Where do we start to create an individual fibromyalgia exercise program? Although there are many commonalities in the symptoms of Fibromyalgia, everyone’s fibro body IS different when it comes to fitness level, activity preference and past history. Yes, our past history is a good place to start.
If you were previously a runner before your fibro intensified, and you enjoy running, it could possibly become part of your program again. This is what many of us with severe fibromyalgia and related conditions have been able to do with consistency and a structured program. By proceeding slowly and consistently, I was able to leave my low point and return to running and strength training while incorporating fibro specific exercises. However, it is essential to understand how to protect the fibro/osteo body, and prepare the body by using various techniques.
I use daily low impact range of motion fibromyalgia exercises and muscle activation as well to start getting the fibro body back in touch with each muscle group.
See, we all tend to become out of touch with our bodies when they are allowed to become de-conditioned for too long.
We cannot just start into any program (yoga, Pilates, power-walking, running, swimming) without first re-engaging and focusing through the movements, at least if we want to avoid injury that is.
When working with and observing people working out, I really look for intentionAND focus. It is MOST essential to keep it safe, effective and make it count. Showing up is the first step, and not every workout will be perfect. Yet, simply going through the motions does not allow us to progress. It can also be dangerous and create injury. With Fibro and Osteo conditions, I find that focus creates a safety net and intention creates a better connection with mind and body. These are both extremely important.
Also, with focused intention, we burn more calories and toxins, we activate more muscle and just get better results. Staying focused also allows us to stay in the moment where mind and body work together. Remember, it’s not mind over matter.
I cannot over stress the importance of going slowly. One of my slogans I often refer to is “We can spend the rest of our lives DE-conditioning our bodies, OR we can spend the rest of our lives RE-conditioning our bodies” It’s really not about how fast or slow our bodies go, it is about consistency.
Consistency is the way we avoid injury while seeing progress that motivates us to keep going. If you stay stuck with injury, pain or post exercise malaise, you will never see progress and it will be easy to give up and forget why you were doing fibromyalgia exercises in the first place; which is to reduce pain levels, increase conditioning, increase endorphin levels, and create a greater sense of well-being.
See, creating endorphins (the body’s natural pain killers) and a sense of well-being can propel us to greater levels of health because we will have greater tolerance; we will be able to do more, have MORE good days. It is like when we choose to ‘be’ happy. We are not faking it; no, we are taking control, we are finding anything to have gratitude for and we are focusing on that.
Our bodies were meant to move and strengthen, even with challenges. Yet working through challenge, is one of THE most rewarding personal experiences ever. We did that. We took control. WE kept going. And, we did it in a SAFE and EFFECTIVE way.
I support anyone willing to believe in the magnificence of the human mind and body. I challenge anyone to think about their goals. Where do you see yourself in 5 years? All you have to do is take that first step, one day at a time. Don’t allow negativity to tell you it’s not possible. The negative mind will try anything to keep us right where we are.
No, we are stronger, yet we must have consistent practice in being proactive with our fibromyalgia exercises before we can see results. And, we wil!
Have you heard of d-ribose? This simple, five-sided sugar is being embraced by bodybuilders as well as some people suffering from chronic fatigue syndrome and fibromyalgia. Research has shown that it can improve cardiac functioning, especially for people with heart failure, arrhythmia, angina, and some other heart problems. The question is whether it’s really effective enough for you to include in your supplement plan.
Working as practitioner and colon therapist for many years, I am not just concerned about supplements being safe and effective, but also having very little or no possibility of side effects, especially those concerning the GI tract.
I am addressing this supplement here because I get questions about it on a fairly regular basis.
There are some scientific studies that have shown a positive impact on chronic fatigue for patients suffering from fibromyalgia. In one study, participants experienced increases of energy by approximately 45% as well as a significant improvement in overall sense of wellbeing.
Energy enhancement is a result of increased production of adenosine tri-phosphate, otherwise known as ATP. Mitochondria use these sugars to produce ATP, and research has shown that fibromyalgia patients often have lower levels of ATP than other people.
A faulty mitochondria is one explanation for the chronic fatigue that many fibromyalgia patients suffer, so it makes sense that supplementing could improve energy levels.
A supplement that might effectively combat the chronic fatigue that is experienced by most people with fibromyalgia? Why would this come with a gigantic red flag waving with a sense of panic? It comes down to the side effects that often come with this supplement, ranging from minor to severe:
It’s often recommended that you stick to a low dose, and we would recommend that you decrease the dose after a short time of taking the supplement. This is still not guaranteed to eliminate the possibility of these side effects, and there is no guarantee that it will even reduce certain symptoms such as fatigue after taking it for a period of time.
There is also a potential problem with the way it behaves once released inside the body. It does fuel the mitochondria and lead to an increase in energy, but it may also release toxins in the body that aren’t quickly removed from your system. This comes from a higher level of d-ribose than your body is accustomed to processing.
Working as a colon therapist for many years, I often both praise various supplements and caution against them as well. I never just go with the latest advertised thing. I have to know it is both safe AND effective. Since IBS is a common symptom in fibromyalgia, I want to be sure any supplement you are taking is not causing GI distress.
There are still a lot of people, including some heart doctors, who fully stand behind this supplement for fibromyalgia sufferers. Many even believe that there are ways to minimize the risk of those side effects so that you can get relief from the chronic pain that interferes with your quality of life. The problem is that many fibromyalgia patients suffer so much gastrointestinal distress or headaches that it overrides the increase in energy. While there is a valid need for d-ribose in the medical field, especially for patients with heartproblems, there are too many risk factors for those suffering from fibromyalgia without related heart issues. This is definitely one supplement that you may want to talk to your doctor about before giving it a try.
I know guaifenesin for fibromyalgia is a controversial subject among fibro people. And, don’t misunderstand, I’m not taking a stand on this protocol per say because of our other protocols that have been effective for creating a better quality of life. However, there are thousands who claim to have benefitted from guaifenesin for fibromyalgia. If we know it is helping fibro people, then like anything else, it is worth taking note of and what we might learn from it.
I recommend you read this article carefully; it may dispell the rumors you’ve heard about guaifenesin. Dr. St. Amand points out that guaifenesin will only bring remission if there is a complete absense of salicylates. The fact that you have taken Mucinex (guaifenesin) for nasal congestion and it did nothing for your fibromyalgia is irrelevant. At least, arm yourself with the facts of the guaifenesin for fibromyalgia protocol; read our article here, there is also a link for the book in the last section of this article.
