What Is Lithium?
Lithium belongs to the same class of mineral electrolytes as sodium and potassium. Many experts believe lithium is an essential nutrient with a provisional recommended daily allowance (RDA) of 1 mg per day for an adult weighing 70 kg (154 pounds), which can typically be obtained from food and water.
For the body to absorb lithium, 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: lithium combined with carbon and oxygen (carbonate); available as a prescription medication.
Lithium citrate: lithium attached to a citrate molecule; available as a prescription medication.
Lithium aspartate: lithium combined with the amino acid aspartate (aspartic acid); available over the counter.
Lithium orotate: lithium combined with orotate — a salt compound derived from orotic acid. The body produces orotic acid in the intestines, and lithium orotate is available over the counter.
The Health Benefits of Lithium
Below is a brief overview of ten lesser-known health benefits of lithium. While not exhaustive, this list provides insight into how this nutrient can enhance your overall wellness.
Promotes Normal Brain Health
Lithium is often linked to brain health. It can increase gray matter in the prefrontal cortex — the part of the brain connected to emotion, thought, and personality. Researchers believe lithium achieves this by stimulating the brain to create new stem cells that then develop into neurons.
Although some studies suggest this increase in gray matter might be due to brain hydration rather than actual growth, lithium is still credited for its neuroprotective properties, helping protect the brain from normal wear and tear and reducing age-related brain shrinkage. Lower doses of lithium orotate can support therapeutic brain levels for longer periods with fewer side effects.
Supports Bone Health
Lithium supplementation might enhance the effects of calcium and phosphorus, crucial minerals for bone formation. Some studies indicate lithium’s potential to strengthen bones and reduce the risk of fractures. Lithium chloride, in particular, has been shown to help heal bone fractures and damaged cartilage by activating the “Wnt signaling pathway,” which aids tissue repair.
Improves Focus & Attention
One randomized, double-blind study found lithium to be as effective as popular medications for addressing symptoms of short attention span and mood imbalance. Lithium can affect irritability, aggressive behavior, anxiety, and depression, while also improving verbal learning and sustained attention.
Supports Immune Health
Recent research suggests that lithium has immune-boosting properties. It helps the body resist harmful organisms and modulates the activity of prostaglandins, signaling molecules involved in various metabolic actions. By normalizing prostaglandin levels, lithium can prevent immune suppression.
May Help You Live Longer
Exciting research from Japan found a strong correlation between lithium and longevity. A study of 18 water municipalities with over 1.2 million people discovered lower mortality rates in regions with higher lithium levels in the water supply. Lithium’s potential antioxidant properties may reduce free radicals in the brain, contributing to anti-aging benefits, although it may not fully counteract the effects of chronic stress.
Bolsters Cardiovascular Health
Lithium might improve heart health in unexpected ways. Studies have shown that people taking lithium had lower “T wave amplitude” in electrocardiograms, a marker for heart attacks, without a decline in heart function. Lithium may also boost the production of VEGF (Vascular Endothelial Growth Factor), which helps form new blood vessels and could aid stroke recovery by speeding up neurovascular remodeling.
Improves Cognitive Function
Lithium encourages the formation of synapses, the connections between neurons. In studies where rat neurons were cultured with lithium, there was a significant increase in synapse formation. This boost in synapses leads to improved cognitive skills, memory, and focus. Growth in neurons was also observed in the hippocampus and frontal cortex, areas linked to cognitive abilities and mood regulation. Higher gray matter has been noted in people taking prescription doses of lithium.
Stabilizes Mood
Lithium is known for mood stabilization, even in low micro-doses. Studies have found that people living in areas with higher lithium levels in water have lower rates of suicide, aggressive crime, and drug arrests. Low doses of lithium can help balance emotions and improve responses to anxiety or stress.
Helps Headaches
Research shows that lithium orotate is effective for treating headaches, including “alarm clock headaches” that wake people at the same time each night. Lithium may positively influence serotonin, promoting better sleep and reducing headache severity.
Could Help With Alcohol Cravings
For individuals struggling with alcohol cravings, lithium might offer relief. A study found that lithium orotate reduced relapse rates in alcohol rehabilitation patients. While it’s essential to seek professional help for addiction, lithium may aid those on the path to sobriety.
Lithium Sources
Like calcium and potassium, lithium is a necessary micronutrient that works with other enzymes, minerals, and vitamins. You can obtain lithium through a plant-based diet or supplements.
Lithium-Containing Foods
Lithium is naturally present in soil and groundwater, and plants absorb it through their roots. Common lithium-rich foods include:
Nightshade plants (e.g., tomatoes, peppers)
Foods made from grains (e.g., brown rice, buckwheat, millet)
Legumes (e.g., lentils, chickpeas)
Herbs
Seeds and nuts, especially pistachios
Coffee
Supplements
While you can get some lithium from food and water, supplements are an easy way to ensure an adequate intake. Lithium orotate and lithium aspartate are available over the counter. Many people prefer lithium orotate because it easily crosses cell membranes, enhancing its efficacy.
Precautions & Side Effects
Low amounts of lithium typically do not cause adverse effects, but some people may experience gastrointestinal issues like nausea and diarrhea. High doses of lithium can lead to toxicity, with symptoms including nausea, tremors, apathy, fatigue, muscle weakness, and stomach pains. Excessive lithium can also affect kidney and thyroid function.
Lithium should not be taken by people with kidney disease, thyroid conditions requiring medication, children, or pregnant and nursing women, unless directed by a physician. Those with heart conditions requiring MAO inhibitors should also consult a doctor before using lithium.
Taking too much lithium aspartate could release excitotoxins that damage nerve cells. Similarly, combining multiple orotate supplements can lead to excessive orotic acid levels, potentially causing health issues. Safe levels are 50 to 100 mg/kg of body weight, equivalent to 2,250 to 4,500 mg for a person weighing 100 pounds.
Points to Remember
Though not widely known, many experts recognize lithium as an essential nutrient for optimal health. It offers neuroprotective benefits, supports cognitive functions, and can help individuals recovering from alcoholism. Besides brain health, lithium also benefits heart health, bone strength, and the immune system. It may even reduce the frequency of certain headaches.
Common forms of lithium include lithium carbonate, lithium citrate, lithium aspartate, and lithium orotate. As research continues, we will likely uncover even more about this trace mineral’s potential for enhancing health and well-being.
