     Melatonin

Melatonin is definitely the best-known supplement for combatting jet lag. It is the hormone responsible for regulating the circadian rhythm in your brain.[15]

As ambient light starts to fade, melatonin is released by the pineal gland – a small gland in the center of your brain – which triggers physiological changes in your body, and the release of even more calming and sleep-promoting hormones.

Studies have shown that a serving size of 0.5 – 5 mg is ideal for combatting the effects of jet lag and promoting healthy sleep.[16] Servings greater than 5 mg do not appear to be any more effective and may produce side effects like grogginess the following day.

Melatonin is the one key supplement for jet lag that all travelers should keep with them! Effects may be improved if you start taking Melatonin 1 -2 days prior to travel, and for a few days after arriving.

 

2.     Oleamide

Oleamide is less known than Melatonin but is also highly effective at improving sleep quality.[17] It is also a sleep-promoting compound produced in the brain.

Oleamide is ideal for people who cannot take Melatonin supplements (either due to sensitivity or because of regulations – for example, flight attendants and pilots). It is especially good for promoting healthy sleep – researchers have found that after just a few hours of sleep deprivation, the levels of Oleamide in the brain increase by up to 4 times! [18]

The recommended serving size is around 50 – 200 mg, based primarily on animal studies. Anecdotal reports tend to support this serving size, but there is still a need for further studies with human participants.

Oleamide’s mechanism of action works by increasing signaling through the GABA receptor system and improving serotonin levels. GABA is your body’s natural ‘depressant’ neurotransmitter and it helps reduce signals from the central nervous system (CNS), which is great for sleep!

 

3.     Vitamin D

Many medical professionals consider Vitamin D to be an essential supplement for combatting jet lag. [19]

Numerous studies have shown a clear link between sleep problems and vitamin D deficiency.[20] And if you live in the northern hemisphere, you will likely have low levels of vitamin D for at least 4 months of the year.[21]

Improving your Vitamin D intake can help improve the quality of your sleep and is a good jet lag cure. It is also effective at supporting a healthy immune system, which is important when traveling to foreign places and with a lack of sleep.

If you are traveling to a sunny destination, you can skip taking a vitamin D supplement – around one hour in the sun will replenish your vitamin D levels, and you’ll definitely notice how it will help you to sleep better! Just remember to pack your sunscreen!

 

4.     Supplement Combos: LiftMode Sleep Stack

LiftMode’s Sleep Stack capsules are specially designed to promote healthy sleep using four ingredients: Melatonin, L-THP, Oleamide, and Vitamin C. 

We’ve already looked at the benefits of Melatonin and Oleamide for jet lag. L-Tetrahydropalmatine (L-THP; Corydalis yanhusuo extract) is a herbal extract has been used in Traditional Chinese Medicine for hundreds of years as a sleep remedy to improve relaxation and promote a calm state of mind.[22]

L-THP may also reduce stress and improve mood, both of which are important factors for combatting jet lag and improving your quality of sleep.

Vitamin C is an essential vitamin with literally hundreds of functions in your body! Studies have found that it may reduce stress while supporting a strong immune system and healthy skin. Vitamin C also helps with the absorption and uptake of several supplements.[23]

Overall, a supplement stack may be more beneficial than a single supplement. By combining the best features of the top supplements for jet lag, we may be one step closer to a jet lag cure!

 

5.     Cannabidiol (CBD) Oil

Cannabidiol (CBD) is a non-psychoactive extract from hemp plants (Cannabis sativa plants with < 0.3 % THC content).

CBD has a wide variety of health benefits which range from relaxation and stress reduction to promoting healthy skin and a healthy brain.[24] CBD’s popularity has grown exponentially since regulations in the US allowed for growing hemp plants and producing Cannabis-derived products.

CBD helps to reduce stress and to calm the thoughts in your brain, which usually interrupt sleep.[25]

It is totally non-psychoactive and has an extremely low toxicity profile (considered to be very safe). You can also find CBD oil blends that are specifically designed to improve sleep, especially those using crude CBD extract with a greater concentration of additional cannabinoids, oils, and terpenes that work synergistically.

