Nutrition information -add your links here...

[Prairie Fairy]

Hi -

With all the newbies - there have been a blue million questions on nutrition and recovering from AL just in the past 48 hours.

Each of us has different issues with what we need and how we respond. AND CAVEAT - TRUST ME ON THIS ONE - I am NOT a medical doctor and I DON'T play one on TV either.

So - I am not going to post on any that I'm not currently using or familiar with. I'm asking that if I missed any - pop them into the thread. If I missed a key detail - pop them into the thread. If there are additional links to stories/articles/items of interest in journals that might also belong here - pop them in here.

Let's turn this thread into a big ole' pile of nutrition/get better information for folks new to MWO to dig through and find what they need...K?

I'm going to do a sub header on each - just to make it simpler to copy and print just what people need as they go...so if you are online and wondering...what the heck is taking so long - I'm working as I go...

[Prairie Fairy]

Nutrition information -add your links here...

B - Vitamins (Welcome to Yellow Pee and Recovering Brains)

From LiveStrong:

Recovering alcoholics face many challenges, both mental and physical. As you recover from alcoholism, your body may feel the effects of changes you experienced during alcohol abuse. These changes may include how your organs functioned, how your body metabolized nutrients and how your mental processes worked. A healthy diet not only allows your body to function properly but also helps you in the healing process as you recover. Vitamin deficiency is a common side effect of alcoholism. Including B-complex vitamins -- a combination of B vitamins including thiamine, folate, B-6 and B12 -- in your diet will help treat any deficiencies and promote future health. Consult with your health-care provider before adding vitamin supplements to your diet.

Thiamine
Alcoholics may develop a disorder known as Wernicke-Korsakoff syndrome. This condition results from a deficiency of the B vitamin thiamine. Thiamine helps you metabolize carbohydrates, keeps your electrolytes in balance and maintains healthy muscle and nerve cells in your body. Your body depletes thiamine quickly, so you must include it in your diet every day. Deficiency leading to Wernicke-Korsakoff syndrome may cause severe damage to the tissues of your brain, leading to difficulties with coordination, vision and memory. Thiamine injections may help reverse these symptoms, while a less severe deficiency may benefit from foods high in thiamine, such as beef, nuts, grains and milk.


Folate
Folate, also called folic acid, is a B vitamin necessary for metabolism of proteins and for DNA synthesis. Leafy green vegetables, citrus fruits, fortified cereals and legumes are all rich in folate. A diet low in folate, common with alcoholics, may lead to a deficiency of this vitamin. Alcohol abuse may also interfere with the absorption of folate even if your diet contains a sufficient quantity. Dietary folate is particularly important if you are a pregnant recovering alcoholic, because low levels of this vitamin are linked to the birth defect spina bifida. Consuming foods high in folate helps you recover from a deficiency brought on by alcoholism.

Vitamin B-6
Vitamin B-6 functions to keep your red blood cells healthy. Also known as pyridoxine, vitamin B-6 serves as a co-factor for many enzymes in your body and helps keep your immune and nervous systems in good working order. Meat, fish, fortified cereals and beans all supply significant vitamin B-6 to your diet. Alcoholism may promote a deficiency of this vitamin not only because your diet may be lacking in this nutrient but also because alcohol degrades vitamin B-6 within your body. Regular intake of foods rich in this vitamin helps you reverse a vitamin B-6 deficiency.

Vitamin B-12
Vitamin B-12 deficiency is uncommon in the United States, according to the National Institutes of Health. However, diets severely lacking in nutrients, as is common with alcoholics, may lead to a deficiency of this vitamin. Vitamin B-12 is abundant in animal sources of protein, including meat, seafood, milk products and eggs. Adding these whole-food sources of vitamin B-12 assists you in recovering from a deficiency brought on by prior alcohol abuse.

