My favorite supplements for pain + nerve health.

Hi there, and welcome to my newsletter.

My name’s Ryan, and I specialize in helping people be active and thrive in and out of the gym. This newsletter is about challenging the status quo of healthcare and fitness and summarizes what I’m learning, thinking, and teaching.

Thanks for reading and being a part of The Movement.

I’ve come full circle on supplements.

Early in my career, I thought of them as another hack or quick fix that people invested thousands of dollars in without actually getting any benefit. Sure, there are still a ton of them that are unproven in their efficacy and perhaps even dangerous.

But with more research being conducted than ever before, we can start to see there ARE some supplements that have a ton of value, especially when it comes to reducing pain and improving nerve health. I’ve been recommending these more proven supplements to my clients over the years and the feedback has been overwhelmingly positive.

You won’t find any NSAIDs or Tylenol on this list.

No, these supplements are much more effective at reducing pain in the long-term and don’t come with the unwanted side effects of GI issues, kidney damage, or other health issues.

Before we get into the list, I should make it clear that this is NOT medical advice. Always consult with a medical professional before purchasing and taking any supplements on this list. I have a dispensary that I will provide you and will allow you to purchase these supplements at a discounted rate if you choose to do so. However, you should always do your own due diligence to ensure these are safe for you.

Ok. Onto the list.

Ashwagandha

Ashwagandha is a nervine herb and is classified as an adaptogen, meaning it helps the body adapt to stress by modulating cortisol levels and supporting overall mental and physical health​. It essentially “soothes” the nervous system and can help with stress & anxiety by reducing cortisol.

Why is that so important?

Well, cortisol dysfunction is VERY common in those with persistent pain due to the stress that pain can cause. This results in unmodulated inflammation following reactivation of the stress response, which may contribute to a cycle of inflammation, depression, and pain, all now unmodulated due to cortisol dysfunction.

Reducing the cortisol can help stop this downward spin cycle and return the body to more of a state of homeostasis.

Ashwgandha has also demonstrated significant anti-inflammatory effects, which can help manage chronic pain conditions such as arthritis and fibromyalgia.

So, in a case where hypersensitivity to pain/external stimuli might have been an issue (as a result of internal inflammation or deterioration of myelin sheath, for example) that could possibly resolve and result in higher tolerance/lower perception of pain.

Recommended dose:

• 500-600 mg per day

Best used for conditions such as:

• Thyroid disorders

• Low mood and depression

• Anxiety / stress

Caution: Be careful with long-term use of Ashwagandha as it may lead to serotonin autoreceptor desensitization and elevated liver enzymes. This can cause anhedonia, a condition where you feel no pleasure or emotions, which can take a long time to resolve. That’s why I usually recommend it in lower doses and shorter amounts of time (1-2 months).

Curcumin + Boswellia AKBA

These two supplements work really when coupled together.

Curcumin is the active compound in turmeric and is well-known for its anti-inflammatory and antioxidant properties. Studies have shown that curcumin can be effective in managing osteoarthritis symptoms, reducing pain, and improving joint function. It’s also a potent anti-inflammatory, but it doesn’t have the side effects and risks of ibuprofen. (Important note: curcumin is contraindicated if you are taking a blood thinner, which may be prescribed post-surgery.)

Boswellia serrata, also known as Indian frankincense, has compounds called boswellic acids, with AKBA being the most powerful. AKBA helps reduce inflammation by blocking a key enzyme involved in the inflammatory process. Studies show it can effectively reduce pain and improve function in people with osteoarthritis and other inflammatory conditions.

Boswellia is also an anti-inflammatory, but it works with a different mechanism than curcumin, which makes them a complementary pair. Curcumin targets multiple inflammation pathways, while AKBA blocks a specific enzyme involved in inflammation. This makes them more effective at reducing pain and improving joint function when used together.

A clinical trial comparing curcumin and boswellic acid to placebo found significant improvements in pain and physical function for patients with osteoarthritis​. Research also shows those receiving Boswellia extract as opposed to placebo reported significantly less pain, great knee flexibility, further walking & improved quality of life related to osteoarthritis.

I believe that a combo of Curcumin (and associated turmeric ANIs) along with Boswellia (AKBA) is more potent that any NSAID our there.

Recommended dose:

• Curcumin - 4.5g (4,500 mg) per day is a relatively high dose, but doses of up to 8g per day have been shown to be safe for short periods, and I believe that higher doses are necessary for short-term therapeutic benefit.

• AKBA - 100mg three times a day with food.

Best used for conditions such as:

• Arthritis

• Joint pain

Magnesium

Magnesium plays an important role in managing various types of pain, including nerve pain from conditions such as cancer, shingles, diabetes, and chemotherapy, as well as menstrual cramps, headaches, and migraines.

It mainly helps prevent excessive pain signals and reduces pain sensitivity.

Magnesium is beneficial because it is inexpensive and has fewer side effects compared to many pain medications. However, despite its promise, more research is needed to fully understand how it works and to confirm its effectiveness as a standard pain treatment.