 

WARNING: Make sure that you check the legal status of CBD products in the destination country before traveling with CBD. Most of Europe is safe, but other countries, especially in Asia, may have very harsh rules.

Check Out Our Supplements for Jet Lag!

 

Summary

Jet lag involves difficulty sleeping and adjusting to new body clock rhythms after traveling through multiple time zones.  The effects of jet lag are typically worse when traveling from West to East and get worse as you get older.
The effects can be mitigated through a variety of techniques:

• Aim to arrive in the afternoon
• Rest well before you travel
• Stay hydrated on the plane
• Set your clock to the new time zone as you get on the plane
• Do exercises on the plane
• Make sure that you sleep at a reasonable time in the new destination

 

There are also a few essential supplements for jet lag:

• Melatonin – the body clock regulator
• Oleamide – an endogenous sleep-promoting compound
• Vitamin D – essential for good sleep and a healthy immune system
• LiftMode’s Sleep Stack – specially designed to support healthy sleep
• CBD Oil – great for relaxation and calm, may not be legal for travel to all destinations.

 

Citations and Supporting Literature:

[1] Herxheimer A. (2014). Jet lag. BMJ clinical evidence, 2014, 2303.

[2] Ambesh, P., Shetty, V., Ambesh, S., Gupta, S. S., Kamholz, S., & Wolf, L. (2018). Jet lag: Heuristics and therapeutics. Journal of family medicine and primary care, 7(3), 507–510. doi:10.4103/jfmpc.jfmpc_220_17

[3] Lee, M. L., Swanson, B. E., & de la Iglesia, H. O. (2009). Circadian timing of REM sleep is coupled to an oscillator within the dorsomedial suprachiasmatic nucleus. Current biology : CB, 19(10), 848–852. doi:10.1016/j.cub.2009.03.051

[4] FOWLER, P. M., KNEZ, W., CROWCROFT, S., MENDHAM, A. E., MILLER, J., SARGENT, C., … DUFFIELD, R. (2017). Greater Effect of East versus West Travel on Jet Lag, Sleep, and Team Sport Performance. Medicine & Science in Sports & Exercise, 49(12), 2548–2561. doi:10.1249/mss.0000000000001374

[5] Monk, T. H., Buysse, D. J., Reynolds, C. F. 3rd, Kupfer, D. J. (1993). Inducing jet lag in older people: adjusting to a 6-hour phase advance in routine. Exp Gerontol 28(2):119-33.

[6] Muhm, J. M., Rock, P. B., McMullin, D. L., Jones, S. P., Lu, I. L., Eilers, K. D., … McMullen, A. (2007). Effect of Aircraft-Cabin Altitude on Passenger Discomfort. New England Journal of Medicine, 357(1), 18–27. doi:10.1056/nejmoa062770

[7] Adamovich, Y., Ladeuix, B., Golik, M., Koeners, M. P., & Asher, G. (2017). Rhythmic Oxygen Levels Reset Circadian Clocks through HIF1α. Cell Metabolism, 25(1), 93–101. doi:10.1016/j.cmet.2016.09.014

[8] Besedovsky, L., Lange, T., & Born, J. (2012). Sleep and immune function. Pflugers Archiv : European journal of physiology, 463(1), 121–137. doi:10.1007/s00424-011-1044-0

[9] Sahakyan, G. (2018). The role of Vitamin D in treatment of Chronic Insomnia with Melatonin (P5.320). Neurology,  90(15).

[10] Mayer, G., Kröger, M., Meier-Ewert, K. (1996) Effects of vitamin B12 on performance and circadian rhythm in normal subjects. Neuropsychopharmacology. 15(5):456-64.