Read more: B-complex Vitamins For Recovering Alcoholics | LIVESTRONG.COM

From Sober Recovery:Many alcoholics are deficient in B vitamins, including vitamin B3. John Cleary, M.D., observed that some alcoholics spontaneously stopped drinking in association with taking niacin supplements (niacin is a form of vitamin B3). Cleary concluded that alcoholism might be a manifestation of niacin deficiency in some people and recommended that alcoholics consider supplementation with 500 mg of niacin per day. 4 Without specifying the amount of niacin used, Cleary's preliminary research findings suggested that niacin supplementation helped wean some alcoholics away from alcohol. 5 Activated vitamin B3 used intravenously has also helped alcoholics quit drinking. 6 Niacinamide-a safer form of the same vitamin-might have similar actions and has been reported to improve alcohol metabolism in animals. 7

Deficiencies of other B-complex vitamins are common with chronic alcohol use. 8 The situation is exacerbated by the fact that alcoholics have an increased need for B vitamins. 9 It is possible that successful treatment of B-complex vitamin deficiencies may actually reduce alcohol cravings, because animals crave alcohol when fed a B-complex-deficient diet. 10 Many doctors recommend 100 mg of B-complex vitamins per day.

[Prairie Fairy]

Nutrition information -add your links here...

L-Glutamine - Craving's Little Helper

From Orthomolecular.org
L-Glutamine (2000 or 3000 mg). L-Glutamine is an amino acid that decreases physiological cravings for alcohol. It is one the two primary energy providers that burn glycogen to provide fuel to the brain and stimulates many neurofunctions. L- Glutamine is naturally produced in the liver and kidneys. Alcohol harms the kidneys and liver, thus supplementation is vital (concurrently reducing cravings for sugar and alcohol).

From the Way Up Newsletter:STABILIZES BLOOD SUGAR & DECREASES ALCOHOL CRAVINGS

Glutamine does this by several mechanisms. When the blood sugar is low, Glutamine suppresses insulin to stop the further decline of the sugar levels. It also stimulates glycogen (a stored form of glucose) to be released to help increase the blood sugar to normal levels.

Further, Glutamine is a glycogenic amino acid which means it can convert to sugar for energy production, a process called gluconeogenesis. It is the most important such substance.
These blood sugar stabilizing effects may partially explain why it decreases alcohol cravings, as well as sugar cravings. In studies with alcoholics, 2000-3000 mg 3 times daily decreased the desire to drink, decreased anxiety, & improved sleep. It works best given between meals. Has been used for this purpose in daily doses from 6000-15,000 mg in 3 divided doses. Use upon arising, mid-morning & mid-afternoon between meals.

Giving Glutamine to rats decreased their voluntary alcohol consumption by 34%. When the Glutamine was stopped, their alcohol consumption returned to baseline levels.

Additionally, Glutamine supports pancreatic growth & function, increases the production of pancreatic enzymes, increases pancreatic weight, DNA, & protein content. This would also stabilize blood sugar & indirectly improve overall nutritional status..

Prairie's NOTE: I just found a chewie of Glutamine tonight at GNC stores called "RapidDrive Glutamine 2500 Power Chews" in Grape Berry. It tastes almost like a really super tart starburst (kind of gritty) - but it's 2500mg of seriously micronized, easily absorbed Glutamine. 60 ct. to a bag - $14.99 per bag - so if you are aiming at 5,000 mg per day - a 30 day supply. Totally portable. Worked super duper fast...


EDITED TO ADD MY MOST EFFECTIVE L-GLUT yet for absolutely SLAUGTERING cravingings.

Several people had mentioned on another thread how much more effective the micronized powder was - even over regular powder - which was still superior to caplets - as both hit the blood stream lickety-split. I had an URGENT reason to buy some yesterday as I got a last minute invite to go out with drinking buddies to drinks/dinner with no supplements on me. Into the weight lifter section - where that's what they had - micronized powder. Mixed with fruit water in the parking lot and this was far, far superior to all other L-Gluts at stomping out cravings and it didn't taste terrible. Texture was weird - but that or an AF night or a dead relationship? F* the texture. I am in.

Best L-Glut ever - believe there a bunch of brands - key is weight lifter section of the store - and micronized. Good Luck!!!

[available]

Nutrition information -add your links here...

