No. 81Berberine
Berberine is a bitter yellow compound found in the roots and bark of several plants, including goldenseal, barberry and Oregon grape. Bitter, yes, but busy: it helps the body use glucose, lowers cholesterol and shifts the balance of gut microbes.
Main benefits
Blood sugar; cholesterol; gut microbes
Food sources
Not found in common foods; it is extracted from the roots, stems and bark of plants such as goldenseal, barberry, Oregon grape and Chinese goldthread.
Why people take it
People take it mainly for blood sugar and cholesterol support, where it has been tested in clinical trials, and for gut health, where the evidence is limited.
Amounts
Common amount: 500 mg two or three times a day with meals.
Cautions and interactions
Pregnancy and breastfeeding (never). Diabetes medication (additive). Many drug interactions (cyclosporine, some heart and blood-pressure drugs). Constipation or upset stomach.
Reference entry: not taught in a course Lesson.
No. 82Bioflavonoids
Bioflavonoids are colorful plant compounds that often appear alongside vitamin C in fruits. They help strengthen tiny blood vessels (capillaries) and veins, and they work as partners to vitamin C, the supporting cast to the star.
Main benefits
Strengthen capillaries and veins; partner of vitamin C
Food sources
Found in the white pith and peel of citrus fruits, buckwheat (rich in rutin), onions, apples, berries, cherries and tea.
Why people take it
People take them for easy bruising, varicose veins, hemorrhoids and cold sores, often together with vitamin C. The evidence is mixed.
Amounts
Therapeutic: for cold sores, "1,000 mg vitamin C and 1,000 mg bioflavonoids, and then 500 mg of each, three times a day." (Bioflavonoids)
Cautions and interactions
Generally safe. Grapefruit flavonoids (naringin) interact with many drugs.
Taught in Orthomolecular Nutrition (Part 2 of the Holistic Orthomolecular Nutrition certification), Lesson 2.
No. 83Curcumin
Curcumin is the main active compound in turmeric, the golden spice used in curries. It helps calm inflammation, acts as an antioxidant, and is studied for joint and brain health. On its own it is poorly absorbed, a guest who rarely gets past the door, so supplements use enhanced forms.
Main benefits
Calms inflammation; joints; brain
Food sources
Found in turmeric root and curry powder, but turmeric is only a few percent curcumin, so the amounts in food are small.
Why people take it
People take it for joint pain and stiffness, general inflammation and brain health. The evidence is most promising for joint pain.
Amounts
No maintenance dose on either site; nano-curcumin 160 mg twice a day was used in hospital sepsis care (OMNS). 500–2,000 mg of enhanced forms is common in studies. (OMNS v19n33)
Cautions and interactions
OMNS: do not take before surgery (slows clotting). Gallstones or blocked bile ducts. Blood thinners. Diabetes drugs. Iron deficiency. Piperine boosts absorption of many drugs. Rare liver injury with high-absorption forms.
Reference entry: not taught in a course Lesson.
No. 84EGCG
EGCG is the main catechin, a type of antioxidant, in green tea. It helps protect cells from oxidative damage and gives a mild boost to metabolism. A nudge, not a miracle in a mug.
Main benefits
Antioxidant; metabolism
Food sources
Found mainly in green tea and matcha, with smaller amounts in white, oolong and black tea.
Why people take it
People take it as an antioxidant and for weight and metabolism support. The evidence for weight loss is modest, and many people prefer brewed green tea.
Amounts
Neither site gives a dose; brewed green tea, or extracts up to about 800 mg EGCG a day with food.
Cautions and interactions
Concentrated extracts have caused liver injury, especially on an empty stomach. Caffeine. Lowers iron absorption. Nadolol and bortezomib interactions.
Reference entry: not taught in a course Lesson.
No. 85Lutein and zeaxanthin
Lutein and zeaxanthin are yellow carotenoid pigments that collect in the macula, the part of the retina responsible for sharp central vision. There they filter blue light and act as antioxidants, a pair of built-in sunglasses, helping protect the eye as it ages.
Main benefits
Protect the macula of the eye
Food sources
Found in kale, spinach, collard greens, Swiss chard, egg yolks, corn, orange peppers and pistachios.
Why people take it
People take them to protect the eyes as they age, especially against macular degeneration. They are part of the AREDS2 eye formula, which was studied in people with this condition.
Amounts
DoctorYourself.com: greens 3–5 times a week give the equivalent of about 6 mg of lutein a day. The AREDS2 eye formula uses 10 mg lutein and 2 mg zeaxanthin. (Supplement limits)
Cautions and interactions
Very safe; skin may turn slightly yellow at high doses. Preferred over beta-carotene for smokers.
Taught in Orthomolecular Nutrition (Part 2 of the Holistic Orthomolecular Nutrition certification), Lesson 7.
No. 86Lycopene
Lycopene is the red carotenoid pigment that colors tomatoes and watermelon. It is a strong antioxidant studied for prostate, heart and skin health. Cooking tomatoes and eating them with a little oil makes lycopene easier to absorb. Good news for tomato sauce.
Main benefits
Prostate; heart; skin
Food sources
Found in cooked tomatoes, tomato paste and sauce, watermelon, pink grapefruit, guava and papaya.
Why people take it
People take it for prostate health, heart health and skin protection from the sun. Most of the evidence comes from diets rich in tomatoes, and the evidence for supplements is mixed.
Amounts
Therapeutic: 15 mg a day for prostate enlargement; best absorbed with oil. (Prostate)
Cautions and interactions
Very safe. Tomato allergy.
Reference entry: not taught in a course Lesson.
No. 87Quercetin
Quercetin is a flavonoid, a plant pigment found in many fruits and vegetables. It steadies mast cells, the immune cells that release histamine, so it acts as a natural antihistamine, and it supports immunity, working alongside vitamin C and zinc like a well-rehearsed trio.
Main benefits
Steadies mast cells (natural antihistamine); immunity; works with vitamin C and zinc
Food sources
Found in onions (especially red onions), capers, apples, kale, berries, broccoli, green tea and buckwheat.
Why people take it
People take it for seasonal allergies and immune support, often together with vitamin C and zinc. The evidence in people is limited.
Amounts
Maintenance: 500 mg a day (OMNS prevention protocol). Therapeutic: 500–1,500 mg a day (OMNS measles protocol). (OMNS v16n31, OMNS v21n18)
Cautions and interactions
Quinolone antibiotics, cyclosporine and some chemotherapy. Kidney disease at high doses. Blood thinners.
Reference entry: not taught in a course Lesson.
No. 88Resveratrol
Resveratrol is a plant compound that grapes and some other plants make to defend themselves, their own homemade armor. It is studied for supporting healthy blood vessels and the heart, for helping the body manage blood sugar, and in aging research.
Main benefits
Heart and blood vessels; blood sugar; aging research
Food sources
Found in the skins of red grapes, red wine, peanuts, blueberries and cranberries; supplements are usually made from Japanese knotweed.
Why people take it
People take it for heart and blood vessel health, blood sugar and healthy aging. Much of the excitement comes from animal studies, and the evidence in people is mixed.
Amounts
Therapeutic: 200–500 mg a day (OMNS measles protocol); 400 mg each morning (OMNS MS protocol). (OMNS v21n18, OMNS v14n15)
Cautions and interactions
Blood thinners. Hormone-sensitive conditions (weak estrogen effect). Interacts with drugs cleared by the liver.
Reference entry: not taught in a course Lesson.