Guaifenesin For Fibromyalgiais the recommendation of R. Paul St. Amand, M.D., in his book “What Your Doctor May Not Tell You About Fibromyalgia”. And, his recommendation is hailed by thousands of fibromyalgia patients who say they recovered using his “guaifenesin protocol“. Moreover, Dr. Amand’s approach is supported by several notables:
Dr. John Williams, M.D., head, Division of Obstetrics and Gynecology, Scripps Clinic
C. Ronald McBride, M.D., assistant clinical professor of medicine, UCLA Medical Group
Kendall Gerdes, M.D., former president, American Academy of Environmental Medicine
I must say that Dr. Amand’s book is impressive in terms of explaining the underlying science for using guaifenesin for fibromyalgia. And, since guaifenesin is in fact a non-prescription medication, I put a link to this article at the bottom of my Fibromyalgia Medication page. Guaifenesin is inexpensive, readily available, and has no side effects.
“will guaifenesin work for me?” “I’ve tried so many things..”
For a protocol with so much substance and science as a foundation, I have been surprised at the lack of attention guaifenesin for fibromyalgia receives. There are relatively few websites that discuss it. But, when I read the book, I found that Dr. St. Amand builds layers of information to support each major component of his guaifenesin for fibromyalgia protocol. And, it’s so common sense intense that it’s hard to disagree with him. Now, don’t get me wrong, I’m not endorsing the guaifenesin for fibromyalgia protocol for everyone with fibro. What I am saying is that Dr. St. Amand lays out the supporting physiological case very, very well and it made sense to me.
Dr. St. Amand actually postulates a cause for fibromyalgia, and let me explain it in my own words.
As we go thru the Activities of Daily Living (ADLs), every cell in our body, including our brain, has a job to do. This cellular process in a normal body is very precise. When a cell takes action, it requires energy. When it calls for more energy, the response takes place in a few thousandths of a second and the delivered energy amount is very precise.
All energy supplied and used in our cells is supplied by a substance called ATP. ATP is the short name for adenosine triphosphate. ATP is produced within every cell’s mitochondria, and these mitochondria are especially dense in our brain and muscle cells. You can think of them as little factories that convert at least eighty percent of our food intake into adenosine triphosphate (ATP). ATP is three phosphate ions joined to one molecule of adenosine.
When the cell is triggered to take some action, it takes a high-energy phosphate off of the adenosine and uses it as energy for the action. In a normal body there’s, practically speaking, an unlimited supply of ATP.
Inside our cells a state of chemical equilibrium must be maintained and this depends on the electrical charge of each element. Since the phosphate ion carries two negative charges, it must pair up with an element carrying two positive charges. As it turns out, the calcium that controls all the actions in our cells is just perfect. So, from here on wherever phospate goes, also goes calcium.
You can think of calcium as the “strawboss” of the little mitochondria factories. Calcium normally resides in a storage chamber witin the cell or in a pool just outside the cell. Little ion pumps are available to move the calcium in and out of these storage areas.
When an action is initiated by a stimulus, calcium is pumped into the central chamber of the mitochondria in the affected tissue – for instance a brain or muscle cell. This is the equivalent of the “strawboss” saying “get to work”.
Dr. St. Amand says it’s obvious that fibro bodies have an energy deficit. In fact he points out that low ATP levels have been measured in affected fibro muscles, but nearby muscles had normal levels of ATP. As we who have fibromyalgia know, this matches the way our pain occurs. He concludes that inadequate energy is in fact at the root of fibromyalgia.
It is well known that excess phosphates in the mitochondria cause our “little factories” to slow ATP production. This can result in the “using up” of all the excess ATP and even slowing the basic production. And since 40% of a cell’s ATP is used just for running the pumps that move calcium (& phosphate) in and out of the inner chamber. When the ATP level becomes insufficient to pump out the calcium, it remains “on duty” still saying “get to work” and the poor cells keep trying to the point of exhaustion. The situation can degenerate to just enough ATP to keep the cell alive.
The cells first affected are in the muscle and brain where the mitochondria are the most dense. These exhausted cells form the lumps and bumps in our muscles (really contracted muscle fiber), the associated pain familiar to fibromyalgia patients, and/or the fibro fog we all know and hate.
Dr. St. Amand believes that corrupted genes are inherited from one or both parents. And that these corrupted genes act probably thru enzymes that affect the kidney’s ability to rid the body of excessphosphates. In his words this broken process begins at birth and varies among individuals as to it’s severity. This of course would determine the age of onset of the disease.
Too much phosphate in a cell can severly damage the cell; to prevent this from occuring our body has a mechanism to correct the density of phosphates in our cells. It does this by moving phosphate into the bloodstream and delivering it to the kidneys where it can be passed out of the body. If the kidney is impaired, some, but not all, of the excess will be removed, at which point the kidney reabsorbs the excess phosphate into the blood where it is sent to various parts of the body for storage. Our bones are the best at absorbing it. Over time, however, their capacity to absorb more is greatly diminished. The body then “tucks” the excess in many, many spots throughout the body.
As the danger level is again exceeded, the whole process is initiated again. This is certainly consistent with the “widespread pain in all four quadrants of the body” required for a diagnosis of fibromyalgia.
Dr. St Amand had a male, pre-teen patient who demonstrated all the symptoms of fibro. Then miraculously as the patient entered puberty, the symptoms began to disappear. It then occured to the Dr. that huge amounts of phosphates are needed to sustain rapid growth of bones and muscles. The testosterone fueled male tissues bulk up and require a lifelong supply of phosphates which tends to protect males from fibromyalgia.
For many years, Dr. St. Amand treated numerous patients with Gout. We know that gout is caused by an excess of uric acid. Sometime along the way, he began to recognize a co-condition in some of his gout patients that we now call fibromyalgia. This condition as well as gout improved when he treated the patient with the gout medication in use at the time.
Later when he recognized this co-condition was fibro and that it was characterized by an energy deficit; he put that together with the well known fact that excess phosphates in the mitochondria cause our “little factories” to slow ATP production thereby creating an energy deficit. He then compared the phosphate amounts expelled in the urine of both normal and fibromyalgia victims and found a lower level in the fibro patients. The light bulb came on in his head and he realized he could use gout medication to treat fibro patients.
Various gout medications were used over the years, but all had undesirable side effects. Finally, guaifenesin came to his attention. It had absolutely no side effects, required no prescription, and worked very well to reverse the fibromyalgia in some patients. It does this by telling the kidneys to allow more phosphate to be released into the urine.
Salicylates were first used for treating pain in 1500 BC. It was in the form of a “willow bark” brew. It was rediscovered several times by different groups including American Indians. Today it exists in hundreds, if not thousands, of products the best known of which is Aspirin. And, unfortunately, it can and does completely stop the beneficial effects of guaifenesin.
To understand why we have to look at a very specific area of our kidney. This area is the set of tubules which interface with the bloodstream on one side and the exit path for urine on the other. As the body’s debris reaches the kidney, the tubules filter it (including phosphate) from the bloodstream for elimination in the urine. This is initiated by chemical messages to each cell which cause the cell to stop or to take a prescribed action.
