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285. Beating TUDCA's Side Effects!

2024/12/31

Boost Your Biology with Lucas Aoun

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Lucas Owen

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Lucas Owen: TUDCA，或称脱氧胆酸，是一种我非常喜欢的膳食补充剂，我今天早上服用过。本期播客将概述TUDCA的副作用，以及如何将这些副作用降到最低。几乎所有膳食补充剂都会产生副作用。 TUDCA是人体内自然产生的胆汁酸，也可人工合成。研究表明，它对肝脏具有显著益处，甚至被美国食品药品监督管理局（FDA）批准用于治疗某些胆汁淤积性肝病。进一步的研究发现，TUDCA对胃肠道、新陈代谢、神经退行性疾病、肥胖、糖尿病、炎症、细胞凋亡、癌症和激素等方面都有益处。当然，这并非医疗建议，但我们可以清楚地看到，关于这种化合物在各种疾病中的作用，已经进行了大量的研究。首先，我要强调的是，切勿将TUDCA与酒精混合。一项题为《用TUDCA处理的肝细胞中乙醇和乙醛的毒性》的研究表明，高浓度的TUDCA能够以不同的方式降低乙醇和乙醛的毒性。然而，当与肝细胞同时孵育时，预先孵育胆汁酸会加剧细胞损伤。因此，TUDCA在乙醇或乙醛处理的SKHEP1细胞中的保护作用值得怀疑。这项研究表明，预先孵育TUDCA会显著降低代谢活性，降低细胞活力，并导致膜通透性增加。因此，酒精的毒性会加剧，这表明不应将TUDCA与酒精混合，尤其是在饮酒前服用。那么，我们应该怎么做呢？如果您知道自己要喝酒，比如周五晚上或周六晚上，请尽量不要在当天早上服用TUDCA。最好在饮酒后的第二天服用TUDCA，以防止进一步的肝损伤。当然，我不喜欢喝酒，我从不喝酒。我使用一系列其他的补充剂和益智药，这些补充剂和益智药可以激活GABA通路，激活多巴胺的产生，使我更加自信、外向、不那么拘谨，口语表达能力更好，而不会产生宿醉或毒性等副作用。当然，有些人喜欢偶尔喝点葡萄酒或酒精饮料。 TUDCA的其他常见副作用包括胃肠道不适（轻度至中度）、恶心、腹泻、头痛、食欲改变和皮肤改变。一些报告表明，补充TUDCA会导致血小板、铁和HDL水平降低，这可能会引起一些人的担忧。所有这些副作用通常在高剂量服用时出现，停药后会消失。那么，如何克服这些副作用呢？首先，也是最好的方法是增加膳食纤维的摄入量，以调节胃肠蠕动和消化以及排便。然而，并非所有类型的纤维都是一样的。这就是为什么我喜欢使用部分水解瓜尔胶（PHGG）。PHGG是一种特殊的纤维，已被证明可以显著减少腹泻和便秘。此外，PHGG实际上支持微生物组多样性，胆汁循环。因此，它实际上有助于循环利用TUDCA，并支持胃肠道健康。每日服用TUDCA已被证明可以改善健康运动员的胃肠道健康。PHGG还有助于减少腹泻，支持微生物多样性，降低有害细菌的丰度，并增加运动员的能量恢复。因此，我非常喜欢将TUDCA与PHGG结合使用。事实上，我今天早上在录制视频之前服用了一些。您可能想知道什么与TUDCA搭配效果好。为了优化TUDCA的益处，可以考虑将其与朝鲜蓟提取物和谷胱甘肽一起服用。朝鲜蓟提取物是一种对肝脏保护、心血管健康和代谢健康有益的化合物或草药。我们所关注的剂量约为6000毫克，或25-35比1提取物的1800毫克。如果我们关注其机制，朝鲜蓟实际上具有抗氧化、抗炎、保肝、增强胆汁、血糖控制和通过其菊粉含量降低脂质的作用。以及许多分子多酚成分和对细胞粘附分子的积极影响。谷胱甘肽的好处包括肝脏保护、心血管健康和代谢健康。我们所关注的剂量约为口服250毫克，每日50-600毫克不等。谷胱甘肽是一种主要的抗氧化剂，可以与朝鲜蓟提取物很好地结合。此外，服用TUDCA补充剂时，与食物一起服用可以帮助消化和改善吸收。如果空腹服用，则更容易出现胃肠道不适等副作用。因此，我建议与食物或正餐一起服用TUDCA。研究表明，每日1750毫克，持续四周，可以改善胰岛素敏感性和脂肪肝。每日10-13毫克，持续三个月，可以提高肝脏再生率，降低ALT。这是一个非常低的剂量。每日500毫克，持续两个六个月的周期，中间间隔三个月的停药期，可以改善肝酶，而不会产生副作用。再次强调，最好将TUDCA的剂量分成多次服用。我个人喜欢早上服用500毫克，晚上服用500毫克。今天的播客就到这里。如果您觉得本期播客有帮助，请考虑留下评论。非常感谢您的收听，期待在下一期播客与您相见。