How does it work?

Magnesium helps by blocking certain receptors in the brain (called NMDA receptors) that are involved in pain and stress responses. This can reduce the sensitivity of your nervous system to pain. Additionally, magnesium has a calming effect on muscles, helping them relax.

• Blocking NMDA Receptors: NMDA receptors are special protein structures in the brain that play a role in how we perceive pain and stress. Magnesium helps block these receptors, which can reduce the intensity of pain signals that the brain receives. This means that magnesium can help lessen the overall experience of pain and discomfort.

• Attenuating Central Sensitization: Central sensitization is when the nervous system becomes overly sensitive and starts to react more strongly to pain or other stimuli. Magnesium helps reduce this heightened sensitivity by calming down the nervous system, making it less likely to overreact to pain signals.

• Muscle Relaxation: Magnesium has a natural muscle-relaxing effect. It helps muscles relax and reduces muscle tension or cramps, making it easier for your muscles to function comfortably and without excessive strain.

Recommended dose:

• The typical dosage is 310-420 mg per day, and it is best taken with food to improve absorption.

Best used for conditions such as:

• Neuropathic pain

• Headaches and migraines

• Muscle tension and cramping

L-Carnitine

L-Carnitine is a naturally occurring antioxidant and amino acid derivative that is crucial for energy production. It is found in almost every cell of the body and helps transport fatty acids into the mitochondria, where they are burned for energy.

This process is essential for maintaining the energy levels required for cellular function and repair.

By improving mitochondrial function and energy production, L-Carnitine can help alleviate chronic pain and fatigue. Enhanced energy availability helps cells function more efficiently, reducing the overall sensation of pain and improving stamina.

This makes L-Carnitine beneficial for individuals suffering from chronic pain conditions and those needing support for nerve health and repair. It has also been shown to reduce nerve pain and promotes nerve regeneration.

One other cool benefit of L-Carnitine is that it is particularly beneficial for muscle growth and recovery, as higher androgen receptor levels can enhance the body's response to testosterone. This makes L-Carnitine a valuable supplement for both pain management and athletic performance enhancement.

Recommended dose:

• 500 mg to 2,000 mg per day

Best used for conditions such as:

• Fibromyalgia

• Neuropathy

• Nerve regeneration (post spinal cord injury)

• Recovery between training sessions

Lion's Mane Mushroom

Lion’s Mane has crazy neuroprotective and neurorestorative effects. It’s highly beneficial for brain health, particularly in promoting neurogenesis and improving cognitive function. This mushroom stimulates the production of Nerve Growth Factor (NGF), a protein crucial for the growth and maintenance of neurons, which can help prevent Alzheimer's disease.

Additionally, Lion's Mane aids in neurorestoration through neurosteroids, which protect and regenerate nerve cells.

It also boosts levels of catecholamines, such as dopamine, and acetylcholine, enhancing overall brain function and neurotransmission.

*Important* - To maximize the benefits, it's essential to choose Lion's Mane products made from whole fruiting bodies, as these contain the highest concentration of active compounds. Dual extraction, using both water and alcohol, ensures the maximum amount of neurogenic and NGF-boosting bioactives are present. Avoid mycelium-based products, as they often lack the potency and necessary bioactive compounds found in the fruiting bodies. By selecting high-quality extracts, you can ensure you receive the full cognitive and neuroprotective benefits of Lion's Mane Mushroom.

TLDR:

Avoid mycelium-based products and make sure your product is..

1) From whole fruiting bodies

2) Dual extracted

Recommended dose:

• 500 mg to 3,000 mg (3 grams) per day.

Best used for conditions such as:

• Neurodegenerative Diseases: Alzheimer's, Parkinson's, and other neurodegenerative diseases, where nerve damage and degeneration are common.

Alpha-GPC

Alpha-GPC (L-Alpha glycerylphosphorylcholine) is a choline compound that is naturally found in the brain. It increases the synthesis and release of acetylcholine, a neurotransmitter crucial for memory, learning, focus, and overall cognitive function. By boosting acetylcholine levels, Alpha-GPC can enhance various aspects of cognition, making it a popular supplement for improving mental performance, focus, and attention.

Alpha-GPC also has neuroprotective properties, which means it can help protect brain cells from damage and support overall brain health. This makes it potentially beneficial for preventing cognitive decline associated with aging and neurodegenerative diseases.

Recommended dose:

• 250-600 mg per day

Best used for conditions such as:

• ADHD

• Low mood and mental fogginess

• Post-stroke recovery

Summary

These are some of my favorite supplements for reducing pain and improving nerve health. The reason why I wanted to share them all at once is because if we appreciate the fact that pain comes from our nervous system, these supplements can all be used in tandem to find potential benefit.

If you’d like to save 10% of your supplements and get free shipping, you can check out my dispensary by clicking the link below.

*Reminder, always check with your healthcare professional first before taking any supplements on this list as they may cause unwanted side effects*

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See yah out there,

Ryan