Each cell in our body is covered with “receptors” which I explained in my mind body page. So, let me try again. Imagine receptors to be padlocks which require a specific key to open by a chemical messenger. Salicylates have the perfect key; guaifenesin, on the other hand, has a key that fits but not as well as the salicylate’s key. I guess you have to jiggle it a little. Once the salicylates occupy the cell’s receptors, there’s no way for the guaifenesin to bind with the cell and tell it to open its faucet a little wider to let more phosphates out.
There’s two hard parts to the guaifenesin for fibromyalgia protocol:
You must completelyeliminate salicylates. That includes diet, medication, body products, dental/mouth products and any external application of creams or gels containing salicylates. Dr. St. Amand’s book covers this topic very well and even supplies sources of salicylate-free replacement products.
When you start the guaifenesin for fibromyalgia protocol there is a period when your fibromyalgia symptoms get worse. The length of this period depends on how long you’ve had fibro. If you “hang in there”, you will experience a couple of days with no or few symptoms. These breaks are what keeps many from giving up. Eventually, according to Dr. St. Amand, you will be fibro–free.
And if so, have you experimented with various forms to best suit your individual needs? There are some specific symptoms within fibromyalgia that can benefit greatly from the right form of magnesium.
If you have not experimented with all the various forms of magnesium, you could potentially be missing out on the form that is most effective for your fibro body…you may not have mitigated some of your symptoms to the maximum extent possible.
A magnesium deficiency can exhibit many symptoms that we also have in fibromyalgia itself, so we don’t want to miss this one variable.
Common symptoms of magnesium deficiency include irregular heartbeat, muscle weakness, fatigue, high blood pressure, muscle cramping, nerve pain, and more.
Maybe you noticed vertical ridges on your fingernails? That could be a sign of aging and/or magnesium deficiency.
Although magnesium in its various forms is not a “cure all” for fibromyalgia, it is like any other essential element, and when it is missing or deficient, our fibro bodies can suffer the consequences to a greater degree.
The right form of magnesium can aid in reduction of muscle pain, muscle cramping, excessive nerve pain and restlessness, calm the body and mind and it also works synergistically with other minerals.
Calcium must be in balance with magnesium. When taking a calcium supplement, always be sure it has the 2:1 ratio of magnesium to balance.
Also note that magnesium supplements should not be used at random by those with kidney disease. Always consult with your doctor first. Have your magnesium, calcium and vitamin D levels checked as needed.
Your doctor may have tested you for a magnesium deficiency and everything looked normal, but it might not be telling you the whole story.
A more accurate way to test for magnesium deficiency is through intra-cellular testing done with a RBC (red blood cell) magnesium test.
You can request this test at your doctor’s office or go online. Life Extension is one that we have recommended for various testing and supplements over the years, and they can test for many other things as well.
Magnesium is simply one of our body’s most important minerals. Magnesium is shown to affect many processes within the body including normalization of blood pressure, metabolism, nervous system, oxidative stress, inflammation, insulin resistance and more.
Work with your dosages and your doctor if needed to find your effective dosing amount. Some will be fine with 100-200 mg. per day while others might need up to 400 mg. up to tolerance.
Magnesium is responsible for over 300 bio-chemical reactions in the body. Including bone and cardiovascular health, mood and more recently, greater benefit has been discovered in relation to cognitive function in the brain.
Before we go into other forms of magnesium, I want to offer an alternative magnesium oil. This particular one does not burn like some do, and just 20 sprays a day (rubbed into the bottom of the feet, then put socks on while sleeping) is a daily dosage.
Easy to use, and cost–effective. Yes, it will last you a long time. Helpful for anxiety, muscle spasms, and pain in muscles and joints.
What form of magnesium for fibromyalgia is best for brain health?
It is difficult to maintain adequate levels of magnesium in the brain.
Especially for older adults, as magnesium deficiency has been found to increase with age. Brain fog is a growing epidemic these days. Aging with fibromyalgia or any chronic illness can exacerbate brain fog and increase the need for magnesium.
L-Threonate has been found to be the form of magnesium that actually targets the brain and nervous system.
Have you tried the glycinate form of magnesium? For wellbeing, better sleep, and muscle health. With these capsules, you can start at 1 (which is 100mg.) and go from there, making it easy to find your tolerance.
Magnesium citrate is a common dietary supplement form of magnesium. Generally well absorbed into the bloodstream and very cost effective, however individual tolerance may vary. When it comes to oral magnesium, it’s good to err on the side of caution and if GI upset occurs, then refer to the various forms of topical magnesium below.
For energy production in the body and ATP. The mitochondria is the energy center of our cells, and this is where energy can be compromised in fibromyalgia and CFS/ME.
One of my favorite ways to get magnesium and trace minerals, is the liquid ionic form of magnesium for fibromyalgia is also ideal for people who may not tolerate conventional forms of magnesium but require a supplement to address deficiency.
Concentrace (also found on the supplement page and adrenal health page) is a great alternative to pill or powder forms of magnesium. Put this in your water and you are done. Try the smaller size first for less than 10.00
What if we could absorb our magnesium better through our skin? We can, and it has been shown to be more efficient than oral supplementation; it is more quickly absorbed and assimilated into the blood stream and nervous system.
Topical magnesium works quickly and more efficiently to restore magnesium levels, improve mood and reduce aches and pains. It also calms overactive nerves and relieves stress.
There are a few quality brands that supply magnesium in an easy to apply form.
Ancient Minerals brand contains an ultra-pure form of naturally occurring magnesium chloride and other trace minerals.
We absorb well through our feet, so using magnesium salts in a foot bath is a very effective option. For Fibro-Girl’s favorite bath or foot bath recipe, click here and scroll down to my Happy Adrenal Bath Recipe.
Also, because magnesium and malic acid work together, you can read more here about malic acid
When we better absorb our nutrients, less can be taken, making our regimen not only more physically effective but more cost effective as well.
I don’t know about you, but I cannot stand the thought of wasting money on ineffective supplements. Experiment to find which supplemental forms of magnesium for fibromyalgia work best for you.
When using amino acids as an addition to our treatment for fibromyalgia, the first question might be.. exactly what are amino acids? Amino acids are the building blocks of proteins and although hundreds of them exist in nature, only about two dozen of them are important to human health.
They are listed as essential and non-essential compounds, however for the purpose of treating any illness, it is more about what each one can do individually to produce a favorable outcome ..
Did you know that using various amino acids can have a positive effect on symptoms within fibromyalgia? In any treatment for fibromyalgia, amino acid therapy is too often overlooked as an important addition. And yet, it has been used successfully by naturopath doctors for years who have treated various illness including fibromyalgia and its related conditions such as (CFS) Chronic Fatigue Syndrome. Not as a cure but for creating a stronger foundation.