Deep Dive

Key Insights

What are the primary benefits of TUDCA supplementation?

TUDCA, a bile acid naturally produced in the body, has robust benefits for liver health and is FDA-approved for treating certain cholestatic liver diseases. Research also shows benefits for the gastrointestinal tract, metabolism, neurodegenerative diseases, obesity, diabetes, inflammation, apoptotic conditions, cancer, and hormones.

Why should TUDCA not be mixed with alcohol?

Pre-incubation with TUDCA before alcohol consumption significantly decreases metabolic activity and cell viability, increases membrane permeability, and worsens alcohol toxicity. This can lead to further liver damage, making it crucial to avoid taking TUDCA before drinking alcohol.

What are the common side effects of TUDCA supplementation?

The most frequent side effects include gastrointestinal discomfort, nausea, diarrhea, headache, changes in appetite, and dermatological changes. Some reports also indicate lower serum levels of platelets, iron, and HDL, particularly at higher dosages.

How can gastrointestinal side effects of TUDCA be mitigated?

Increasing fiber intake, particularly partially hydrolyzed guar gum (PHGG), can regulate gastric motility, reduce diarrhea, and support microbiome diversity. PHGG also aids in bile recycling and improves gastrointestinal health.

What supplements stack well with TUDCA for enhanced benefits?

Artichoke extract and glutathione are effective supplements to stack with TUDCA. Artichoke extract supports liver protection, cardiovascular health, and metabolic health, while glutathione acts as a powerful antioxidant, enhancing liver protection and overall metabolic health.

What are the recommended dosages for TUDCA supplementation?

Research suggests dosages ranging from 500 mg daily for two months to 1,750 mg per day for four weeks, depending on the condition being addressed. Splitting dosages throughout the day, such as 500 mg in the morning and 500 mg at night, can optimize benefits and minimize side effects.

Chapters

This chapter explores the side effects of TUDCA, a popular supplement, and emphasizes the importance of not mixing it with alcohol. It also briefly discusses alternative options to alcohol for social situations.

Never mix TUDCA with alcohol.
Common side effects include gastrointestinal discomfort, nausea, diarrhea, headache, and changes in appetite.
Alternatives to alcohol exist for social situations that avoid the negative effects of alcohol and TUDCA interaction.

Shownotes Transcript

While TUDCA is a wildly popular supplement for liver protection and much more, there can be some unwanted side effects. Despite this, these side effects can be mitigated quite easily.

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Disclaimer:

The information provided in this podcast episode is for entertainment purposes and is NOT MEDICAL ADVICE. If you have any questions about your health, contact a medical professional. This content is strictly the opinions of Lucas Aoun and is for informational and entertainment purposes only. It is not intended to provide medical advice or to take the place of medical advice or treatment from a personal physician. All viewers of this content are advised to consult with their doctors or qualified health professionals regarding specific health questions. Neither Lucas Aoun nor the publisher of this content takes responsibility for possible health consequences of any person or persons reading or following the information in this content. All consumers of this content especially taking prescription or over-the-counter medications should consult their physician before beginning any nutritional, supplement or lifestyle program. Hosted on Acast. See acast.com/privacy) for more information.

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