What Is Lithium?
Lithium is classified along with mineral electrolytes like sodium and potassium. Many experts believe lithium is an essential nutrient, recommending a daily intake of 1 mg (milligram) for an adult weighing around 70 kg (154 pounds), which can typically be obtained from food and water.
For the body to absorb lithium effectively, it needs a binder or transporter molecule. There are four common types of lithium used for human consumption, each with a different binder:
- Lithium carbonate: Combined with carbon and oxygen, available as a prescription medication.
- Lithium citrate: Attached to a citrate molecule, also available as a prescription medication.
- Lithium aspartate: Combined with the amino acid aspartate, sold over the counter.
- Lithium orotate: Combined with orotate, a salt compound derived from orotic acid produced in the intestines, sold over the counter.
The Health Benefits of Lithium
Below is a detailed look at some lesser-known health benefits of lithium, showcasing how this nutrient can boost overall wellness.
Promotes Normal Brain Health
Most people link lithium with brain health, but may not realize all the ways it helps. Lithium can increase gray matter in the prefrontal cortex—associated with emotion, thought, and personality—in healthy individuals, and may also increase white matter. Researchers suggest lithium stimulates the brain to generate new stem cells that develop into neurons. While some studies debate whether this increase is due to imaging artifacts or lithium-induced brain hydration, the consensus is that lithium protects the brain from normal wear and tear and discourages age-related brain shrinkage. Lower amounts of lithium orotate can support brain health with fewer side effects, potentially revolutionizing brain research and treatment for neurodegenerative diseases.
Supports Bone Health
Calcium and phosphorus, crucial for bone formation, may be more effective with lithium supplementation. Some research indicates lithium can decrease the risk of bone fractures and help heal broken bones by activating the Wnt signaling pathway, which repairs damaged tissues, including bones and cartilage.
Improves Focus & Attention
One randomized, double-blind study found lithium effectively managed common symptoms of short attention span and secondary symptoms like mood imbalance. The study explored lithium’s impact on irritability, aggressive behavior, anxiety, and depression and how adults performed on verbal learning and sustained attention tests.
Supports Immune Health
Recent research suggests lithium has powerful immune-boosting properties, both stimulating the immune system and helping the body resist harmful organisms. Lithium appears to normalize prostaglandin levels, tiny cell signalers involved in many metabolic actions. Excessive prostaglandin activity can suppress the immune system, but lithium may help prevent this.
May Help You Live Longer
Exciting research from Japan found a strong link between lithium and longevity. Analyzing 18 water municipalities with 1.2 million citizens, the study found lower mortality rates in areas with higher lithium levels in the water. In addition, when given to model organisms like Caenorhabditis elegans roundworms, lithium extended their lifespan. Lithium’s antioxidant properties may contribute to longevity by reducing damaging free radicals in the brain’s hippocampus, though it may not completely counter chronic stress impacts.
Bolsters Cardiovascular Health
Lithium may enhance heart and cardiovascular health. One study found that electrocardiograms of lithium users showed lower “T wave amplitude,” a heart attack indicator, without compromising heart function, but this was with higher therapeutic doses of lithium carbonate. Early research also shows lithium boosts the body’s production of VEGF (Vascular Endothelial Growth Factor), aiding in the formation of new blood vessels, potentially helping stroke victims recover by accelerating neurovascular remodeling.
Improves Cognitive Function
Lithium encourages neurons to form synapses, enhancing cognitive skills, memory, and focus. Scientists found that rat neurons from the hippocampus formed more synapses in culture with lithium, boosting cognitive function. People taking lithium showed as much as 15 percent higher gray matter, particularly in areas influencing cognitive abilities, mood, and focus.
Stabilizes Mood
Lithium is well-known for stabilizing mood and can normalize mood in low micro-servings for healthy individuals. It may reduce the risk of suicide even at low amounts, such as 70 to 170 mcg found in water supplies. Studies in Texas and Japan found lower suicide rates and aggressive crimes in areas with higher lithium levels in the water. Even for less severe mood issues, low-servings of lithium can balance emotions and improve responses to temporary anxiety or stress.
Helps Headaches
Research shows lithium orotate effectively manages occasional headaches. One study found it helpful for various types of headaches and calming their severity. Lithium is also known to relieve hypnic headaches, or “alarm clock headaches,” often affecting the elderly, suggesting it may positively influence serotonin in the body, promoting sleep.
Could Help With Alcohol Cravings
For those struggling with alcohol cravings, lithium may offer relief. One study found that lithium orotate helped patients in a rehabilitation facility for alcoholism, with many remaining relapse-free for extended periods. While lithium is not a substitute for professional help with addiction, it can be a beneficial aid for those in recovery.
Lithium Sources
Our bodies need lithium as a micronutrient, working with other enzymes, minerals, and vitamins. An organic, plant-based diet and supplements are excellent sources of lithium.
Lithium-Containing Foods
Lithium is naturally present in soil and groundwater, absorbed by plants through their roots. The amount of lithium in plants varies depending on the soil, but some foods typically contain higher levels:
- Nightshade plants like tomatoes and peppers
- Grain-based foods such as brown rice, buckwheat, or millet
- Legumes like lentils and chickpeas
- Herbs
- Seeds and nuts, particularly pistachios
- Coffee
Supplements
Although you can obtain trace amounts of lithium from food and water, supplements are the easiest way to ensure adequate intake. Lithium orotate and lithium aspartate are available over the counter, with lithium orotate often preferred due to its ability to cross cell membranes more effectively, enhancing its potency.
Precautions & Side Effects
Low amounts of lithium generally do not cause side effects but may lead to gastrointestinal issues. Lithium toxicity can occur at higher doses, with mild to moderate symptoms including nausea, tremors, apathy, fatigue, muscle weakness, and stomach pains. Larger amounts can affect kidney and thyroid function.
People with kidney disease, thyroid conditions, children, or pregnant and nursing women should avoid lithium unless directed by a physician. Those with heart conditions on MAO inhibitors should discuss lithium use with their doctor. Also, excessive intake of lithium aspartate can cause nerve cell damage, and multiple orotate supplements can lead to high orotic acid levels, causing health concerns.
Points to Remember
Despite being lesser-known, lithium is essential for optimal health, offering neuroprotective benefits that reduce age-related brain shrinkage and improve cognitive function. It also aids in mood balance, supports heart and bone health, and strengthens the immune system. As research continues, we’ll uncover more about lithium’s potential in enhancing health and well-being.