It is part of the protocol that I use with myself and with clients.
From treating sleep disorders and energy deficits to nervous system and methylation factors that support proper neutralizing and elimination of toxins within the body.
Certain amino acids can have positive effects on liver and cardiovascular health. Even treating Post Exercise Malaise with certain amino acids has shown to be very beneficial.
Yes, utilizing various amino acids can be a great adjunct therapy to any wellness plan and/or treatment for fibromyalgia.
Remember to get doctors consent and individual dosing, as these are general recommendations. The list of individual amino acids (bottom of this article) can also apply to other conditions as well.
The allergen free protein powder (Original Plantfusion) that I use and recommend is a great example of a protein source that includes an amazing amino acid profile.
Original Plantfusion (available in various flavors and unflavored) makes it easy to obtain many of these amino acids in ONE source as well as getting the safest form of protein. It’s perfect as one nutritional element in the total treatment for fibromyalgia.
A common question regarding amino acids is “can we get them in our food ?“ Yes, and although amino acids are abundant in foods like animal proteins and certain combinations of foods, they are not utilized ‘therapeutically‘ in the same way as when we take them in capsule or powder form. As in the Plantfusion protein powder shown above OR in the variety of single amino’s listed below.
We can better control which amino acid and how much when taking in supplement form. Great benefit can be derived when we get the right therapeutic dose for our specific malady… that is why we refer to this concept as ‘amino acid therapies‘.
Although there are many amino acids, I am condensing the list to what I have found to be some of the more effective amino acids and their benefits when using as a treatment for fibromyalgia.
We must all prioritize. Some amino acids may be sufficient in our protein powder or supplement we are already utilizing. However, some of these when taken individually, will be more effective. For instance, L-Theanine is found to be very effective to calm the body for sleep. I take this amino acid separately at night about an hour before bed.
1) L-Glutamine: An essential for healing leaky gut, nourishing muscle and reducing lactic acid that increases during exertion and exercise.
Stress reduces our stores of glutamine. And yet the immune system requires large amounts of glutamine.
Glutamine is fuel that the body needs to stay healthy and naturally increase HGH (human growth hormone) which is responsible for healthy aging, sleep and metabolism. (An essential in our fibro effective fitness protocols)
2) Taurine: Supports the nervous and cardiovascular system by regulating heart rhythm, contraction and blood pressure.
Increases the body’s ability to utilize insulin which improves glucose tolerance. Essential for mineral balance. Supports healthy cholesterol while supporting the liver in detoxifing various toxins.
Studies (Life Extension) have shown that Taurine has been helpful in reducing the severity of NAFL, or non-alcoholic fatty liver disease.
3) N-Acetyl-L-Cysteine: A powerful antioxidant and precursor to glutathione which helps to detoxify and strengthen the immune system. Essential for the nervous and immune system. NAC is important when the body is exposed to radiation from various sources in our environment today.
4) L-Methionine: An amino acid containing sulfur and important to the body’s natural methylation processes.
5) Acetyl-L-Carnitine: Helps to promote cellular energy while easily crossing the blood-brain barrier to reduce oxidative stress. Supports healthy brain function by stimulating the release of acetylcholine and dopamine, both essential neurotransmitters in brain health and communication.
6)L-Arginine: An antioxidant amino acid that supports the production of nitric oxide. This is essential to healthy blood vessels and blood flow.
7) L-Tyrosine: A non essential amino acid used by the thyroid gland to produce thyroid hormone. Can regulate mood and cognitive function.
Please note however that tyrosine is not right for everyone and some with adrenal over stimulation may find that tyrosine works against them. Tyrosine is found in many over the counter thyroid supplements so please use caution if any side effects including nervous energy or increase in heart rate or palpitations do occur.
8) L-Arginine: Also a precursor to nitric oxide and used in cardiovascular health, healthy blood pressure and mitochondria support.
9) L-Ornithine: This amino acid is needed in the metabolism of arginine.
(Often in a ratio of 2:1) Helps the body to relax and promote rest.
10) L-Theanine: Excellent for promoting relaxation. Naturally occurring in green tea and often found in supplements to promote rest.
These three amino acids are often used before exercise to support protein synthesis, metabolism and overall physical fitness.
12) L-Citrulline Malate: A unique and lesser known amino acid, Citrulline is isolated from watermelon. A key component in the urea cycle, the process that eliminates metabolic waste products. Malic acid combines well due to it’s ability to produce ATP (adenosine triphosphate) a primary energy source. Shown below is a cost effective L-Citrulline powder from Swanson Health Products..
This is an overview of how amino acids can support a wellness plan when addressing the many variables within fibromyalgia.
Work with a qualified health professionaland always start with what I call the LED (Lowest Effective Dose). This is when using powders over capsules can be helpful in controlling dosages, and often more cost effective.
Not every amino acid or every supplement will be right for every person. However when we find what works to better support the often deficient fibro body, this can make all the difference in quality of life and moderation of symptoms …
We continue to review the latest science behind various neuro-chemicals, and continue to update this article as needed.
The most recent studies in this area re-confirms my Fibromyalgia Protocol; the recommendations on the Mind Body Connection page (including links to sub-pages) and the Fibromyalgia Protocol pages are all solidly supported by today’s science.
Years ago, when I learned that chemical messengers controlled 80% of our body functions, I felt they would be very relevant to any treatment for fibromyalgia.
Over the past few years, the focus of studies in this area have provided a growing cascade of results to help us select elements of an integrated plan for a treatment for fibromyalgia.
I like to keep up (and keep you up to date) and these ongoing articles will provide new data, a new slant in one area, and clear up a couple of internet myths about serotonin… drugs taken to increase serotonin can be dangerous, and although 5-HTP is a more natural way to raise serotonin levels, it is not for everyone and can cause cortisol levels to rise in some people, causing adrenal stress.
Melatonin supplements are also not appropriate for everyone and especially those of us with auto immune illness need to take precaution. For instance, if you wake up three to four hours after taking oral melatonin, it might not be right for you, or you may need a lower dose. Yes, there are manufacturers and doctors who are prescribing too high of a dose, interrupting the natural process within the body.
Don’t be too eager to alter hormones, instead consider the following suggestions to raise these necessary messengers safely and naturally. Also, I recommend taking a quality tart cherry extract (a natural form of melatonin) if you find that taking oral melatonin is waking you up after a few hours.
Or try takingmelatonin spray which will bypass the liver and can be more effective as well. The most effective form and cost effective as it will last a very long time. I have personally used the spray form because I did not tolerate oral melatonin.