Thanks for all the infor PF, much appreciated as i get lazy about looking up things and well if you can do it for me, why not i say! how many days for you now lovely?

[Prairie Fairy]

Nutrition information -add your links here...

GABA - Chill out DUDE - ONLY if AF - no TOUCH if drinking...capeche?

From E-How:
What is Gamma-Aminobutryic Acid?
GABA is an amino acid that affects your central nervous system. Gamma aminobutyric acid works with vitamin B6 to inhibit message transmissions to neurons in your brain. The levels of GABA in your brain help control the firing of nerve cells, decrease the possibility of seizures and control muscle spasms.

In Alcoholism: The Cause & The Cure, Genita Petralli explains that GABA is an inhibitory neurotransmitter that mediates effects of alcohol. Ingesting excessive amounts of alcohol can alter your brain chemicals and increase the amount of GABA in your brain; GABA is a neurotransmitter that controls your impulses. Alcohol withdrawal can cause GABA levels to drop substantially. The alcoholic will begin to crave alcohol as the effects of withdrawal set in because of the chemical changes in the brain and body.

In Addictions: A Comprehensive Guidebook, authors Barbara S. McCrady and Elizabeth E. Epstein explain that alcohol consumption increases GABA levels and that GABA levels decrease when alcohol consumption suddenly ceases. They also explain that when GABA levels increase in your brain, they have a sedating effect. When the levels are decreased dramatically, the reduced levels can be associated with withdrawal symptoms, and in severe instances, low GABA levels are associated with seizures.

Gamma-Aminobutyric Acid Consumption
Take GABA supplements to alleviate alcohol withdrawal symptoms and to help rebalance GABA levels in your brain. Consume 750 mg capsules of GABA two times a day to naturally increase your GABA levels. GABA supplements are offered over the counter and can be purchased online or in local drug stores; this supplement is relatively inexpensive to purchase.

Do not use GABA supplements if you are still drinking, because alcohol consumption naturally increases the levels of GABA in your brain. Also, stop taking GABA if you relapse and start drinking again. Using GABA supplements alone will not be truly beneficial to you if you are an alcoholic, and you should seek out therapeutic methods of treatment for alcoholism if you want to successfully learn how to manage the condition.



Read more: GABA for the Treatment of Alcoholism | eHow.com GABA for the Treatment of Alcoholism | eHow.com

[Prairie Fairy]

Nutrition information -add your links here...

available;1209266 wrote: Thanks for all the infor PF, much appreciated as i get lazy about looking up things and well if you can do it for me, why not i say! how many days for you now lovely?

Der....let me count....just dusted day 20....

[Prairie Fairy]

Nutrition information -add your links here...

Amino Acids - It's an acid trip that makes your brain feel GOOD

From E-How - references our old friends GABA and Glutamine - which are also Amino's but introduces some new friends...


Amino Acids for Alcoholics, Part 1
Protein is often lacking in alcoholics and it is recommended that you improve your protein intake or take an amino acid supplement immediately to improve your body's health. It is recommended to continue this concentration on protein or supplementation for several months to help the body get back into sync. The amino acid L-Gluatmine can help to restore levels of Gamma-amino butyric acid (GABA) to the body, as GABA is the source of fuel for the entire brain. When there is a lack of L-Glutamine the symptoms include hypoglycemia, mood swings and stress, and the proper amount can lead to normal blood sugar and mood levels, plus a natural resistance to stress and cravings. GABA itself can also be found in amino acid supplements and protein sources. GABA can help to promote relaxation and calmness. These two amino acids when combined with a B-complex vitamin and kudzu vine extracts can help with strong withdrawal and craving symptoms.

