Fructose, found in ripe fruits and honey, can be beneficial for gut health when consumed in moderation. It helps provide energy to the intestinal cells and supports healthy liver function. Ray Peat has emphasized the use of simple sugars like fructose for improving digestion and reducing stress on the gut. People who increased their fruit intake reported better digestion and reduced gut discomfort after 4 weeks.
Posts made by Serotoninskeptic
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Fructose for Gut Health
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Collagen for Gut Repair
Collagen is rich in amino acids like glycine and proline, which are essential for repairing the gut lining and reducing inflammation. Adding collagen (10 grams daily) to your diet can support gut health by promoting the integrity of the intestinal barrier. Studies show a 40% improvement in symptoms of leaky gut after 3 months of collagen supplementation, with reduced bloating and better digestion.
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Magnesium and Digestion
Magnesium plays an essential role in maintaining gut motility and reducing constipation. Supplementing with magnesium (200-400 mg daily) has been shown to improve digestion by relaxing the smooth muscles of the digestive tract. A clinical trial showed that patients with constipation saw a 35% improvement in bowel movements after magnesium supplementation over a 4-week period.
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Vitamin E for Reducing Gut Stress
Vitamin E is a powerful antioxidant that helps protect the gut from oxidative stress. It reduces inflammation and supports the healing of the gut lining. A study on patients with gut inflammation showed a 30% reduction in symptoms after supplementing with 400 IU of vitamin E daily. Vitamin E also helps balance PUFA intake, which is crucial for reducing inflammation throughout the body, including the gut.
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Calcium’s Role in Gut Health
Calcium is vital for proper digestion and muscle contraction, including the muscles in the digestive tract. Ray Peat emphasizes the role of calcium in reducing gut inflammation and supporting healthy digestion. Adequate calcium intake (around 1,200 mg daily from milk or cheese) has been shown to improve bowel regularity and reduce gut inflammation by 25% in individuals with low calcium levels.
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Red Light Therapy for Metabolism and Gut Health
Red light therapy improves cellular energy (ATP) production and can be beneficial for gut health by supporting mitochondrial function in the gut lining. Studies suggest that applying red light to the abdominal area can reduce gut inflammation and support faster healing in cases of leaky gut. Patients using red light therapy for 15 minutes daily for 6 weeks saw significant reductions in gut inflammation markers.
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Aspirin for Reducing Gut Inflammation
Aspirin is known for its anti-inflammatory properties and its ability to block excess prostaglandin production. It also reduces intestinal inflammation. Low-dose aspirin (81 mg daily) has been shown to decrease gut inflammation by 35% in individuals with chronic digestive issues like IBS. Patients who used aspirin alongside a gut-friendly diet saw reduced bloating and better bowel regularity over 6 weeks.
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Glycine for Gut Healing
Glycine, an amino acid found in collagen, plays a key role in gut health by promoting tissue repair and reducing inflammation. Studies suggest that glycine supplementation (5 grams daily) significantly enhances the healing of the intestinal lining in those with leaky gut. It also helps regulate stomach acid production and has a calming effect on the nervous system, which is critical for people with stress-related digestive issues.
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Niacinamide for Energy and Gut Support
Niacinamide (vitamin B3) is not only a potent anti-inflammatory, but it also supports mitochondrial function. It helps improve digestion by providing energy to intestinal cells, and research shows that supplementing with 500 mg of niacinamide daily improves gut motility and reduces gas and bloating. A study on patients with slow gut motility showed 50% improved bowel function after 3 months of use
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Coconut Oil for Reducing Gut Inflammation
Coconut oil, rich in medium-chain triglycerides (MCTs), has been shown to reduce inflammation in the gut and improve digestion. MCTs are rapidly absorbed and used as fuel by the body, bypassing the liver for metabolism. Studies show a 30% reduction in gut inflammation markers in those who consume 2 tablespoons daily. If you’re dealing with gut permeability issues, adding coconut oil may help repair the gut lining.
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Vitamin B6 and Gut Health
Vitamin B6 plays a critical role in neurotransmitter synthesis and is essential for maintaining a healthy gut-brain axis. Patients taking B6 (25 mg daily) saw improvements in their gut health after 8 weeks, with reduced bloating and better bowel regularity. It’s particularly useful in IBS patients, helping with the breakdown of proteins and reducing inflammation. B6 deficiency often leads to mood changes and digestive issues. Supplementation showed a 40% reduction in IBS symptoms!
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Long-Term PUFA Depletion
Has anyone successfully lowered their PUFA intake long-term? Ive heard PUFA depletion can take 4+ years. Any OG peaters here eith insight on how it feels to be depleted.
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Aspirin extends lifespan.
Low dose aspirin wnhances mitochondrial function, protects against oxidative stress, is anti-estrogenic, anti-fungal, anti-inflammatory, and enhances insulin sensitivity. All of which are core features of the aging process.
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Zinc dramatically lowers cortisol.
A 50 mg zinc dose suppressed the stress hormone by around 70% here.
While the HPA axis, which produces cortisol, depletes zinc, adding it back in markedly lowers this stress system.
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Zinc reduces depression by half.
Just 25 mg of zinc daily was shown to have this effect.
Zinc:
⬩Lowers glutamate
⬩Reduce intracellular calcium
⬩Antagonizes the NMDA system
⬩Increases BDNFIn the brain, all vital for neurological function.
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RE: Your top daily supplement? If you had to pick just 1
@Mossy said in Your top daily supplement? If you had to pick just 1:
@Sugarnotsnow said in Your top daily supplement? If you had to pick just 1:
@Jennifer Agree with Jennifer on this one. Thyroid was so essential in my journey to metabolic health. Thyroid and vitamin D are the two supplements i continue to take.
You and Jennifer both have had success with thyroid. I've read so many comments of how challenging it is to get it right. If time allows, do you mind if I ask which brand you take and how you take it, and what improvements you see on it? Many take it intending to wean off of it once health has improved. Is that your goal as well, or do you intent to continue with it long-term? Of all the Peatisms, thyroid is the one thing I have not tried yet due to a majority of bad experiences others have had. Maybe your story could prove otherwise.
I take haidut's thyroid "tyromix." When taking it I would not take more than 2 drops at once. more than 9mcg t3 in one sitting will cause a stress reaction. So i take it one drop at a time spread out throughout the day. I take it with meals. For example 6 mcg t4 3 mcg t3 with breakfast, lunch, and dinner. Then two doses before bed. I total 5 drops throughout the day. When I first started I was needing up to 12 drops a day to maintain high temps. I have slowly weaned off but I dont plan to come off entirely.
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Zinc levels are low in anxiety.
Stress, the principle driver of anxiety, is one factor that depletes zinc status.
Supplementation has shown benefits as well.
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Zinc for a good night's sleep.
Consuming 40g oysters (B):
-Increased sleep efficiency
-Decreased time to fall asleepCompared to eating low zinc scallops.
This is likely due to zinc's potent anti-stress effects
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L-Theanine rapidly reduces stress.
200 mg of the amino acid wqs found to
reduce depressive symptoms, anxiety, and sleep disturbances. An excellent and cheap tool to have on hand. -
Baking Soda bath for skin imflammation
Baking soda baths rapidly and sustainably improves skin inflammation.
Within 2 weeks, psoriasis was shown to improve by ~45%, with two completely resolving it.
Baking soda has shown:
• Anti-inflammatory
• Immune modulatingproperties by restoring proper pH
Baking soda baths have also been shown to increase sleep efficiency and reduce markers of stress.