The safest way to avoid depleting melatonin is to avoid screen time at night…that includes your cell phone, computer screen, overhead lights and television…
Serotonin has several roles within our body. 90% of our serotonin is synthesized in our gut from tryptophan, an essential amino acid that is a precursor to serotonin; the remaining 10% is found in our Central Nervous System (CNS) similarly synthesized from tryptophan.
An essential amino acid means that our body must have it to live; our body doesn’t provide it; and therefore, we must get it through our diet or supplementation.
In case you’re wondering why the CNS has to synthesize its own serotonin rather than using the serotonin generated in the gut, serotonin cannot penetrate the blood-brain barrier, but certain forms of tryptophan can.
In our gut, serotonin causes the gut to move food along. After that job is completed, it finds its way through the gut wall and is absorbed and stored by platelets in the blood.
Whenever there’s an injury to the body, the platelets rush to the site of the wound and cause clotting. At the same time, they release the serotonin which acts as a vascular constrictor thereby slowing the loss of blood. Pretty neat! Wait until you hear about the serotonin in our CNS!
In our brain (CNS) tryptophan is synthesized into serotonin and is a major contributor to our feelings of well-being and happiness or what many of the scientific studies call “mood”.
In fact quite a few studies confirm a direct correlation between the level of free serotonin in our blood and our mood changes as well as our social behavior. Higher levels of serotonin correspond to “agreeableness” in individuals as well as a positive outlook; both necessary in any treatment for fibromyalgia.
This is not surprising… because serotonin possibly more than any other neurochemical affects most of our brain cells either directly or indirectly. It directly affects our mood, appetite, sleep, social behavior, body temperature regulation, memory, ability to learn, and sexual desire.
Outside the brain, it’s involved with our heart, muscles, digestive and endocrine systems.
Please also be aware that 5-HTP should not be taken with dextromethorphan (in Robitussin DM and others for example) as too much serotonin in the brain can cause heart problems and more anxiety.
This is why it is a critical piece of any protocol for a treatment for fibromyalgia.
There have been equally important findings, beyond the effect of serotoninon mood, that it may be a predictor of good or poor physical health. Low levels of serotonin lead to “hostility” while higher levels lead to “agreeableness”. In 45 separate studies hostility was associated with both the development of Chronic Heart Disease (CHD) and poor survival, while “agreeableness” was shown to be a significant protective factor against mortality.
The bottom line is that a positive mood within the normal range (not manic) is an important predictor of health and longevity. In an important, long term study of a group with a mean age of 22-years, those ranked in the lowest 25% for positive emotions died on average 10-years earlier than those ranked in the top 25%.
And, in a series of recent studies negative emotions were associated with increased disability due to mental or physical disorders, increased depression, increased suicide and increased mortality. Positive emotions protected against these outcomes. These studies just emphasize the role of serotonin in the treatment for fibromyalgia.
So, research confirms that positive emotions and agreeableness foster congenial relationships with others.
This in turn will create the conditions for an increase in social support from family and friends.
This is of course is a particularly important need of the fibro community and a key piece of any treatment for fibromyalgia.
Who would have guessed that serotonin would have so many fingers in so many pies! This begs the question:
1) The first but least effective way is with diet. Of course since serotonin is synthesized from the amino acid tryptophan which we must get from diet, all serotonin comes from what we eat – indirectly. But the question is can we raise its level via food?
There are internet myths about eating a high protein meal (turkey is usually quoted) which has high levels of tryptophan to increase serotonin level; or eating bananas or walnuts which are higher in tryptophan. Here’s the problem.
First of all, if you look at a long list of tryptophan containing foods, it’s in many foods; and the differences in the amount of tryptophan between them is not great. Secondly, tryptophan is a member of a group of 13 amino acids of which 12 (not tryptophan) are found in our muscles.
When we eat that high protein, high tryptophan meal.. our bloodstream is flooded with all 13 of those amino acids, all trying at the same time to get through the blood-brain barrier into our brain. Poor little tryptophan has little chance to compete and our serotonin level actually decreases.
If, however, you eat a high carbohydrate meal, insulin is produced, the 12 amino acids other than tryptophan are swept from the bloodstream and returned to the muscles, and tryptophan has a clear path through the blood-brain barrier to the brain. The problems with this approach are twofold. First, using this method often will lead to unwanted weight gain. Secondly, is the danger of insulin sensitivity or Type 2 diabetes?
If you suspect your serotonin level is low (depressed, moody, sleep issues), you might consider a dietary supplement such as 5-HTP which provides tryptophan, the serotonin precursor. However, as I stated above, this does not work for everyone and can have the opposite effect in sensitive people.
Please Note: If you have any adrenal issues or high cortisol tendencies that lead to disrupted sleep, then you may not tolerate 5-HTP and would do better taking L-Tryptophan. (Life Extension and Jarrow brands have been verified safe and without contaminants)
Check with your doctor or naturopath on dosing for L-tryptophan.
Also, on my Nutrition Tips page, you’ll get some ideas how to avoid the insulin dangers of heavy carbohydrate meals, while providing enough carbs to allow tryptophan to reach the brain unimpeded. This will help you get efficient uptake of your 5-HTP or L-Tryptophan supplement in your treatment for fibromyalgia.
Fortunately, the remaining three methods of increasing our serotonin are Sure-Fire and fit well into my treatment for fibromyalgia protocol.
2) This is not new but many studies confirm that we can intentionally intervene in our thought processes to improve our attitude (mood). There is a branch of psychology dealing with Cognitive Behavior Modification which is what I talk about on the Attitude Conditioning page.
It’s really about continuing and consistent practice of positive thinking. Remember how often I say, “A smile from the heart is a great place to start”. Once, you develop a habit of attitude conditioning, your brain will develop new neural pathways that reinforce this practice, and it WILL become second nature. This is a major step in your treatment for fibromyalgia. It’s not hard if you are determined!
Now here’s the better news…. Studies have confirmed that when you do this, the level of serotonin rises. When serotonin rises, your mood improves. When your mood improves, serotonin rises again, and so on. In other words, there’s a positive feedback loop that once kicked off, tends to reinforce itself.
I cannot overemphasize the importance of this technique in your treatment for fibromyalgia. It brought me out of many bad mental states and depressions. It kept my marriage together.
It is the single biggest factor that kept me going as I worked my way back from those dark days I wrote about on the home page. And still, every morning, my first thought is picturing my heart smiling before I open my eyes.
3) Next is an approach that lets you kill three birds with one stone – Bright Light. Yes bright light increases serotonin. It also can be used to reset your body clock to support sleep. And, if that bright light is sunshine, it provides Vitamin D as I talked about recently on the “Treatment for Fibromyalgia With Vitamin D” page.
The bright light needs to be sunshine. On the most overcast day the amount of sunlight measures 1000 lux or more (lux is just a unit of measure of light); a sunny day measures 3000 lux; while inside any home the light is well below 1000 lux. There are “light boxes” available, but they are very restrictive and probably not a good choice except in special cases (bedridden). And, they don’t solve the Vitamin D issue.