Amino Acids, Part 2
N-acetylcysteine (NAC) is an amino acid that can be used in the detoxification process when combined with herbs like milk thistle, and the phospholipid phosphatidylcholine. D-phenylalanine can help with the restoration of endorphins in the brain and can limit craving, mild depression and improve energy and focus. L-Phenylalanine improves the levels of norepinephrine and dopamine in the brain and has been used to help many different addictions including alcohol. This amino acid is also helpful for improving depression, craving and mental focus. L-Tryptophan improves serotonin levels and when it's lacking it can lead to low self esteem, irritability, sleep problems and rage. As it is reintroduced into the system, it can improve appetite, mood and sleep disorders. Not only do these amino acids help with regulating hormone levels, but they will also act on building up lost muscle and attempting to regenerate the liver

Prairie's Note - You can Complete Amino Acid Profile soft gels at almost any good vitamin store/sports nutrition center. Some also include Vitamin E or B6 to increase uptake. There are varying articles out on the web that says taking a complete amino supplement between meals and a B supplement with your morning/lunch meal - should potentiate each other - and more rapidly improve mood/stress tolerance. But hey - it's the web - and every thing under the sun is on the web.

Read more: Treatments for Alcoholics With Nutrients & Amino Acids | eHow.com Treatments for Alcoholics With Nutrients & Amino Acids | eHow.com

[Prairie Fairy]

Nutrition information -add your links here...

Taurine - Skinny up your liver (and if modding - limit the hang-over)

From the BBC:
The ultimate hangover cure?
By Becky McCall


Alcohol sales go through the roof at this time of year, as do those of supposed hangover cures. But the holy grail for revellers is a panacea that prevents damage in the first place - could taurine be the answer?

'Tis the season for hangovers. Over the Christmas and New Year period, beer sales peak at almost 4 million barrels and unsurprisingly, sales of aspirin, Paracetamol and other alleged hangover remedies follow suit.

But there is a substance that may prevent damage being done to a drinker's body in the first place. Taurine has long been used in household goods, but has shot to prominence as the ingredient that adds kick to energy drinks such as Red Bull or Lipovitan. It is also found naturally at lower levels in seafood and is manufactured by our bodies.

The safety of this colourless, crystalline substance in combination with caffeine - as it is in energy drinks - has been the subject of much controversy. After the launch of Red Bull, there were reports that three people in Sweden died after drinking it, although a definitive link has not been proven.

Erring on the side of caution, the Swedish National Food Administration issued a warning advising consumers to avoid drinking it with alcohol or after heavy exercise. France banned it, Norway classified it as a medicine and for a long time it was only available in pharmacies in Japan.

But scientists studying the effects of taurine on liver toxicity beg to differ. Researchers at the University of London's School of Pharmacy say taurine can reverse the liver damage caused by alcoholism or even a heavy night's drinking.

Damage limitation

When we drink to excess, fat builds up in the liver, causing it to swell and reducing blood flow to this organ so vital in breaking down the toxins alcohol. Even one night's over-indulgence can cause fat to accumulate.


We are drinking more, and more in single sittings
But some studies have found that taurine not only prevents this, it can reverse it. At about the same time as Red Bull and vodka became a popular tipple in the UK, toxicologist Professor John Timbrell was investigating how taurine can protect the body.

"It plays a role in digestion and the nervous system, amongst other things, and has been used to treat heart failure and diabetes. We make it naturally but cats would be severely ill without it in their diets because they cannot manufacture it themselves," he says.

To see whether it could also protect the liver, his team gave rats alcohol and taurine for a month, and found that it prevented fat build-up in the liver. Even more surprisingly, when given to rats after they had drunk alcohol, taurine continued to reverse the liver damage.

"According to our study findings, it is possible that adding taurine to alcohol during drinking could help to minimise liver damage and ward off a hangover, although we need to carry out further studies to confirm the effect in humans," he says.

Scientists in Ireland found a similar effect in children suffering from fatty liver due to obesity.

The next step researchers hope to take is to trial taurine in the many livers discarded because they are too damaged for donation - but there is resistance from funding authorities who feel that such work may encourage irresponsible alcohol consumption.

Good cheer

The hope is that taurine might eventually be used to treat alcohol-related problems. Professor Chris Day, specialist in liver medicine at the University of Newcastle upon Tyne, often treats fatty liver patients. The condition is increasingly common due to binge drinking and to the rise in obesity - he estimates it affects about one-fifth of the population.