[11] Dolezal, B. A., Neufeld, E. V., Boland, D. M., Martin, J. L., & Cooper, C. B. (2017). Interrelationship between Sleep and Exercise: A Systematic Review. Advances in preventive medicine, 2017, 1364387. doi:10.1155/2017/1364387

[12] Institute of Medicine (US) Committee on Military Nutrition Research. (2001).  Caffeine for the Sustainment of Mental Task Performance: Formulations for Military Operations. Washington (DC): National Academies Press (US); Chapter 2: Pharmacology of Caffeine. Available from: https://www.ncbi.nlm.nih.gov/books/NBK223808/

[13] Ribeiro, J. A., & Sebastião, A. M. (2010). Caffeine and Adenosine. Journal of Alzheimer’s Disease, 20(s1), S3–S15. doi:10.3233/jad-2010-1379

[14] Fuller, C., Lehman, E., Hicks, S., & Novick, M. B. (2017). Bedtime Use of Technology and Associated Sleep Problems in Children. Global pediatric health, 4, 2333794X17736972. doi:10.1177/2333794X17736972

[15] Ferracioli-Oda, E., Qawasmi, A., & Bloch, M. H. (2013). Meta-Analysis: Melatonin for the Treatment of Primary Sleep Disorders. PLoS ONE, 8(5), e63773. doi:10.1371/journal.pone.0063773

[16] Herxheimer, A., & Petrie, K. J. (2002). Melatonin for the prevention and treatment of jet lag. Cochrane Database of Systematic Reviews. doi:10.1002/14651858.cd001520

[17] Boger, D. L., Henriksen, S. J., Cravatt, B. F. (1998). Oleamide: an endogenous sleep-inducing lipid and prototypical member of a new class of biological signaling molecules. Curr Pharm Des, 4(4):303-14. Review.

[18] Mendelson, W. (2001). The Hypnotic Actions of the Fatty Acid Amide, Oleamide. Neuropsychopharmacology, 25(5), S36–S39. doi:10.1016/s0893-133x(01)00341-4

[19] Potter, G. D., Skene, D. J., Arendt, J., Cade, J. E., Grant, P. J., & Hardie, L. J. (2016). Circadian Rhythm and Sleep Disruption: Causes, Metabolic Consequences, and Countermeasures. Endocrine reviews, 37(6), 584–608. doi:10.1210/er.2016-1083

[20] Gao, Q., Kou, T., Zhuang, B., Ren, Y., Dong, X., & Wang, Q. (2018). The Association between Vitamin D Deficiency and Sleep Disorders: A Systematic Review and Meta-Analysis. Nutrients, 10(10), 1395. doi:10.3390/nu10101395

[21] Wacker, M., & Holick, M. F. (2013). Sunlight and Vitamin D: A global perspective for health. Dermato-endocrinology, 5(1), 51–108. doi:10.4161/derm.24494

[22] Hassan, H. E., Kelly, D., Honick, M., Shukla, S., Ibrahim, A., Gorelick, D. A., … Wang, J. B. (2017). Pharmacokinetics and Safety Assessment of l-Tetrahydropalmatine in Cocaine Users: A Randomized, Double-Blind, Placebo-Controlled Study. Journal of clinical pharmacology, 57(2), 151–160. doi:10.1002/jcph.789

[23] de Oliveira, I. J., de Souza, V. V., Motta, V., Da-Silva, S. L. (2015) Effects of Oral Vitamin C Supplementation on Anxiety in Students: A Double-Blind, Randomized, Placebo-Controlled Trial. Pak J Biol Sci; 18(1):11-8.

[24] Pamplona, F. A., da Silva, L. R., & Coan, A. C. (2018). Potential Clinical Benefits of CBD-Rich Cannabis Extracts Over Purified CBD in Treatment-Resistant Epilepsy: Observational Data Meta-analysis. Frontiers in neurology, 9, 759. doi:10.3389/fneur.2018.00759

[25] Shannon, S., Lewis, N., Lee, H., & Hughes, S. (2019). Cannabidiol in Anxiety and Sleep: A Large Case Series. The Permanente journal, 23, 18–041. doi:10.7812/TPP/18-041

 

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