We should not be surprised that depression is so rampant in the developed countries. Until roughly 150-years ago (or less), we were an agricultural society, and before that, hunter-gatherers. Over thousands of years, our bodies became “wired” to the day-night cycle. Out in the sun all day, when night came we ate and went to sleep. No “late night talk shows” to watch on TV ‘til midnight. This why I recommend going to bed early, getting up early and out in the sun for at least 20-minutes with no sunscreen.
If needed, use your DVR to record those late night TV shows and watch them at a time that supports your body clock. That keeps our body clock in tune with our natural “wiring”. And, now, studies have shown that our serotonin level rises from that time in bright light. A recent study found that the average working person was exposed to light levels greater than 1000-lux for only 30-minutes in winter and 90-minutes in summer. Not enough, “you need your light exposure“
One additional note before moving on, as you are resetting your body clock and raising your serotonin level thru sunshine, in your brain some of that serotonin is being synthesized by the pineal gland into melatonin, the body’s natural sleep aid.
4) Yes, the fourth method is exercise. As a trainer (with fibromyalgia) specializing in fibromyalgia, I believe that exercise will always be a necessary treatment for fibromyalgia; and studies continue to show that exercise is one provenway to improve our fibromyalgia symptoms. It has to be part of our treatment for fibromyalgia. Staying strong and agile is essential to the fibro body.
Studies have found that clinical depression can be improved by exercise because it raises brain serotonin levels. In fact it’s so reliable that for those of you in the UK, your National-Institute-for-Health-and-Clinical-Excellence has published a guide on the treatment of depression. The guide recommends exercise rather than antidepressants in many cases (mild to moderate depression).
It’s now been confirmed that an exercise session of only 40-minutes can have an immediate benefit on mood. The most consistent results occur when you are undertaking aerobic exercise.
Within a period of time, the improved mood from serotonin will be joined by endorphins, the body’s own pain reliever. Like serotonin, endorphins are also triggered by exercise.
If I could wave my magic wand to allow you to experience what exercise is like for a fibro sufferer after just a few months, you’d start exercising today! It’s empowering! It makes you smile. And, it gives you more good days than bad.
Just start slow; increase either reps, duration, or pace every week just a little; make a “big deal” out of even small improvements; and most of all, be consistent. The endorphins will come in time with greater conditioning.
The proper form and usage of Vitamin D3 as one adjunctive therapy should not be overlooked. Researchers have found that vitamin D is helpful in the treatment for fibromyalgia by reducing some of the symptoms and pain levels. It is however important to understand that a treatment is not in any way a ‘cure‘. It is simply addressing one root issue or deficiency that could be exacerbating symptoms within fibromyalgia and related conditions.
Yes, vitamin D3 has been getting a lot of attention within the health media in the recent years and rightly so. Vitamin D (actually a hormone) is responsible for many functions within the body. It is vitally important for immune status and well-being. Both of which can elevate our quality of life, even more essential due to the many complexities and variables when living with fibromyalgia.
We have long known that vitamin D is an essential nutrient for healthy bone density and for a strong immune system. But now, we are learning more about vitamin D and the connection to the brain, and this is huge in FM/CFS/ME. So, it should be no surprise that it is helpful as part of a total treatment plan for fibromyalgia.
According to new reports from Life Extension, vitamin D protects against neuroinflammation and neurodegenerative disorders in animals. Human studies show that higher vitamin D levels are associated with reduced disability and cognitive impairment following stroke.
There are many factors. Malabsorption or lack of nutrient rich co-factors in our food and environment are more common today. Another common issue for many people is lack of sun, either for the reason of avoidance OR in the winter months when sun exposure is naturally lessened.
And, even though vitamin D is synthesized through the skin from exposure to UVB rays in sunlight, as we age or if we are living with a chronic illness, we may not be synthesizing as much.
Now the most optimal way to obtain vitamin D is through moderate and consistent sunlight, however it is also vitally important to check medications that may react to sun exposure and reduce acid by eating a naturally alkaline diet. Acids from sugars, smoking, medications, etc. can make people less tolerant to the sun.
Again, with age and illness, we may not be able to sufficiently synthesize the optimal amount of vitamin D from sunlight ..(although morning sun is one part of our protocol that should not be overlooked)
In A Treatment For Fibromyalgia Vitamin D Has An Important Role
Vitamin D has an important role as a treatment for fibromyalgia for many reasons including the involvement of our often compromised immune systems. Especially for those of us who also have one or multiple auto immune illnesses along for the ride.
Reduction of inflammation is another essential role found in studies of treatment of fibromyalgia with vitamin D and newer studies done with autistic children. These studies have shown a reduction in pain levels in some patients with fibromyalgia while also showing marked improvements in children with autism. The reason that we may be even more interested in this recent research is due to the commonalities in the underlying root causes in many of these auto immune and inflammatory conditions.
Recent research has also shown that vitamin D upregulates glutathione, which is an essential antioxidant for those with fibromyalgia and any auto immune illness.
All of these recent findings suggest that vitamin D is an essential nutrient for those with FMS as well as most of our older, non-fibro population.
Note: Many of these more recent studies and findings can be found through “Life Extension” research..
So what is the best form and how much vitamin D should we be getting every day?
It has been found that the vitamin D in many multivitamins is not adequate for people who have deficiency. The current RDA for vitamin D3 is 2,000 IU upwards to 10,000 IU for those with known deficiency.
The goal is get blood levels to a more optimal level of 50-80 ng/mL. (measured by the 25-hydroxy blood test)
Note: Vitamin D supplementation needs to be monitored by a doctor for patients with high blood calcium levels and may need to be avoided for that reason.
A liquid D3 emulsion is optimal for best absorption. I promote and use this brand because it is effective and has no additives. Tolerance and absorption is key.
People often ask is there a best time to take certain nutrients ?
The answer is yes… Since vitamin D is a fat soluble nutrient, and because we best absorb and utilize fats when bile flow is highest (generally in the middle of the day) we want to take our vitamin D3, preferably liquid emulsion, with or after lunch. This will promote optimal absorption.
I have found that the liquid D3 emulsion is not only the most effective vitamin D treatment for fibromyalgia but very easy to take, especially for those who have an aversion to taking pills.
Be patient with vitamin D supplementation .. this critical nutrient is beneficial for multiple systems within the body, so even if you don’t feel a dramatic change, please know that vitamin D in the proper form is ‘treating‘ you and your immune system in various ways. Talk with your doctor if needed.
Another effective way to obtain high levels of both vitamin D and vitamin A in a very natural form is through CLO or Cod Liver Oil, however at this time there is only one company that supplies pure CLO with no preservatives or additives, that is Green Pasture, and you can read more about this on theSupplementarticle page found on the navigation bar.