Sore heads all round
"It slows down the functioning of the liver and if left untreated could eventually lead to cirrhosis, liver failure or liver cancer. About 6% of alcoholics die from these problems," he says.

Short of advising patients to abstain from alcohol and lose weight, there is little else that a doctor can do to treat fatty liver. Taurine would be the first treatment of its kind, if proven to be effective in humans. In fact, the trial on obese children found taurine to be effective in treating fatty liver irrespective of whether the children lost weight.

The results are encouraging for those keen to minimise the harm the festive season inflicts. And when it comes to damage limitation, perhaps a taurine-rich energy drink might be just the thing with which to toast the New Year.

[Prairie Fairy]

Nutrition information -add your links here...

That's it - I'm out. I'm falling asleep.

It's a start. Anyone else can feel free to pile on...

[FreeFly]

Nutrition information -add your links here...

Prairie - seriously, bless you for taking the time out to do this. Very much appreciated. Large pat on the back coming your way for 20 days too

[patrice]

Nutrition information -add your links here...

PF, thanks so much for this info - its just great and good on you for 20 days

Patrice

[BlondeAFAmbition]

Nutrition information -add your links here...

Hi PF, this is awesome...all this nutritional info in one place is very helpful. Thank you for taking the time and energy to post this. I have heard these vitamins/amino acids, etc., mentioned several times here but never got down to the scientific reasons why they are recommended and actually work to help ward off cravings, so this was a great read. Thanks hon!

[Prairie Fairy]

Nutrition information -add your links here...

Milk Thistle/Dandelion - not just weeds in the yard...

University Of Maryland medical system:

Milk thistle (Silybum marianum) -- Milk thistle is often used to treat liver problems, and some studies looking at milk thistle to treat alcoholic liver disease have found significant improvements in liver function. People with the mildest form of alcohol related liver damage seem to improve the most. Milk thistle is less effective for those with severe liver disease such as cirrhosis, which is characterized by scarring and permanent, irreversible damage to the liver. However, there are no studies looking at whether milk thistle is useful for alcohol withdrawal.

Dandelion (Taraxacum officinale) -- Dandelion is used traditionally for liver related problems, although there is evidence that it helps alcohol withdrawal symptoms. It is often combined with milk thistle.

Prairie's note: there is a supplement called Super Thislyn that has both in it at once - in case it helps.

[available]

Nutrition information -add your links here...

oh PF very proud of you and congrats on 20 days. you are an inspiration and i need it at the moment.

[Prairie Fairy]

Nutrition information -add your links here...

Fish Oil - One Fish, Two Fish, Red Fish, Blue Fish

From Addiction Magazine

The newest non-medical treatment for alcoholism could be found in the seas ? fish oil. Long praised for alleged health improvements and mental health benefits, researchers believe a recent study indicates that the omega 3 fatty acids found in fish oil can help people suffering from alcoholism by lessening their cravings to drink.

The study, conducted by researchers at the Indiana University School of Medicine, was made by accident when researchers were exploring fish oil as a treatment for patients with bipolar disorder. They found that DHA, a fatty acid and the key make-up of fish oil, helped mice with bipolar disorder to control their symptoms, warding off depression and bouts of mania even when under stress.

While not a planned outcome for the study, researchers said in a Daily Mail article that when the mice were given fish oil, their desires for alcohol were also lessened. The mice had been shown to crave and enjoy alcohol, researchers said, but those receiving the DHA didn?t drink as much. The same was true for rats who had grown accustomed to alcohol consumption.

Researchers concluded that diets high in omega 3 fatty acids may not only improve the symptoms of bipolar disorder, or help prevent it, but that they may also have an impact on patients with alcoholism.

Previous studies on omega 3 fatty acids have indicated the substance can improve symptoms of ADHD, arthritis, depression and heart disease. DHA and other omega 3 fatty acids are commonly found in salmon, caviar, sardines, mackerel and flaxseed oil. Further research is planned on omega 3 fatty acids and alcoholism.