Avoid D-ficiency…. get tested….get optimal absorption and work on getting pain levels down. Reducing levels of pain, reducing symptoms ..THAT is living smarter.
Getting adequate minerals in our diet today can be challenging, yet attaining the optimal form and properly assimilating our minerals is key.
Why does calcium have such a bad reputation in the supplement business? Because most of the calcium ‘fibromyalgia supplements’ on the market today are made with materials that are foreign to the body. Not only are they foreign to the body but can also be downright dangerous, especially to the cardiovascular and elimination systems.
We might decide to just depend on calcium from a healthy diet and for some people that may be adequate, but for most people it’s going to be difficult to attain calcium and its beneficial co-factors from food alone, especially for those dealing with any bone density or malabsorption issues. A fibromyalgia supplement for calcium will likely be required.
Vitamin Khas the unique ability to put the calcium where it belongs in our body (in our bones) and deter it from where it does not belong (in our arteries) That is why many of us will benefit from an additional vitamin K fibromyalgia supplement to be sure that the calcium we take in is going to all the right places.
Vitamin K also has the ability to reduce body stiffness, making it another good remedy for fibromyalgia and osteo issues as well. As we age, a vitamin k deficiency can lead to vascular and bone density issues. This is especially important for women during and after menopause.
Green vegetables contain vitamin K1, however this form is hard for the body to absorb due to being tightly bound to plant fiber. Vitamin K2 has been shown in human studies to be up to 10X more bio-available than vitamin K1. Vitamin K2 is found in meat, eggs and dairy and yet is also manufactured within our gut.
According to Life Extension and research done by the Rotterdam Heart Study: “A large scale, well controlled clinical trial that tracked 4800 participants for seven years, revealed that participants who ingested the greatest quantities of vitamin K2 in their diet, experienced a better cardiovascular condition than people who ingested the least.”
I do believe this may be of special importance to people with fibromyalgia and the associated cardiovascular symptoms.
Please Note: Due to the blood-thinning quality of vitamin K, it is best to use precaution when taking vitamin K and always check with your doctor or naturopath prior to use.
However, users of the drug warfarin could benefit from a consistent low dose of vitamin K2 (45 mcg. per day) in the long acting MK-7 form in order to protect the body against vitamin k deficiency.
I have found that although there’s a few quality supplement brands on the market today, not every manufacturer succeeds at having the best of each individual supplement. Therefore, it can be prudent to not depend on one particular brand for all of our supplement needs.
Also, it’s important to remember that a ‘supplement‘ is just that, it is supplementing our diet, not taking the place of, so if we are getting half of our daily requirement of calcium from our diet, then we can think in more cost effective terms, and simply take half the dosage suggested .. and yet still have the extra insurance we need from a safe and reliable source..
The best form of calcium is one that is easy toabsorb and assimilateand combines a few of the necessary co-factors.
This raw calcium is made from food and natural nutrients, not from rocks, chalk or sediment.
And, includes the necessary co-factors magnesium, strontium, boron ,etc.
Now, you could stop there and enjoy the benefits of a raw calcium with it’s essential co-factors and a small dose of vitamin K included here as well, yet for some people, the amount of vitamin K in this raw calcium will not be enough. So although we are getting the safest form of calcium, we may also need to add in a more potent form of vitamin K.
For vitamin K supplementation, we use the Life Extension brand. This brand contains both the MK-4 (rapid release) and the MK-7 ( a form which stays active much longer in the bloodstream)
Other ingredients: extra virgin olive oil, gelatin, glycerin, beeswax, purified water, carob color.
Along with quality calcium and vitamin K, we want to be sure we are protecting our bone density in other ways as well.
Strength training is recommended for everyone, especially as we age, however with the addition of fibromyalgia and/or any chronic illness, this may be a challenge. Check out the fitness pages (Fibromyalgia Exercise) here on the site as we continue to bring information on working out safely and effectively with fibro and osteo conditions.
Both our lymphatic system and our skeletal system need a certain amount of healthy force exerted on them daily to help keep them strong and agile. Also check out our article on Vitamin D and ways to attain superior absorption of this critical nutrient/hormone.
Chronic Fatigue Syndrome symptoms are common among fibromyalgia patients. This is because chronic fatigue syndrome or immune deficiency (CFS/ME/SEID or CFIDS) is often an accompanying condition to fibromyalgia. Millions of fibro people today are living with chronic fatigue immune deficiency symptoms and yet many still have not been properly diagnosed as having both fibromyalgia and CFS/ME. Part of this stems from the fact that it’s not picked up in conventional testing. Also, the CFS symptoms mimic fibromyalgia in many ways.
NOTE: According to a recent interview done with Dr. Ronald Davis of Stanford University, (April 29, 2019) there was a discussion of a new study and test for those of us with CFS/ME. “The new assay detects differences in impedance patterns in response to hyperosmotic stress between blood samples from CFS/ME patients and those from healthy persons” It “can potentially establish a diagnostic biomarker and a drug screening platform for ME/CFS in conjunction with preexisting evaluation measures” (Medscape, 2019)
Doctors can rule out other conditions and then diagnose CFS/ME through various tests that will also include detection of viral activity in the body such as Epstein Barr virus.
However, it can be helpful to also test for co-infections in the blood such as mycoplasma and anaplasma (we sometimes call them the cousins to Lyme disease) that can be instigators to developing CFS/ME symptoms and do often co-exist alongside this condition. These blood infections are different than a virus that causes the flu and this is important to understand when it comes to secondary symptoms.
Epstein Barr does not cause fevers like an actual flu virus can. In fact, many people with FMS have slightly lower than normal body temperatures. Epstein Barr, anaplasma and mycoplasma have all been implicated in both FMS and CFS/ME. (integrative doctors can check for these with blood testing)
By the way, the Institute of Medicine recently proposed a new name for CFS. However, I personally think this does not accurately depict the underlying source of the illness which is essentially the immune system. Fatigue happens to be just one issue that occurs in CFS due to faulty mitochondria, which we explain later in this article.
At any rate, the new name proposed for CFS/ME is Systemic Exertion Intolerance Disease. We will continue to call it by either for clarity and until further notice. The most important issue comes in treating the various symptoms that can play havoc with an already vulnerable fibro body.
There are currently no drugs available to treat CFS/ME. And again, from my own experience from attending various holistic treatments (including intensive IV therapy), I do believe the best course of treatment involves addressing the vulnerable immune system and creating an overall stronger foundation. CFS/ME is complex and there is no single treatment that has been shown to be effective in most cases.
Treating CFS/ME can be complex and as stated by the Center for Disease Control (CDC), full remission is rare with only about 5-10% of patients able to achieve total remission. Just like with fibromyalgia flares, those of us with CFS will also cycle into chronic fatigue syndrome symptoms due to stress, weather, trauma, surgery or lowered immune resistance.
As I’ve stated before, I personally attended three months of holistic intensive IV therapy in 2005 for CFS/ME and it did not eradicate the virus or co-infections anaplasma or mycoplasma that I have lived with. So yes, that is why I say, let’s work to do this in the most cost effective way possible!!
It is also imperative to treat the immune system effectively on a regular basis. Read more here about how we work to improve our immune status.
Learn more here about Candidiasis and fungal infections related to Chronic Fatigue. You see, your symptoms could also be related to Candidiasis. This type of fungal infection can affect every system of the body, but especially the GI tract, brain and immune status.
What are we to do when we fall into that 90-95% category of people who may have ongoing CFS symptoms to some degree of severity over a lifetime?
All of the protocols here on this website address both fibromyalgia symptoms and CFS symptoms.The better we are at supporting our immune health, the less severity in symptoms we will endure. If you have Epstein Barr or any other virus, you know how it feels when your body is constantly ‘fighting’. Any auto immune illness is much the same. This ongoing battle easily depletes the body and energy reserves.
For increasing immune status, be sure you are getting a few of the essentials like glutathione, selenium and zinc.
For nutrition protocol, we use the “Body Ecology Diet” to sustain a stronger foundation and help to eliminate perpetuating factors in our diet such as sugars, excess grains, yeast and additives. (This book is available on the Books/Resources page here on the website. See the Nav Column on the left side of this page)
For exercise guidelines, I have included an important additional article on working out with CFSand ways to avoid post exercise malaise and stay consistent. As a trainer living and working with Fibro and the primary co-conditions, I have gotten creative over the years in creating and modifying exercises and routines that are appropriate for CFS/ME and Fibro.
For supplementation, we have articles here in the site devoted to the importance of addressing the faulty mitochondria in CFS/ME and the need for a quality form of CoQ10 Ubiquinol with Pqq. Swanson Enhanced Enhanced Pqq with Ubiquinol is cost effective and recommended.
I also recommend taking PQQ to reduce the effects of oxidative stress.
Remember that we utilize a few different companies for supplements. We believe in cost-effectiveness and quality and not every company makes the best of every supplement.
This need for ubiquinol has been well established and verified. If you are interested, you can read the scientific basis of the critically of CoQ10 Ubiquinol for CFS.
As the research article pointed out, it is especially critical to overcome oxidative stress for a CFS victim in order to successfully engage in a low impact exercise program to prevent total deconditioning. If our body cannot make something essential, or we cannot get it from food, then that will make it a critical priority in our supplement regimen. As always, we work to prioritize and only take the necessary supplements. This is more cost effective as well.
As we stated above, CFS/ME can be challenging to treat and live with, however the principles we ascribe to here and throughout the website have been helpful to attaining a stronger immune status and decreasing overall intensity of symptoms.
This is the energy center of our cells. Crucial to the supply of needed energy and sufficient antioxidant protection. This is where we use up the carbohydrates and fats for crucial cellular energy..
Did you know that as we age, our mitochondria become more dysfunctional just by the aging process itself? So then, if we have a chronic illness such as fibromyalgia, we have an added challenge, and we may not be clearing free radicals as efficiently as we did when we were younger and more resilient. Fortunately, research has found that CoQ10 supplements are one of the most potent anti-aging nutrients.
The reason this becomes so important to those of us with fibromyalgia is due to the fact that the mitochondria are very easy targets for free radical damage. The brain and the heart muscle for example demand much energy and can be the first areas to feel the effects of mitochondria breakdown.
If you suffer with CFS (Chronic Fatigue Syndrome) then ubiquinol form of CoQ10 becomes even more essential to support the effects of ‘free radical damage’ to cells. Ubiquinol also supports exercise tolerance and can help to prevent post exercise malaise in those with both fibromyalgia and chronic fatigue.
This big demand for CoQ10 by the brain becomes of even greater interest for anyone dealing with fibromyalgia and the subsequent “brain fog” that’s so often present.
Because of the inability to generate and utilize CoQ10 as we age, CoQ10 in supplement form has become an ESSENTIAL dietary addition for fibromyalgia and chronic fatigue patient.
So what is the best way to obtain CoQ10 and are there any co-factors that may enhance the effectiveness when taking CoQ10 supplements?
The absolute best way to obtain and utilize CoQ10 is in the form called UBIQUINOL. This form provides the best bio-availability and uptake into cells. Also, it has been found that many of us over the age of 40 must take the ubiquinol form in order to absorb and utilize the nutrients anyway.
There is also a micronutrient, known as PQQ that pairs well with CoQ10 to enhance the effectiveness and increase antioxidant protection. Research has even discovered that PQQ is 5,000 times more effective in reducing oxidation in the body than other well-known antioxidants, such as vitamin C. Although PQQ will compliment CoQ10 ubiquinol, the first priority is ubiquinol itself; however, the brands we recommend contain both and do not contain soy or other additives (Life Extension and Swanson).
These two essential nutrients can be found together in one supplement as shown in the adjacent picture of the Swanson Enhanced Pqq with Ubiquinol CoQ10 or can be taken individually, however the quality is very important.
NOTE: On my main supplement page, I start by saying that “More is not better”, and that where possible, we need to obtain nutrients from food sources, however, in this case, ubiquinol becomes an essential supplement because the body cannot make it on it’s own.
Yes, CoQ10 (in ubiquinol form) has quickly become one of the best ways we can ALL maintain a ‘mightier’ energy center with mitochondrial protection AND energy production.
The following link sheds more light from recent research on the criticality of CoQ10 for FMS/CFS sufferers: Mitochondrial Damage/Dysfunction.
A Brand New Antioxidant 100s of Times More Powerful Than Regular CoQ10 or Ubiquinol
A recent headline caught my eye: “Colorado University finds breakthrough treatment makes old arteries seem young again.” Their study showed that taking a brand new type of antioxidantcalled MitoQ results in this remarkable improvement.
Right away I picked up that the mechanism that MitoQ Antioxidant Supplement uses is to support the repair of mitochondrial oxidative damage. This is a very important requirement for fibromyalgia sufferers and even more essential for those with CFS.
Elsewhere on this site, I explain that every muscle cell has thousands of mitochondria. The mitochondria are like little factories that convert the food we eat into a form our cells can use for energy.
By the time we reach our early thirties, our mitochondrial energy production peaks. After that, age, stress, and environmental toxins combine to reduce our energy capacity about 10% per decade. This is why most fibromyalgia and allCFS patients find it so difficult to take advantage of The Benefits of Exercise, the proven most successful treatment option for both syndromes.
